The National Geographic contributor and editor, 64, recently took to his Instagram platform to explain the benefits of the “pure form of the Mediterranean diet.”
In recent years, Buettner has become known for his studies of the world’s “blue zones”—the areas of our planet where people typically live longer.
The explorer and educator researches every possible aspect of these regions, from diet and exercise to the influence of religion and our relationships.
One of these regions is the Greek island of Ikaria (or Icaria) in the Aegean Sea.
Addressing his followers in front of a table full of popular Icarian ingredients, Buettner explained that the ten dishes “represent a thousand years of culinary genius.”
“This is a traditional Icarian diet, many of the ingredients have been around for 60, 70, 100 years.”
“You can take each of these ingredients in each of these foods and trace it back to the evidence showing why it helps you live longer, lose weight and feel better.”
The author praises how cheap the ingredients are and how you can eat them your whole life.
So, what are these ingredients? we will see.
Buttner starts with one of his most recommended foods – beans.
His social media post explains that beans, especially peas and black-eyed peas, are eaten as a snack or added to soups and stews.
Butner acknowledges that while chickpeas may be high in fat, they’re almost all unsaturated.
@uktoday_ Do you love pasta? Dan Buettner has good news for you #uknews #pastatiktok #pastapasta #uknewsheadlines ♬ Original Sound – UKToday đŸ‡¬đŸ‡§ Newsquest
The second food in the Icarian diet that Buettner suggests adding to our diet is fennel.
From Bulb to Seed Explorer says fennel is “packed with nutrients including calcium, iron, manganese and potassium.”
The Icarians use it in their cooking as well as in herbal teas.
Buettner also suggests adding wild greens to our routine, such as purslane, dandelion and arugula.
The expert explains that they are “an excellent source of minerals as well as carotenoids”.
Carotenoids are colorful pigments that the body converts to vitamin A.
In Ikaria, lemons are eaten whole – skin and all.
Lemon peel can have a beneficial effect on blood glucose that helps control or prevent diabetes.
BĂ¼ttner directed his followers to olive oil, which he says the Ikarians eat at least four tablespoons worth a day.
The researcher notes that olive oil may protect against heart disease, and that’s before one study found that Icarians had a 50% lower mortality rate.
Other ingredients in the Icarian diet with long-term benefits include oregano, rosemary, and sage.
Buettner explained: “Oregano is one of the many herbs used in Icarian cuisine. It is rich in antioxidants and compounds that help fight bacteria”.
The expert who talks about sage says that having the herb in their diet “may be one of the reasons why Icarians have lower rates of Alzheimer’s and dementia.”
Sage is also said to have properties that help strengthen bones.
Meanwhile, rosemary has been shown to improve digestion and improve memory and is often used in herbal teas throughout Ikaria.
In addition, Buettner says that potatoes are eaten daily in Ikaria.
This is not the case in other Mediterranean diets.
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However, the researcher points to studies that suggest potatoes can lower blood pressure, fight diabetes and prevent inflammation.
Finally, BĂ¼ttner concludes, because islanders use honey “to treat everything from colds to wounds.”
He added: “Besides mixing it into coffee, older Ikarians also take a spoonful in the morning and before dinner”.
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