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What Are The Key Features of The Ikarian Diet?

The long livers of the Greek island of Ikaria stick to a distinctive version of the Mediterranean diet.

Ikarian diet

What is The Blue Zone Of Ikaria?

Ikaria is not just another Greek island – it is a hidden gem in the Eastern Aegean Sea that boasts pristine beaches and unspoiled nature as well as a unique cultural heritage. But what makes Ikaria stand out the most is its incredible longevity rate, with the island belonging to regions called Blue Zones – places where people live up to 100 years and longer.

How Well Do You Know The Secrets Of Ikaria's

What are the key features of the Ikaria diet?

The key to Ikarians’ longevity lies in the Mediterranean diet. It’s not a strict diet that requires restrictions or sacrifices, but rather a balanced approach to eating that emphasises plant-based foods while fish, seafood, dairy, and poultry are included in moderation, and red meat and sweets are consumed only occasionally.

Ikaria, Greece

The Ikarians follow a unique and extreme version of the Mediterranean diet, which explains their long life expectancy. Islanders prioritise vegetables, whole grains, fruits, fish, olive oil, goat’s milk and cheese, and wine when it comes to their nutrition. Another longevity secret of Ikarians might be hidden in temporary fasting that they indulge in several times per year due to religious beliefs.1,2

Top longevity foods of Ikaria long-livers

Scientists surmise that it is the diet that makes Ikarians live into their 90s and longer. Here are the most prominent foods of the Ikarian diet:

Olive Oil: quality extra-virgin olive oil from Greece reduces heart disease risk by 30%.

Greens: over 150 wild greens in Ikaria, rich in minerals and carotenoids, are a daily essential for prolonged life.

Potato: properly prepared potatoes by Ikarians aid in reducing blood pressure, and inflammation, and combating diabetes.

vegetables,fruits,drinks

Feta: a protein-rich probiotic, boasts gut-friendly bacteria with anti-inflammatory and anticancer properties.

Legumes: Ikarians favour black-eyed peas and chickpeas, with daily bean intake linked to a 65% reduction in precancerous polyps.

Lemon: Ikarians use lemon, including peels, to regulate blood sugar levels, aiding in diabetes prevention or control.

Herbal Tea and Coffee: daily consumption of tea and Turkish-style Ikarian coffee is linked to reduced mortality rates and better cognitive performance.

Honey: Ikarians love dark honey for various ailments, incorporating it into daily habits for colds, insomnia, and wound healing.3

The diet of Ikaria

How to eat like Ikaria’s centenarians?

Recommendations for those looking to emulate the Ikaria diet would include:

1) reducing red meat to once or twice a week, opting for lean protein sources;

2) prioritising vegetables, fruits, and whole grains for nutrient-rich meals;

3) drinking natural coffee and tea and reducing alcohol intake;

4) enjoying meals with family and friends and practising intermittent fasting.


Healthypedia FAQ

The Ikarians follow a unique and extreme version of the Mediterranean diet, which explains their long life expectancy. Islanders prioritise vegetables, whole grains, fruits, fish, olive oil, goat’s milk and cheese, and wine when it comes to their nutrition.

It’s not a strict diet that requires restrictions or sacrifices, but rather a balanced approach to eating that emphasizes plant-based foods while fish, seafood, dairy, and poultry are included in moderation, and red meat and sweets are consumed only occasionally.

The consumption of at least four tablespoons of olive oil per day, as is typical for the people of Ikaria, may reduce the risk of heart disease by 30%.

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