The Ikarian diet, originating from the Greek island of Ikaria, is renowned for its health benefits and its role in the island’s high life expectancy and low incidence of chronic diseases.
Ikaria is one of the five regions globally recognized for having the highest percentage of centenarians living happy and healthy lives. These regions, known as Blue Zones, share similar characteristics, including predominantly plant-based diets. The Ikarian diet emphasizes plant-based foods, featuring an abundance of vegetables, legumes, fruits, and whole grains. These foods are packed with essential nutrients, fiber, and antioxidants, which contribute to reducing the risk of chronic illnesses such as heart disease, diabetes, and cancer
5 simple rules to follow
The following habits are key characteristics of the Ikarian diet to follow:
#1 Eat more greens
Head to the farmers market, or better start growing your own vegetables at home
#2 Cook with olive oil
Olive oil provides heart-healthy monounsaturated fats as well as antioxidants like vitamin E
#3 Eat little to no processed food
Prefer to eat local, fresh and seasonal food
#4 Enjoy beans and pulses
Beans, including chickpeas and black-eyed peas, as well as lentils, a type of pulse, are low-fat, cholesterol-free protein sources, and provide vitamins, minerals and antioxidants.
According to a BBC article, “eat beans and live longer” has become a ‘mantra’ among advocates of the Blue Zone diet. This phrase was originally coined by National Geographic fellow and longevity expert Dan Buettner, who claims that “consuming a cup of beans daily can extend a person’s life by four years.
#5 Avoid excess
The Ikarian diet is really about eating in moderation. Aim to finish every meal feeling satisfied but not so full that you can barely move!
5 Native Herbs and their health benefits
- Mountain herbal tea: Sage tea with honey is considered as a “childhood antibiotic.” Ikarians still drink this when they feel a cold coming on. Chamomile is used for insomnia, and fliskouni (pennyroyal tea) is considered nature’s antibiotic.
- Honey: Ikarian thyme honey is said to be a key ingredient in the locals’ recipe for longevity.
- Mint: Mint boasts one of the highest antioxidant values of any food. Its anti-inflammatory effects help alleviate allergies and colds, calm the digestive tract, improve digestion, and may help treat or prevent irritable bowel syndrome.
- Rosemary: Rosemary stimulates immune function, improves circulation (particularly to the brain), and aids digestion. Its anti-inflammatory benefits have been used to ward off asthma attacks.
- Sage: Sage helps maintain healthy blood sugar levels and preserves memory and cognitive function. When infused in tea with honey, it creates a natural antibiotic drink that wards off colds and flu.
Simplicity is the key
If there’s one lesson to learn from Ikarian recipes, it’s that simplicity is paramount. The Ikaria kitchen avoids complex methods and techniques, favoring stress-free, easy cooking. This is achieved effortlessly by using high-quality, usually seasonal ingredients that are all-natural and garden-fresh. It really is that simple!
Overall, Ikarian diet is beneficial due to its emphasis on whole, natural foods, healthy fats, lean proteins, and a balanced lifestyle. This combination promotes longevity, reduces the risk of chronic diseases, and enhances overall quality of life.
