Ikaria, a modest Greek island in the eastern Aegean Sea with just over 8,000 permanent residents, is renowned for its extraordinary longevity. Here, a remarkable one in three people lives past 90, and many reach 100 years or more, enjoying lower rates of chronic illnesses than most other parts of the world.
Researchers attribute Ikaria’s exceptional lifespan to several lifestyle factors, including daily exercise, regular naps, and strong social and family bonds. However, the islanders’ diet is often highlighted as the cornerstone of their healthy longevity.
Greek American chef Diane Kochilas, whose roots trace back to Ikaria and who spends half the year living there, explores this diet in her cookbook The Ikaria Way. When interviewed by the BBC, she emphasized that what sets the Ikarian approach apart isn’t just the ingredients, but the love and mindful preparation infused into their food.
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“The one thing that always surprises me,” Diane noted, “is just how much stress the people accept. In the US, stress is often a major health risk, much of it psychological. Here, food represents love and connection.”
The Ikarian diet closely mirrors the Mediterranean diet, celebrated globally for its health benefits. It revolves around whole, plant-based foods rich in fiber, abundant use of olive oil as the primary fat source, moderate consumption of fish, poultry, and red wine, and a minimal intake of red meat, usually reserved for special occasions a few times per month.
Additionally, most Ikarians adhere to the Greek Orthodox Church’s fasting calendar, which includes abstaining from meat during specific periods like Lent. This cyclical fasting adds another layer of health benefits.
Beans play a surprisingly vital role in the Ikarians’ longevity. They are a staple food, appearing frequently in meals and celebrated in Blue Zone diets worldwide. Diane Kochilas encourages everyone to “eat beans and live longer,” emphasizing their accessibility and nutritional power regardless of location.
This advice aligns with the findings of longevity expert Dan Buettner, who famously suggested that eating one cup of beans daily could extend lifespan by up to four years. Supporting this, a 2004 study found that consuming at least 20 grams of beans per day might add approximately eight years to a person’s life.
Beyond longevity, beans promote heart health and aid in weight management. A 2016 review revealed that participants who ate around 255 grams (nine ounces) of beans daily for six weeks lost more weight than those who did not consume beans.
Diane added, “Beans are rich in soluble fiber, which helps lower cholesterol by binding to cholesterol particles and flushing them from the body, making beans a heart-friendly food essential to the Ikarian diet.”
Ikaria’s timeless wisdom reminds us that combining wholesome plant-focused foods with a lifestyle of connection, rest, and mindfulness can unlock a longer, healthier life.