Learn about the inclusion of soy foods within traditional Blue Zone diets which are linked with a long, healthy lifespan.  

You’ll find entire restaurants dedicated to tofu in Japan, celebrating the variety of textures, forms, and preparations of this cornerstone food dating back to the 8^th century. The region is dominated by a plant-based diet pattern that prominently features soy foods, and is one of the five Blue Zones, a term used to describe regions with the highest concentration of centenarians.

What Are Blue Zones?

In 2004, National Geographic journalist Dan Buettner and his team traveled the world, seeking to discover communities where people lived the longest. They identified five regions that provided the perfect environments for nourishing longevity: Loma Linda, California, United States; Okinawa, Japan; Nicoya, Costa Rica; Sardinia, Italy; and Ikaria, Greece. While each region hosted its own unique, vibrant cultures with strong ties to traditional lifeways, they were united by key hallmarks of healthy living: regular exercise, strong and supportive interpersonal networks, purpose in life, stress reduction, and a plant-forward diet.

One key food included in all five diet patterns is the humble bean. Each region has its own favorite locally cultivated bean, such as black beans in Costa Rica and Gigantes beans in Greece. And in the Loma Linda and Okinawa diet patterns, the soybean plays a significant role.

As a plant-based dietitian, I have had the amazing opportunity to visit all five of the Blue Zone regions. In fact, I lived in a Blue Zone community when I studied nutrition at Loma Linda University and resided in that region for several years. My parents practiced the Blue Zone tenants of longevity, and both lived healthfully until they were 89. I also enthusiastically honor these rules for longevity in my own life. 

Let’s explore the soybean tradition in the Okinawan diet.

The Okinawan Blue Zone Diet

The communities residing in the islands of Okinawa, Japan, have long held the reputation for longevity, with a life expectancy much higher than the global average, as well as lower risks of age-related diseases, such as heart disease, type 2 diabetes, and cancer. The subtropical climate, diverse ecosystems, and wholesome habits are revered as part of the traditional culture in this part of Japan, with special attention to health and diet traditions referred to as nuchigusui, meaning “medicine of life”.

While not completely vegetarian, the Okinawan diet is lower in meat, and rich in a variety of whole plant foods, including bitter melon, seaweed, citrus fruits, sweet potatoes, green leafy vegetables, turmeric, moringa, acerola, and traditional soy foods such as miso and tofu. Thus, the diet is lower in calories, saturated fat, added sugar, and salt, yet very dense in nutrients, including phytochemicals that act as antioxidants. It’s no wonder this healthful eating pattern is linked with longevity. In particular, Okinawan cuisine has found myriad ways to highlight tofu front and center on the plate, such as Tofu Champuru (tofu bean sprout stir fry), Asa Soup (seaweed tofu soup), Sukugarasu Tofu (tofu with salted fish), Tofuyo (fermented tofu with red yeast rice), Tebichi No Nitsuke (boiled tofu, seaweed, carrots, and daikon), Yoshi Dofu (soft tofu), and Jimami Tofu (peanut tofu).

References:

History of Blue Zones. Blue Zones. https://www.bluezones.com/about/history/

Known as The Plant-Powered Dietitian, Sharon Palmer,  MSFS, RDN, has established an award-winning career in the field of plant-based nutrition and sustainability. As a widely recognized registered dietitian in the global community, Sharon is an accomplished writer, editor, blogger, author, speaker, professor, advisor, and media expert. In particular, she has gained recognition for her expertise in plant-based nutrition and sustainability.

This story was partially funded by U.S. Soy farmers, their checkoff and the soy value chain.