We all have heard of the Blue Zones - they are specific regions in the world, where people roughly live for 100 years or more. While a lot of it is due to the environment, and genetics as well (cleaner air, uneven terrain requiring heavy lifting/walking etc) their longevity also depends a lot on what they are consuming.
Dan Buettner, a longevity researcher, has spent the last 20 years studying the diets of people who live to be 100 years or older. In Nicoya, Costa Rica, which is a blue zone, Dan has now identified a surprising breakfast staple that plays a key role in their long, healthy lives: corn tortillas.
This humble, chewy, nutty-flavored food is more than just a traditional dish; it is actually a powerhouse of nutrition that supports longevity in multiple ways. Let's dig deeper..
Why is this a longevity breakfast?
Traditionally, Corn tortillas (and not refined flour/maida ones) are made from whole-grain corn that has undergone a special process called nixtamalization, where the corn is soaked and cooked in an alkaline solution, often wood ash. This process breaks down the corn’s cell walls, making vital nutrients like niacin (vitamin B3) more bioavailable and freeing amino acids for better absorption by the body. Niacin plays an important role in cell signaling and DNA repair, both of which are crucial for healthy aging.
How is it different from others?
Unlike refined flour tortillas, corn tortillas are an excellent source of whole-grain, low-glycemic complex carbohydrates. This means they provide a steady release of energy, without causing rapid and sudden spikes in blood sugar levels, which is important for preventing insulin resistance and type 2 diabetes, that are considered chronic ailments. Additionally, corn tortillas are naturally low in calories, fats, and sodium, but rich in fiber, calcium, iron, and B vitamins, making them a nutrient-dense choice for breakfast.
Whole grain, power packed
Longevity research consistently shows that centenarians tend to follow mostly plant-based diets rich in whole grains, legumes, nuts, fruits, and vegetables. Corn tortillas fit perfectly into this pattern as a whole grain that pairs well with other nutrient-rich foods like black beans, vegetables, and rice.
For example, in Nicoya, Costa Rica-one of the Blue Zones-people traditionally eat homemade corn tortillas filled with black beans and vegetables for breakfast. Black beans are a wonderful addition to corn tortillas by providing anthocyanins, powerful antioxidants also found in blueberries, which help reduce inflammation and oxidative stress linked to aging. The combination of beans and rice creates a complete protein, supplying all essential amino acids needed for muscle maintenance and repair, which is vital for staying strong with age.
How are corn tortillas a powerhouse of nutrients?
Balanced Energy: The complex carbs in corn tortillas release energy slowly, helping maintain stable blood sugar and insulin levels throughout the morning.
Digestive Health: The fiber content supports gut health by feeding beneficial bacteria and promoting regularity, which is linked to better immune function and reduced risk of chronic diseases.
Heart Health: Low sodium and healthy fiber help lower blood pressure and cholesterol, reducing the risk of cardiovascular disease, a leading cause of death worldwide.
Cellular Repair: Niacin and other B vitamins support DNA repair and cellular metabolism, which may slow down the aging process at the molecular level.
How to incorporate corn tortillas into your meals (and not just breakfast)
Corn tortillas are now immensely popular in India too, and here's how you can incorporate some in your diet...
Classic Nicoyan Breakfast: Warm corn tortillas filled with black beans, sautéed vegetables, and a small portion of rice.
Tortilla Wraps: Use corn tortillas to wrap scrambled eggs or tofu with spinach and avocado for a balanced meal.
Tortilla Chips with Nutritious Dips: Bake corn tortillas into chips and serve with homemade guacamole or bean dip rich in fiber and antioxidants.
Tortilla and Fruit Combo: Pair corn tortillas with fresh fruit and a handful of nuts for a simple, energizing breakfast.
How do people from the Blue Zone live so long?
Researchers have found that despite being in different parts of the world, people in Blue Zones share several key lifestyle habits that are common to them. And, the best news is that despite environmental differences, these habits are relatively easier to adopt, for anyone sitting anywhere is the world. Here they are...
Move more
Blue Zones people, while not gym freaks, are constantly moving as part of their daily routines. They garden, walk to visit friends, and do manual labor, naturally incorporating physical activity into their lives.
Purpose (Ikigai or Plan de Vida)
Originally a Japanese concept, Ikigai refers to your sense of purpose. People in Blue Zones have a strong sense of why they wake up in the morning. This sense of purpose can add up to seven years to your life expectancy.
Managing stress
Stress is a part of life, but how you manage it matters. People in Blue Zones have daily routines to relieve stress, such as prayer, meditation, or afternoon naps.
80% food Rule
Okinawans follow the "hara hachi bu" rule, which means they stop eating when they are 80% full. Eating less helps to prevent overeating and maintain a healthy weight. This is something that can be cultivated over a period of time, and eventually your stomach will start rejecting food when it is almost full.
Plant based diet
Beans, greens, and whole grains are cornerstones of most Blue Zone diets. They primarily eat plant-based foods and consume meat sparingly, if at all.
Putting family first
Blue Zones prioritize family. They keep aging parents and grandparents nearby or in their homes, commit to a life partner, and invest in their children. These close relationships provide social support and a sense of belonging.
Dan Buettner, a longevity researcher, has spent the last 20 years studying the diets of people who live to be 100 years or older. In Nicoya, Costa Rica, which is a blue zone, Dan has now identified a surprising breakfast staple that plays a key role in their long, healthy lives: corn tortillas.
This humble, chewy, nutty-flavored food is more than just a traditional dish; it is actually a powerhouse of nutrition that supports longevity in multiple ways. Let's dig deeper..
Why is this a longevity breakfast?
Traditionally, Corn tortillas (and not refined flour/maida ones) are made from whole-grain corn that has undergone a special process called nixtamalization, where the corn is soaked and cooked in an alkaline solution, often wood ash. This process breaks down the corn’s cell walls, making vital nutrients like niacin (vitamin B3) more bioavailable and freeing amino acids for better absorption by the body. Niacin plays an important role in cell signaling and DNA repair, both of which are crucial for healthy aging.
How is it different from others?
Unlike refined flour tortillas, corn tortillas are an excellent source of whole-grain, low-glycemic complex carbohydrates. This means they provide a steady release of energy, without causing rapid and sudden spikes in blood sugar levels, which is important for preventing insulin resistance and type 2 diabetes, that are considered chronic ailments. Additionally, corn tortillas are naturally low in calories, fats, and sodium, but rich in fiber, calcium, iron, and B vitamins, making them a nutrient-dense choice for breakfast.
Whole grain, power packed
Longevity research consistently shows that centenarians tend to follow mostly plant-based diets rich in whole grains, legumes, nuts, fruits, and vegetables. Corn tortillas fit perfectly into this pattern as a whole grain that pairs well with other nutrient-rich foods like black beans, vegetables, and rice.
For example, in Nicoya, Costa Rica-one of the Blue Zones-people traditionally eat homemade corn tortillas filled with black beans and vegetables for breakfast. Black beans are a wonderful addition to corn tortillas by providing anthocyanins, powerful antioxidants also found in blueberries, which help reduce inflammation and oxidative stress linked to aging. The combination of beans and rice creates a complete protein, supplying all essential amino acids needed for muscle maintenance and repair, which is vital for staying strong with age.
How are corn tortillas a powerhouse of nutrients?
Balanced Energy: The complex carbs in corn tortillas release energy slowly, helping maintain stable blood sugar and insulin levels throughout the morning.
Digestive Health: The fiber content supports gut health by feeding beneficial bacteria and promoting regularity, which is linked to better immune function and reduced risk of chronic diseases.
Heart Health: Low sodium and healthy fiber help lower blood pressure and cholesterol, reducing the risk of cardiovascular disease, a leading cause of death worldwide.
Cellular Repair: Niacin and other B vitamins support DNA repair and cellular metabolism, which may slow down the aging process at the molecular level.
How to incorporate corn tortillas into your meals (and not just breakfast)
Corn tortillas are now immensely popular in India too, and here's how you can incorporate some in your diet...
Classic Nicoyan Breakfast: Warm corn tortillas filled with black beans, sautéed vegetables, and a small portion of rice.
Tortilla Wraps: Use corn tortillas to wrap scrambled eggs or tofu with spinach and avocado for a balanced meal.
Tortilla Chips with Nutritious Dips: Bake corn tortillas into chips and serve with homemade guacamole or bean dip rich in fiber and antioxidants.
Tortilla and Fruit Combo: Pair corn tortillas with fresh fruit and a handful of nuts for a simple, energizing breakfast.
How do people from the Blue Zone live so long?
Researchers have found that despite being in different parts of the world, people in Blue Zones share several key lifestyle habits that are common to them. And, the best news is that despite environmental differences, these habits are relatively easier to adopt, for anyone sitting anywhere is the world. Here they are...
Move more
Blue Zones people, while not gym freaks, are constantly moving as part of their daily routines. They garden, walk to visit friends, and do manual labor, naturally incorporating physical activity into their lives.
Purpose (Ikigai or Plan de Vida)
Originally a Japanese concept, Ikigai refers to your sense of purpose. People in Blue Zones have a strong sense of why they wake up in the morning. This sense of purpose can add up to seven years to your life expectancy.
Managing stress
Stress is a part of life, but how you manage it matters. People in Blue Zones have daily routines to relieve stress, such as prayer, meditation, or afternoon naps.
80% food Rule
Okinawans follow the "hara hachi bu" rule, which means they stop eating when they are 80% full. Eating less helps to prevent overeating and maintain a healthy weight. This is something that can be cultivated over a period of time, and eventually your stomach will start rejecting food when it is almost full.
Plant based diet
Beans, greens, and whole grains are cornerstones of most Blue Zone diets. They primarily eat plant-based foods and consume meat sparingly, if at all.
Putting family first
Blue Zones prioritize family. They keep aging parents and grandparents nearby or in their homes, commit to a life partner, and invest in their children. These close relationships provide social support and a sense of belonging.
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