Ikaria Island in Greece is one of the few regions in the world with a high longevity rate. The food that the people here consume may play a significant role.
In 2009, Greek doctors and researchers discovered that 13% of Ikarians were over 80 years old, compared to about 1.5% of the global population and around 4% in North America and Europe. The residents of the island have a tenfold higher likelihood of living to 100 years than Americans.
Here’s what to eat in the Ikaria style to promote longevity:
1. Beans
Beans are an important part of the Ikaria diet, and incorporating them into your daily meal plan has been shown to help extend lifespan and gradually reduce meat intake. Varieties include runner beans, green beans, giant beans (Gigantes), lentils, and peas.
2. Garlic
Garlic is a natural ingredient known for its delicious flavor and health benefits, and the modern-day Ikarians believe in its properties. They prepare preventive remedies from raw garlic, herbal tea, ginger, and honey to consume when temperatures drop or when feeling cold.
Garlic enhances the flavor of dishes and adds a sweetness when cooked, imparting a nearly caramel-like taste to a variety of foods.
3. Whole Grains
Whole grains are an essential part of the Ikaria diet.
The grains they consume include bulgur, oats, and pasta, especially whole wheat pasta and gluten-free legume-based pasta, rich in protein, such as green pea and lentil pasta.
4. Herbs
A multitude of wild herbs grow on Ikaria, and most people have a few pots of fresh herbs grown at home, even if only on their windowsills. Herbs are widely used in many recipes.
Most families have a pantry filled with medicinal dried herbs passed down through generations. Basic dried herbs include bay leaves, oregano, savory, thyme, and mint.
5. Nuts
Nuts are an important ingredient in many plant-based recipes and have traditionally been a vital component of Greek cooking. They grow abundantly throughout the country. Here are some of the most popular and healthiest varieties: almonds, chestnuts, sesame seeds, and walnuts.
6. Olives
Olives have been a staple in the Greek diet since prehistoric times.
7. Olive Oil
Olive oil is an iconic food of the Mediterranean diet and a staple in the pantry, particularly extra virgin unrefined olive oil, which is especially beneficial.
8. Sea Salt
In Ikaria, many people use sea salt, harvested from small natural salt basins formed over centuries along the island’s rocky coastline. It has a tastier flavor than regular table salt, which is mined and processed strictly.
9. Honey
Consuming honey daily is one of the secrets to the longevity of the Ikarians. Honey has antibacterial properties, is rich in antioxidants such as flavonoids, and unlike white sugar or artificial sweeteners, it helps the body regulate blood sugar levels. Many here have a spoonful every morning.
10. Dried Fruits
Dried figs and raisins are two popular dried fruits. They complement many savory dishes, particularly salads and rice dishes.
11. Yogurt
Yogurt is a fermented food that has been part of Eastern Mediterranean cooking for thousands of years, and the traditional yogurt from Ikaria is made from sheep’s milk, providing a tangy flavor and creamy texture.
If you are not a fan of goat milk yogurt, you might prefer the Greek yogurt available in supermarkets, which is also rich in probiotics.
12. Feta Cheese and Similar Cheeses
Almost all the cheeses made and consumed by Ikarians are made from goat or sheep milk, such as feta. Most are naturally fermented.
