Ikaria, a small Greek island in the Aegean Sea, is one of the world's Blue Zones, regions where people live demonstrably longer and healthier lives. On Ikaria, one in three people live into their 90s, often free from dementia and chronic diseases that are common in Western societies. This remarkable longevity is attributed to a combination of factors, including a relaxed lifestyle, strong social connections, regular physical activity, and, significantly, their traditional diet. The Ikaria diet is not a restrictive fad, but rather a plant-forward eating pattern that emphasizes whole, unprocessed foods, and healthy fats.
The Ikarian Way of Life: More Than Just Food
Before diving into the specifics of the Ikaria diet food list, it’s crucial to understand that food is just one piece of the puzzle. Ikarians enjoy a relaxed pace of life, often ignoring clocks and prioritizing social connections. They foster strong community bonds, which have been shown to benefit overall health and longevity. They stay active through daily activities like gardening, walking, and yard work. This holistic approach to life, combined with their diet, contributes to their exceptional health and longevity. Ikarians have woven the recipe for longevity into their culture and lifestyle.
Core Components of the Ikaria Diet
The Ikaria diet is rooted in the Mediterranean diet, but with its own unique characteristics. It emphasizes plant-based foods, healthy fats, and moderate consumption of animal products. Here are some of the key components:
Abundant Vegetables
Vegetables are the cornerstone of the Ikaria diet. Leafy greens like horta (an edible wild green), tomatoes, carrots, and broccoli are staples. The diet also includes starchy vegetables like white and sweet potatoes, which are often restricted in other diets. Seasonal cooking is key on Ikaria. There is a summer and a winter version of Soufico.
Legumes
Pulses, such as lentils, beans, and chickpeas, are another vital part of the Ikarian diet. They are a great source of protein and fiber. “[Beans and legumes] are among the seminal ingredients of the Ikarian way of eating,”.
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Healthy Fats
Olive oil is used generously in Ikarian cooking. It is known for its high antioxidant properties and anti-inflammatory effects. Nuts, especially almonds, are also a regular part of the diet, providing heart-healthy monounsaturated fats, calcium, magnesium, and phosphorus. At least 30% of the daily caloric intake in most blue zone’s nutrition comes from healthy fats.
Whole Grains
Whole grains are a good source of fiber, B vitamins, minerals, and antioxidants. They play a role in supporting heart and digestive health.
Herbs
Herbs are extremely popular on Ikaria, used in herbal teas and cooked into dishes. Rosemary is a particularly favored herb, associated with many health benefits. The herbal teas are made from wild foraged or home grown organic fresh herbs that are native to the island and hold many health and medicinal benefits. Note, these are the same fresh herbs they use on top of salads as well as mixed into other food dishes for flavor.
Fruits
The Ikaria diet is fruit-friendly, encouraging the inclusion of a variety of fruits.
Dairy
Instead of cow’s milk, Ikarians traditionally consume grass-fed goat’s milk. It provides potassium and the stress-relieving hormone tryptophan.
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Moderate Animal Products
The Ikaria diet is plant-forward, but it does include moderate amounts of animal products, such as fish, poultry, and eggs. These are typically consumed in smaller portions and less frequently than in a typical Western diet. That’s how I developed the idea for The Ikaria Diet, a recipe club that serves as a reaction to the extremes, divisiveness and fear that we have allowed - yes, that’s our choice--to pervade every part of our modern lives. Food is about nourishment of body, mind and spirit. It’s about pleasure and giving and is not a source of stress or guilt unless we make it that.
Wine
Ikarians enjoy strong red wine, often watered down, as the ancients did.
Honey
On Ikaria, local honey, always raw and pure, is one of the secrets to longevity! It just might be the most versatile natural sweetener in all of Greece.
Foods to Limit or Avoid
While the Ikaria diet is not overly restrictive, there are some foods that are best limited or avoided:
- Processed meats like ham and sausages
- Foods with processed sugar, such as soda and candy
- Refined sugars
- Fried foods
- Processed foods
- Bottom feeders (shellfish)
Specific Foods and Their Benefits
Let's take a closer look at some of the specific foods that are commonly eaten on Ikaria and their associated health benefits:
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Horta (Wild Greens)
These edible green weeds are a staple on Ikaria. They are packed with nutrients and antioxidants.
Olive Oil
As mentioned earlier, olive oil is a key ingredient in the Ikaria diet. It supports heart and brain health.
Garlic
Garlic is a popular ingredient throughout the Mediterranean region, including Ikaria. It is known for its flavor-packing and health-providing properties.
Nuts
Nuts, especially almonds, provide healthy fats and minerals.
Onions
There is almost no savory Greek dish, from starters to main courses, that doesn’t contain onions. One of the most basic ingredients in the Greek Diet, onions and all their relatives (leeks, scallions, chives, ramps, and shallots among them) are also among the healthiest natural foods we can eat.
The Ikaria Diet: More Than Just a List of Foods
The Ikaria diet is more than just a list of foods to eat or avoid. It’s a way of life that emphasizes whole, unprocessed foods, social connections, physical activity, and a relaxed approach to life.
Plant-Based Cooking
Plant-based cooking is one of the life-style fundamentals among the people of Ikaria. The real secret is cooking simple, healthy real food, mostly plants, always in season!
Simplicity Reigns
If there’s one takeaway from Ikarian recipes, it’s that simplicity reigns above all. The Ikaria kitchen largely eschews complicated methods and techniques in favor of stress-free, easy cooking. The key is high-quality ingredients (usually seasonal!) that are all-natural, straight from the garden.
Shared Food
To understand the idea of shared food - small bites, or mezedes - on Ikaria is to understand the sense of community, camaraderie, and generosity that is a huge part of life on this island. Every table is quite literally an open invitation, and people just come around to socialize.
Tips for Adopting the Ikaria Diet
Here are some practical tips for incorporating the principles of the Ikaria diet into your own life:
- Focus on whole, unprocessed foods: Prioritize fruits, vegetables, legumes, whole grains, and healthy fats.
- Cook at home: This allows you to control the ingredients and cooking methods.
- Eat seasonally: Choose fruits and vegetables that are in season for the best flavor and nutritional value.
- Embrace simplicity: Don't be afraid to keep your meals simple and focus on the quality of the ingredients.
- Share food with others: Make meals a social occasion and enjoy the company of friends and family.
- Stay active: Incorporate regular physical activity into your daily routine.
- Reduce stress: Find ways to relax and manage stress.
- Connect with others: Foster strong social connections with family and friends.
Ikaria Diet and the Importance of Fiber
When we consume carbohydrates in balance with fiber our body is better able to digest, convert and utilize this as energy instead of storing it as fat or spiking our insulin levels. We see many people who eat what we would consider to be healthy here in the US who are developing type two diabetes. This is why. They are not getting enough fiber with their carbohydrates.
The Ikaria Diet Recipe Club
My Premium Recipe Club is essentially a weekly collection of delicious and easy Mediterranean diet recipes that will help you start a Mediterranean diet meal plan, with the added element of Ikarian joyfulness! You will find a collection of recipes covering everything from Mediterranean diet breakfast to healthy snacks and even a few desserts (the pleasure point again!) You’ll also find a wide range of ingredients that travel beyond the classic list of Mediterranean diet foods, to embrace a few healthy ingredients from other traditions, i.e. tofu, all cooked up with a Mediterranean diet mindset. Join as a silver member and receive 7 new, exclusive recipes created by Diane each week.