Nestled in a remote region in the north of Pakistan, surrounded by the majestic mountains of the Hunza Valley, lies an Indigenous Muslim tribe that goes by the name “Hunza.” The Hunza tribe has become a subject of fascination for many, due to their impressive life expectancy and simple, harmonious lifestyle. Their holistic approach to life, which combines an active lifestyle, clean living, and strong community ties, has got me questioning one thing: In a world where longevity is the ultimate goal, could this small tribe hold the secret to living over 100 years? What is it that truly sets them apart and makes them an example of longevity?
The Hunza Diet: A Cornerstone of Their Lifestyle
The Hunza cuisine, also called the Burusho cuisine, consists of a series of selective food and drink intake practiced by the Burusho people (also called the Hunza people) of northern Pakistan. Their diet is a cornerstone of their health and longevity. It primarily consists of raw foods, including nuts, fresh and dried vegetables, mint, fruits, seeds, and yogurt. Cooked meals, such as daal with chapati, are typically reserved for dinner.
Imagine a world where your meals come straight from the earth, with no processing, preservatives, or hormones. Their plates are filled with colorful fruits and vegetables apricots, cherries, grapes, plums, and peaches all grown by hand. Their daily bread, chapati, is made from grains like wheat, barley, and millet, which they grind themselves. The untouched soil of the Hunza Valley allows their crops to remain rich in essential nutrients, providing food that nourishes both the body and mind. In contrast, overfarming in the West has contributed to soil depletion, a process where repeated farming strips the soil of its natural nutrients.
Key Components of the Hunza Diet
- Fruits and Vegetables: The Hunza diet is rich in fruits and berries, including peaches, apricots, pears, plums, grapes, cherries, and mulberries, all harvested from their own gardens. They eat many vegetables grown themselves, either raw or cooked in just a little water for a short time, due to the need to be thrifty with fuel supplies.
- Grains: Their daily bread, chapati, is made from grains like wheat, barley, and millet, which they grind themselves. Choose organic whole wheat flour and bread.
- Apricots: Apricots are especially significant to their diet; they are often consumed as dried apricot juice and serve as a key source of nourishment. Grow apricot trees anywhere, so that apricots, apricot kernels, and apricot kernel oil are an important feature of the diet. Dried apricots are an excellent source of beta carotene which protects the fatty parts of our cells from free radical damage and thus may help prevent cancer. Apricots and their kernels are easily available - choose organic and preservative-free.
- Protein: Eat plenty of vegetable protein from beans and lentils. Lentils are made into dhal whilst beans are used to make flour or added to curries. Chickpeas are also used to make gram flour. Try to get protein from vegetable sources such as beans, chick peas and lentils. Try stews, casseroles, soups, hummus, curries, and sprouted beans.
- Meat: When they eat meat, it is consumed sparingly. It is freshly sourced from the land, and never processed. Eat small amounts of meat from the cows, yaks, sheep and goats they keep.
- Water: They have access to pure glacial water, rich in minerals like calcium, magnesium, and potassium, which are crucial for overall vitality.
Nutritional Breakdown
The Hunza diet is relatively high in carbs-about 73% of their calories-but these carbs do not come from French fries and pastries, but rather from whole foods such as fruits, vegetables, and grains. Their diet is also very low in protein, only about 10%, and their meat consumption is minimal, about 1% of their diet. Moreover, their overall calorie intake is only 1900 for adult males.
Fasting
Additionally, they practice fasting, allowing their bodies time to reset and recharge. This period of fasting is balanced with a diet full of vitamins, minerals, and antioxidants.
Read also: Culinary Traditions of Northwest Tribes
Diet vs. Modern Western Diets
The Hunza diet is unique, especially when contrasted with the standard American diet of refined carbohydrates, sugary drinks, lots of meat and dairy, and very few vegetables and fruits. The secret to their diet is not that it resembles the now so popular paleo and keto diets, which are high in animal proteins and low in carbohydrates and said to help people lose weight. Contrast that with the average American who consumes about 3000 calories, much of it from refined carbs and meat products. No wonder that premature heart attacks are unknown among the Hunzas but very common in America.
Beyond Diet: Lifestyle Factors Contributing to Longevity
Perhaps the most fascinating aspect of the Hunza tribe is their life expectancy, which averages around 100 years, with many living even longer. However, longevity is not just about what we eat, but how we live.
Stress-Free Living
Unlike the fast-paced environments that many of us are accustomed to, the Hunza people thrive on simplicity. Stress, often called the “silent killer,” holds little power in Hunza. Despite many hardships, the Hunzas were an exceptionally cheerful and laidback people according to the first Western explorers who encountered them. In an old copy of the Journal of the Royal Geographical Society it is written: “The Hunzan men… were the most cheerful and willing men with whom we have ever traveled.”
Community and Social Health
Their community is tightly-knit, with a deep sense of being in solidarity with one another. Social health refers to meaningful connection, forming nurturing relationships and reciprocal support.
Active Lifestyle
The Hunza tribe maintains a very active lifestyle while many of us in the West struggle to squeeze in a gym session. For them, physical activity is a natural part of life.
Read also: The Hoxsey Diet
Spiritual Health
Spiritual health is integrating meaning and purpose into your life makes you feel rooted, mindful and present.
Health and Disease
Historically, the Hunza people have enjoyed lower rates of diseases like heart disease, cancer, and diabetes. However, the claim that they are entirely free from these conditions isn’t entirely accurate. False claims about the Hunza people living to be hundreds of years old in perfect health from their diet of "natural foods" were promoted by J. I. Rodale and G. T. Wrench. The claims had no basis in fact and were refuted by a team of Japanese researchers from Kyoto University in 1960 who had examined Hunza inhabitants. Another myth associated with the Hunza people is that because their diet is alleged to be high in apricot seeds they are free from disease.
Modern Challenges and the Future of the Hunza Way of Life
As the older generation remains committed to their traditional way of life, the younger generation is encountering new challenges. Increased exposure to the outside world, along with the Hunza Valley’s growing popularity as a tourist destination, has introduced fast food and Western eating habits. The valley, once isolated, is now more connected with improved roads and technology linking it to the rest of Pakistan and beyond. However, navigating these modern influences while maintaining their traditional practices is not easy. Additionally, concerns have emerged over changes in farming practices.
Research from the World Economic Forum shows that globally, we’re living longer than ever before but spending more of those years in poor health.
Lessons from the Hunza: Integrating Their Wisdom into Our Lives
As we juggle our hectic routines, the wisdom of the Hunza people offers valuable lessons. World-renowned nutraceutical. Eleven proven ingredients.
Read also: Walnut Keto Guide
Key Takeaways from the Hunza Lifestyle
- Eat foods which are rich in micronutrients and taste due to their methods of fertilizing their soil with carefully-nurtured organic compost.
- Eat just the right amount, since they do not have excessive amounts of food available.
- We can certainly mimic their anti-inflammatory diet, we can even set up a subscription to the world’s purest mineral water.
- Congrats on the excellent 10k time and you’re deadlifting like a dream but how’s your 360 health? The McKinsey Report aptly refers to this broader definition of health as “adding life to our years”, because there’s no win in adding on the years if they’re not spent in happiness.
Hunza Diet Recipes to Try at Home
- Carrot Soup: This simple soup is made with carrots, onions, garlic, ginger, coconut milk, and vegetable stock. All you need to do is sauté the onions and garlic in a pot until they’re fragrant, then add in the carrots and cook until they’re soft. Add the ginger and vegetable stock, boil, then reduce heat and simmer for 10 minutes or until all ingredients are cooked. Finally, add in your coconut milk for creaminess!
- Stuffed Eggplant: Cut an eggplant lengthwise down its center, then scoop out the center with a spoon. Sauté some diced onions with garlic until fragrant, then add mushrooms into the mix. Stuff your hollowed-out eggplants with this mixture, then bake them in an oven preheated to 350 degrees Fahrenheit for 25 minutes or until golden brown on top! Once everything is cooked through, add some cooked quinoa (or any other grain of your choice) and some chopped fresh herbs like parsley or basil for flavor.
- Zucchini Noodles: This quick dish takes no time to prepare! Start by spiralizing your zucchinis into noodles using either a hand spiralizer or an electric one if you have it (if not, just cut zucchinis into thin strips). Heat a pan over medium-high heat, then add some olive oil, diced onion, and garlic cloves (you can also add any other vegetables you have on hand, such as bell peppers). Once softened up, toss in your zucchini noodles along with some chopped fresh herbs like parsley or basil plus salt & pepper according to taste preferences; cook for about 5 minutes so that everything gets heated through but still retains its crunchiness! Serve this dish warm alongside hummus or tahini sauce if desired!