6 Foods Centenarians Tend to Avoid, According to Longevity Experts

People are increasingly fascinated by centenarians, individuals who reach the age of 100. According to Amy Davis, RDN, these people are often studied to uncover lifestyle factors that contribute to longevity and aging well. Researchers have pinpointed specific regions worldwide with a high concentration of centenarians, known as blue zones. 'In my research, I initially identified five areas where people live the longest and healthiest lives, these are called blue zones. The original blue zones include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California,' says Dan Buettner, creator of the Emmy-winning Netflix documentary Live to 100: Secrets of the Blue Zones and founder of Blue Zones and Blue Zones Kitchen. Over time, some of these regions have lost their blue zone status due to modernization and Western diets, while other areas, such as Singapore, have emerged as new additions.

Experts have identified several lifestyle habits that contribute to the longevity of people in these blue zones, such as balance and moderation. 'They typically follow the 80/20 rule, focusing on nutrient-dense foods most of the time while indulging in less nutritious foods in moderation. They also stay active daily, foster strong community ties, and believe in having a personal purpose,' says Davis. When it comes to food, centenarians around the world share several dietary similarities. 'People in blue zones traditionally consume whole, plant-based foods,' explains Buettner. Their diets often include tubers like purple sweet potatoes, fruits, vegetables, nuts, seeds, herbs, spices, olive oil, legumes, whole grains like oats, and moderate amounts of wine.

Foods Centenarians Rarely Consume

It's not just the foods that centenarians typically enjoy that are important; it's also the foods they actively avoid that deserve our attention. 'Excluding these foods plays a significant role in reducing the chronic diseases often linked to modern diets,' says Buettner. Here are some of the foods that centenarians almost never eat:

Refined Grains

'White flour and heavily processed bread are seldom seen, while whole grains are much more common among centenarians,' says Buettner. Interestingly, healthcare professionals in Western countries recommend this same approach. Refined, 'white' grains—such as white pasta, rice, bread, and cereals—are staples in the American food industry. While they might taste good, these products offer little nutritional value. Often highly processed, they are laden with additives and preservatives. When grains undergo processing to remove the bran and germ layers, leaving only the endosperm, most of their essential nutrients are lost, including fiber, unsaturated fats, B vitamins, vitamin E, copper, iron, zinc, magnesium, and plant compounds that support gut, heart, metabolic, and immune health. This shows why whole grains are the superior choice.

Red Meat

Red meat is another food you won't often see in a centenarian's diet. 'Certain foods are avoided by centenarians, both due to availability and health considerations. For example, fish might be easier and more affordable in coastal regions than red meat,' explains Davis. Buettner concurs, saying, 'Red meat is rarely consumed, if at all.' Aside from the environmental impact of red meat production, research links this protein choice to an increased risk of colon cancer and heart disease, which makes limiting red meat consumption a wise decision for everyone.

Packaged Foods

Centenarians are also unlikely to have a pantry stocked with packaged foods. 'These foods are not typical of traditional centenarian diets and often contain preservatives, artificial flavors, and excessive sugar,' explains Buettner. There are also several health risks associated with ultra-processed foods that come in eye-catching packaging. These include an elevated risk for type 2 diabetes, heart disease, irritable bowel syndrome (IBS), depression, and cancer, as noted in a 2020 Nutrients review. Moreover, a 2022 prospective cohort study linked these foods to an increased risk of cognitive decline and dementia in older adults. This could be why centenarians who steer clear of processed, packaged foods age so gracefully and energetically.

Dairy

Buettner also points out that dairy products, particularly cow’s milk, are seldom found in the diets of people living in blue zones. While dairy can provide protein, calcium, phosphorus, and occasionally vitamin D and probiotics (depending on the source), it is also high in saturated fat and dietary cholesterol. These fats are controversial, with some studies linking them to an increased risk for heart disease, while others have found no such association. Despite this uncertainty, the fact that centenarians consume minimal amounts of dairy remains significant.

Sugary Treats

While all types of foods can be part of a centenarian's diet, including sugar-laden treats, the key is moderation. 'Apart from occasional desserts for special events, sugary drinks and snacks don't feature regularly in their diets,' says Buettner. Davis concurs, noting, 'Sodas, energy drinks, and sweetened juices are typically avoided, as they provide minimal nutritional value and excessive sugar.' Added sugar is a known pro-inflammatory agent, and reducing its consumption can benefit everyone. This is particularly important given the links between chronic overconsumption of sugar and increased risks of conditions like cancer, heart disease, obesity, type 2 diabetes, cognitive decline, and some liver diseases.

Processed Meats

Finally, it's quite rare to see individuals in blue zones consuming large quantities of processed meats. 'Highly processed meats like sausages, bacon, and hot dogs are almost never part of their diet, partly due to their association with heart disease and cancer,' says Davis. These meats are not only high in saturated fat and dietary cholesterol, but they're also packed with preservatives and additives, the most concerning being disease-promoting nitrates. In fact, the World Health Organization (WHO) classified these processed meats as Group 1 carcinogenic foods in 2015.