Ikaria island diet helps a third of locals live past 90 – how to do it

Business Mayor

18-05-2025

The island diet has some key ingredients and eating methods that can lend itself to more healthy years (Image: GETTY)
Located in the eastern Aegean, the small Greek island of Ikaria is home to a mere 8,000 full-time residents. Despite its modest population, the island boasts one of the world's highest life expectancies.
An impressive one-third of the population lives beyond the age of 90, while the entire island enjoys lower rates of chronic diseases compared to other parts of the world. Reaching the age of 100 is not uncommon among the island's residents.
Researchers have attributed the Ikarians' remarkable longevity to several factors, including exercise and frequent napping as an integral part of daily life. The islanders also place a strong emphasis on social and family ties, despite their relatively small population. However, their diet is likely the most significant contributor to their remarkable longevity. The scenic island is part of the Blue Zone, where people are more likely to live to 100 and beyond (Image: GETTY)
Greek American chef Diane Kochilas, who has family roots on the island and spends half the year living there, explores the Ikarian diet in her cookbook, The Ikaria Way. In an interview with the BBC prior to the book's release last year, Kochilas explained that the key to the Ikarian diet lies not only in the ingredients used but also in the love and care with which meals are prepared. Read More 'Appalling' NI gynaecology waits under rapid review
She noted: 'I think that one of the things that always surprises me is just the level of stress that people accept. In the US, stress is so detrimental, and most of it is in our own heads and thought patterns. Food is also love'.
The Ikarian diet bears a strong resemblance to the Mediterranean diet, known for its longevity benefits. It emphasises healthy fats, high fibre, whole foods and is predominantly plant-based.
Olive oil is the primary source of added fat, while items like fish, poultry and red wine are consumed in moderation. Red meat is even less frequent, making an appearance only a few times a month.
Moreover, many inhabitants of the island adhere to the Greek Orthodox Church's fasting calendar, abstaining from certain foods such as meat during specific periods, like Lent.
Beans, surprisingly, play a vital role in The Ikaria Way and have become a staple in Blue Zone diets. The chef encouraged people to 'eat beans and live longer', highlighting that good quality beans can be found anywhere in the world. The chef praised the health benefits of beans, noting that they're also easy to find (Image: GETTY)
This phrase was originally coined by longevity expert Dan Buettner, who famously suggested that consuming one cup of beans daily could prolong a person's life by four years. The claim isn't completely unfounded. A 2004 study foundthat people who ate at least 20 grams per day could add around eight years to their lifespan.
It may also help with weight loss, another preventable factor increasing your risk of a range of mortality causes. A 2016 review found people that ate 255grams, around nine ounces, of beans each day for six weeks lost more weight than people who didn't eat beans. Read More Assisted dying plans for terminally-ill approved on Jersey
Diane further explained: 'Bean consumption aids heart health by lowering cholesterol because beans are rich in soluble fibre. This attaches to cholesterol particles and flushes them out of the body.'