Living a long and a healthy life is a cherished goal for many. Dan Buettner, who first discovered the blue zones, where people live the longest lives, recognised that one of the main factors of not just a long life, but a healthy one is the diet. There are documentaries too that have explored this topic. A Netflix documentary called Live to 100: Secrets of the Blue Zones, which revealed the lives of Centenarians, those who live 100 years or more. Studies reveal that a shared lifestyle patterns, and dietary habits is what benefits them.

What Are The Blue Zones?

"Blue Zones" include Okinawa, Japan; Ikaria, Greece; Sardinia, Italy; Nicoya Peninsula (Costa Rica); and Loma Linda, California.

It is true that centenarians can be found worldwide, but those in Blue Zones, share a common lifestyle habit. They prioritize in staying active, fostering close community ties, and maintaining a positive attitude. The diet, is something we all can learn and include in our lifestyle too.

"Blue Zones" are geographic areas with lower rates of chronic diseases and longer life expectancy. This is possible because of their diet, fasting, exercise, along with other factors. This term was first used by author Dan Buettner, who studied the areas of the world where people lived exceptionally long lives. He called them the "Blue zones", because when Buettner and his colleagues were searching for these areas, they drew it with a blue circles around them on the map.

The Centenarian Diet:

Legumes: It includes beans, peas, lentils. These are fiber-rich foods, that helps regulate cholesterol and blood sugar levels. It reduces the risk of chronic diseases such as heart disease and cancer. Their plant-based protein content makes them a nutritious and versatile addition to meals.

Olive Oils: A staple in Mediterranean diets, olive oil is prized for its healthy unsaturated fats, which support cholesterol balance. Rich in antioxidants like vitamin E and plant compounds, olive oil reduces inflammation and lowers the risk of chronic illnesses.

Nuts and Seeds: These are packed with unsaturated fats, vitamins, and minerals. The antioxidant content supports heart health and reduces inflammation. Centenarians' diets often include these nutrient-dense foods as snacks or meal components.

Tea: Its antioxidant-rich compounds boost immune, heart, and brain health. Regular tea consumption is linked to improved metabolic and digestive functions.

Seafood: Centenarians tend to eat less red meat and more seafood, particularly fatty fish rich in omega-3 fatty acids. These nutrients combat inflammation and enhance brain, heart, and immune health. The proximity of many Blue Zones to oceans influences this dietary preference.

Whole Wheat: Whole grains, including sourdough bread, are common in centenarian diets. Rich in fiber, B vitamins, and minerals, whole grains lower the risk of cardiovascular diseases and cancer. Sourdough fermentation enhances digestibility and supports stable blood sugar levels.

Sweet Potatoes: They are loaded with fiber, potassium, and vitamins A and C, which bolster immune and heart health. Regular consumption of sweet potatoes supports metabolic balance.

Turmeric: Its active compound, curcumin, is known for its anti-inflammatory properties. Turmeric promotes brain health and reduces the risk of chronic diseases, making it a valuable addition to meals.

Healthy eating is something every individual is aware of, not only because of various online conversations around it but also because it is one of the subjects that is being discussed widely amongst individuals today.

From taking up diet charts with the help of AI to taking details from social media reels shared by several wellness influencers – information about food and health is readily available for all age groups at any time and it is customised according to their preferences, thanks to our algorithms.

Most people are aware that a healthy diet includes vegetables, fruits, home cooked meals, adequate water intake, and most importantly, limited consumption of outside food like fried and processed foods.

Unhealthy Eating Habits Continue To Rise Despite Awareness

Also read: From Pickles to Papad: Which Everyday Indian Foods Could Be Worth Rethinking for Cancer Prevention?

Despite growing awareness amongst the population, unhealthy eating habits continue to rise, which is eventually contributing to various lifestyle diseases like obesity, diabetes, cardiovascular diseases, and other health issues.

For most people, lack of information and knowledge about nutrition is not a challenge anymore, but the inability to act on that knowledge and consistently following through the habits and incorporating them into day-to-day life is. This growing gap between knowing what to eat and not being able to follow through is called the new nutrition gap.

Many individuals understand what a healthy diet is? yet struggle due to busy schedules, long working hours, and stress. Also, the convenience of ordering food often leads to dietary choices, that do not support long-term health. It is common for individuals to skip meal preparation, rely heavily on packaged food and snacks or food from restaurants, and beverages during stressful times despite being aware of their harmful impact on health.

“Social settings” add another challenge to sticking to one’s diet as planned. Office celebrations, family gatherings, and social outings are often centred around calorie dense foods and sugary treats. In addition, many people follow an all or nothing approach to eating, believing that a single indulgence has undone all their progress. This mindset can also make healthy eating feel difficult and unsustainable in the long run.

Also read: Protein Is In Everything, But Is Every Source Actually Healthy? Experts Explain

Closing this gap does not require restrictive diets or unrealistic rules. It is about building small, practical and healthy habits that can follow consistently over time. To maintain the same, some of the following small habits can be helpful:

1. Make healthy the easy option

2. Stop punishing yourself

A healthy lifestyle is not determined by a single meal. Occasionally eating a vada pav or enjoying a dessert, festive treats are not going to harm long-term health when it is balanced with nutritious meals throughout the day. Instead of feeling guilty after eating an unhealthy food and worrying over its impact your progress, one should simply focus on continuing the prioritising balanced eating habits with their next meal.

3. Make it personal

Don't eat healthy because an influencer said so. Eat healthy because you want to feel lighter, sleep better, and not feel acidity every evening. It is important to take guidance from a professional like a Certified Registered Dietiian when you are not able to follow through with your diet or are facing any other challenge instead of depending solely on unreliable nutrition advice and social media trends.

Healthy eating becomes easier when one makes conscious choices of maintaining a balanced diet, regular meal planning, mindful eating, and realistic lifestyle changes.

By Vidisha Parekh, Chief Dietician at Lilavati Hospital and Research Centre, Mumbai

Indian cuisine is known for its delicious taste and varied nature. Often, pickles, papad, namkeen and preserved products form an essential part of our everyday diet.

However, in terms of cancer prevention, this is not about how much we should give up on these products. The question is about the frequency of consumption and its proportion to the diet as a whole.

Why Salt And Preserved Foods Need A Closer Look?

One of the first factors that requires revision is salt consumption. Pickles and papad may be quite salty and even if we consume them from time to time or in small quantities.

High levels of salt in the diet have been linked to the higher risk of developing stomach cancer. Salt may irritate the stomach walls and promote the development of conditions which make the stomach more susceptible to other carcinogens. According to the World Health Organization, we should not consume more than 5 grams of salt a day.

It is not about the risk of consuming a small portion of homemade pickles with lunch. What really matters is the frequent and intensive consumption of salty and preserved foods, in combination with an unhealthy diet. Processed meat is another category to look out for. Sausages, salamis, bacons, and all types of meat products that are cured or preserved increase the risk of colon and rectal cancers.

Among Indians, consumption of processed meat products, such as some packaged meat preparations, may also be something to take into account. The inclusion of these foods in the diet is better minimized than made a constant feature of the diet.

Also read: Protein Is In Everything, But Is Every Source Actually Healthy? Experts Explain

When Everyday Snacks Become A Bigger Concern?

There are foods which may not be traditionally categorized as “unhealthy” but become unhealthy when consumed excessively—fried snacks, farsan, namkeen, sweets, sodas, highly processed packaged foods.

Frequent consumption can lead to an intake of excessive calories and result in gaining weight. Having too much body fat increases the risk of cancer itself.

Also read: Diabetes Diet: Build A Balanced Plate, Not Just Cut Carbs, Doctors Explain

What To Put On The Plate Instead?

Then, what to replace these foods with? Not expensive “superfoods”. More vegetables, fruits, pulses, beans and whole grains in the diet will protect you from cancer much better than eating these unhealthy foods. As per WHO, people older than 10 years old need at least 400 grams of fruits and vegetables on a daily basis.

It comes down to a simple point: cancer prevention is not based on fear of particular foods; it is based on making improvements in our dietary intake. We don’t need to sacrifice our food culture; we just need to add balance to it: less salty foods, less processed foods, more fiber-containing plant foods and proper servings.

Foods constitute one of many aspects of cancer prevention, in addition to abstaining from tobacco, alcohol moderation, maintaining a healthy body weight, physical activity and regular screenings.

It is not about making our traditional thali unpalatable. It is about making decisions that benefit us now and protect our future.

By Dr Nitin Bayas, Oncologist, MOC Cancer Care, Mumbai

Protein isn't just having a moment; it has increasingly become the focus of our diets. To address India's alarming metabolic health crisis, nutritionists and health experts continue to emphasise the importance of this macronutrient.

Not just health experts, packaged foods and beverage manufacturers, too, are riding this momentum by attempting to bridge the protein gap in Indian diets. Proudly boasting 'high-protein' labels, products like breads, coffee, cookies, chips, ice cream, and yoghurt are not an uncommon sight on supermarket shelves. But does adding protein to food and drink automatically make it healthy?

Amid ongoing National Nutrition Week, we decode the actual nutritional value of trendy protein-fortified foods with the help of leading experts.

The "20g" Protein Trap

The protein label trap on almost every packaged food may make us believe that it's a healthy option. But according to experts, it's a marketing strategy to lure eyeballs and make more consumers buy the product.

Dr. Pawan Rawal, Senior Director, Gastrosciences, Medanta Hospital, Gurugram, told HealthandMe, "Only more protein does not automatically make food healthy. Protein is part of it. We require protein, but we require other micronutrients and macronutrients as well, like carbs and fats. A protein product may contain 20 grams per 100 grams, but then it can be higher in sugar and sodium and fat, and calories. So, we have to judge the food as whole."

Judging a food product solely on the basis of one nutrient can also have adverse effects. An expert explains what happens when we blindly follow the "20 grams" trap and overload protein without judging other ingredients.

Ms Sonal Chandalia, Consultant - Clinical Nutrition, Jaslok Hospital, told us, "It is harmful if one blindly follows and consumes a product only on the basis of it being 20 gm protein as they tend to overlook how digestible it is, the type of sugars and fat in it and the sodium and potassium content of the product. This may in turn cause damage to the kidneys as it cannot handle excretion of such a high load of protein and other unhealthy ingredients."

Also read: Diabetes Diet: Build A Balanced Plate, Not Just Cut Carbs, Doctors Explain

More Protein ≠ Automatically Healthier

Experts disregard the myth that the more protein in a food product, the better it is. They say that ignoring the quantity of other ingredients will not fulfil our dietary goals.

Ms Sumaiya A., Clinical Nutritionist, Fortis Hospital, Kalyan, explained to us, "In the protein race, we may ignore fiber, vitamins, minerals and healthy fats which can affect digestion, heart health and overall nutrition."

They say it is also not about the quantity of the nutrient that lends it the level of the health quotient. It is also about the quality of the protein that decides how healthy food is.

Ms Chandalia said, "For example, most cheese and whole milk and red meat. It is not necessary that if the protein content is high as in these foods, it is healthier, as they contain a high amount of saturated fat which is avoidable for heart health."

What Else To Pay Attention To On The Nutrition Label?

This is where the fine print should be read carefully. Experts say consumers should look beyond the bold “20g protein” claim and examine the complete nutrition label. Sugar, sodium, saturated fat, fibre, calories, and the ingredient list can tell you far more about whether a product is healthy.

Dr. Rawal explained, "When we evaluate a protein-rich food, we have to look at the overall content list, look for amount of sugar it has, amount of sodium or salt, amount of saturated fats, total fiber content rather than only looking the amount of gram proteins per 100 gram of the product. We also have to look at how much the product is actually food versus additives and processing."

Also read: JD Vance Says Robert Kennedy Jr.’s Sauerkraut, Protein Advice Helped Him Lose Weight

Has Protein Become A Health Halo?

As the demand for protein grows, manufacturers are finding new ways to add the claim to foods that are usually associated with indulgence. From cookies and chips to ice cream, coffee and desserts, “high-protein” is no longer confined to protein powders and sports nutrition. Experts caution against allowing the claim to override the nature of the food itself.

Ms Chandalia warned, "Market is flooded with 'high-protein healthy foods.' These foods tend to be concentrated sources of protein like so-called protein bars, creatine-based protein supplements, soya-based foods, blends of plants and animal protein supplements. All these are touted as healthy with a virtue of being high protein foods."

She added, "None of these qualify as healthy unless the safety of the quantity and quality of protein is evaluated and total intake prescribed correctly. Infact, some may have hidden ingredients which are harmful or calorie-dense or consumed in extremely high quantity creating a load on the kidney."

Protein-Fortified vs Ultra-Processed

Experts also point out that protein-fortified products can be packed with protein isolates or concentrates alongside ingredients like sweeteners, flavourings, emulsifiers, and other additives. This doesn't mean every protein-fortified product is inherently unhealthy, but it does mean consumers need to consider the product as a whole.

Ms Sumaiya said, "Some are essentially ultra-processed foods with protein added. Some protein bars, cookies, cereals, shakes and flavored products can contain high sugar, unhealthy fats, and lots of additives."

Experts say that the presence of added protein should not become a distraction from how the food is made, what other ingredients it contains, and how frequently it is being consumed.

Ms Chandalia explained, " Certain high-protein foods may likely be ultra-processed foods and comprise concentrated sources of protein. The recent advent of high- protein milk products seemingly are processed to make them so. The processing of ultra-filtration etc. to improve the yield of protein may create this type of a product. The need to apply the refining process increases when high protein is desired."

Also read: The Longevity Plate: What Should We Eat Today To Stay Strong Tomorrow?

Not All Protein Is Equal

Even when two foods contain the same amount of protein, they aren't necessarily nutritionally interchangeable. Protein quality usually refers to factors like the amino acid profile and how efficiently the body can digest and utilise that protein.

Ms Chandalia explained, "Protein quality indicates the amino acid composition present in the food. It also refers to the bioavailability of the food, which is how well the protein is metabolised, absorbed, and digested by the body. For example, usually the quality of animal protein is considered superior to plant protein, as the former is more available to the body cells for its primary functions."

But experts stress that protein quality is only one factor. The food's fibre, vitamins, minerals, fats and overall nutritional profile also make a difference when deciding what belongs on your plate.

Dr. Rawal said, "If you talk about milk, egg, dal, soya, they have good proteins. But the profile of their proteins, the amino acids, the digestibility and the kind of accompanying nutrients differ. So, if you talk about eggs, which is a very high-quality protein, so this is taken alone and dal, etc., and any plant proteins, they have to be complemented with other sources."

Can Indians Get Enough Protein From Food?

For most healthy people, the question may not be whether they need another protein-fortified product, but whether their regular diet is providing enough protein in the first place. Indian diets already contain a wide range of protein-rich foods, including dal, rajma, chana, soy, milk, curd, paneer, eggs, fish, chicken, meat, nuts and seeds.

Dr Vimal J. Pahuja, Internal Medicine & Metabolic Physician, LH Hiranandani Hospital told us, "For most people, protein should primarily come from minimally processed foods such as dal, chana, rajma, milk, curd, paneer, eggs, fish, poultry, soy, tofu, nuts and seeds. Traditional Indian combinations such as dal-rice, roti-dal and idli-sambar also provide complementary amino acids."

Experts can help establish whether a reasonably balanced Indian diet can meet the protein requirements of an average healthy adult without relying on fortified packaged foods or supplements.

Dr Rawal added, "Most healthy adults can meet their protein requirements through a well-balanced diet. If a person is non-vegetarian then eggs, fish or chicken especially, white meat is quite beneficial as they are high-quality proteins."

Also read: Can Regular Consumption of Junk and Processed Food Affect Fertility?

The Most Overhyped Protein Products

There are a few overhyped high-protein foods that are actually unhealthy and unfit to be consumed every day. The experts also say that not every individual needs to start consuming protein supplements as they may already be getting enough from their diets.

Ms Chandalia explained, "The products that are hyped are protein bars and protein supplements. The population is sarcopenic (poor muscle mass) overall, and the need to get fitter by only building muscle is a narrative that has taken over the health arena. It is hyped as the protein bars can actually be made at home-level as laddoos instead and incorporated into the plan."

Explaining why these products are overhyped and should be avoided, Dr Rawal said, "The kind of protein cookies and protein bars are quite overhyped. These are usually prepared from ultra-processed foods. They contain sweeteners, fats and sodium and to make them tasty."

Another expert opined, calling out the same products. Ms Sumaiya said, "Protein cookies, bars can be overhyped as they are basically ultra-processed snacks marketed as healthy."

How To Read A Protein Product Label?

Dr. Pahuja recommended a consumer checklist Before buying high-protein foods. He said:

• Check protein per actual serving, not just per 100 g.
• Look at added sugar — especially in shakes, cereals and bars.
• Check sodium, particularly in savoury snacks and processed foods.
• Look at saturated fat and total calories.
• Check fibre, especially in snack products.
• Read the ingredient list and prefer simpler, recognisable ingredients.
• Ask: “Could I get similar protein from a less processed food?”

Dr. Pahuja said, "My simplest advice isturn the packet around. Protein does not cancel out an unhealthy food matrix. The goal is not to chase the highest protein number, but to consume adequate, good-quality protein within an overall balanced, minimally processed and metabolically healthy diet."