At this point, it’s no secret that breakfast is a crucial meal. “By eating breakfast within an hour of waking up, you’re kick-starting your metabolism, supplying essential glucose to the brain to get your day going, giving you the energy you need to focus at work or school,” says Rebecca Jaspan, MPH, RD, CEDS, CDCES.
Breakfast is also an important opportunity to start your day on a nutritious foot. “Skipping this meal can make it that much harder to get all of your fiber, vitamins, minerals, protein, etc. needs for the day,” adds Alexis Law, registered dietitian with Top Nutrition Coaching. Plus, a nourishing breakfast can help curb cravings and decrease the likelihood of overeating later in the day, supporting overall health and weight management.
- Dan Buettner, National Geographic Explorer, multiple New York Times Bestselling author, producer of Emmy Award Winning Netflix Docuseries Live to 100: Secrets of the Blue Zones, and founder of Blue Zones and Blue Zones Kitchen
- Rebecca Jaspan, MPH, RD, CEDS, CDCES, registered dietitian and owner of Rebecca Jaspan Nutrition
- Alexis Law, registered dietitian with Top Nutrition Coaching
But did you know that eating breakfast may also encourage greater longevity?
“Many studies show an association between skipping breakfast and an increased risk of chronic disease, including type 2 diabetes, cardiovascular disease, and osteoporosis,” explains Jaspan. Forgoing this meal is also associated with greater risk for a handful of cancers. These diagnoses, or complications related to them, are among the leading causes of death in America. So when trying to earn your way into the centenarian club (those who live to 100 years of age or older), lifestyle choices to prevent these diagnoses are paramount.
“Further, one study also examined the relationship between breakfast consumption and cognitive performance, noting a causal relationship between skipping breakfast and a reduction in cognitive performance,” adds Jaspan. This is another important element to consider given that we don’t only want to live longer, but still have our wits about us at these ripe old ages.
Here, we’ll explore some of the breakfast foods centenarians tend to reach for—or foods that fit within the parameters of how they generally eat—so that you can reap the longevity-boosting benefits of this important meal.
8 Foods Centenarians Always Eat for Breakfast
When it comes to the breakfast of a centenarian, there are some similarities between all of the blue zones (or areas with high concentrations of centenarians worldwide). “Breakfast is always high-fiber, which supports the gut and ultimately reduces inflammation. Centenarians usually eat simple, whole foods for breakfast, which provide sustained energy, prevent blood sugar spikes, and are free from processed ingredients,” says Dan Buettner, producer of Emmy Award Winning Netflix Docuseries Live to 100: Secrets of the Blue Zones, and founder of Blue Zones and Blue Zones Kitchen.
Buettner also adds that centenarians often eat largely whole food, plant-based diets. “About 90 percent of the diet is whole grains, garden vegetables, tubers, and beans,” Buettner mentions. Taking this information into account, we’ve compiled a list of eight breakfast foods that you might find on the table of a blue zoner, or fit within their eating style.
Oatmeal
In one of the only American blue zones, oatmeal is often on the menu for breakfast. “In Loma Linda, California it’s usually oatmeal,” Buettner shares of the go-to breakfast choice. And it’s no wonder, given all the impressive nutrition this whole grain meal contains, including protein, fiber, manganese, phosphorus, magnesium, copper, iron, zinc, and B vitamins like thiamin and pantothenic acid. These nutrients combine to support gut, heart, immune, and metabolic health—all beneficial in the pursuit of a longer life. “Plus, oatmeal’s high fiber content can help reduce the risk of colon cancer,” Law adds, only further illustrating how it can promote longevity.
Tofu Scramble
While you won’t necessarily walk into a centenarian’s home and find a tofu scramble on the breakfast table, this flavorful dish meets all the criteria for how this illustrious group normally eats. It’s plant-based, loaded with legumes (thanks to the tofu it contains), and can be packed to the brim with veggie mix-ins like spinach, tomatoes, mushrooms, peppers, or anything else you have at home. “A daily cup of beans are the cornerstone of every longevity diet in the world,” Buettner adds. Tofu—though a processed form of soybeans—can help you meet this daily goal. Plus, this soy product is rich in soy isoflavones, . And according to a 2017 study, breast cancer survivors who ate high amounts of soy isoflavones had a 21 percent lower risk of mortality.
Loaded Toast
“In Sardinia and Ikaria (two well known blue zones), [breakfast] is usually bread, honey and/or a small piece of cheese,” says Buettner. However, this notion can be applied to the common American breakfast of loaded toasts, where the creative options for this nourishing breakfast are nearly endless. You can take the savory route with toppings like avocado, smoked salmon, a smear of probiotic cottage cheese, or jammy eggs; or the sweet one with nut butters, fruit, yogurt, or cinnamon. All of these ingredients are packed with nutrients to decrease inflammation and keep chronic illness at bay. And for even more pronounced benefits, opt for a nutritious bread choice like whole grain or sourdough. “Whole grain toast is high in fiber which can help keep blood sugars from spiking while also aiding in diabetes prevention,” Law adds.
Chia Pudding
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Though a bit new-age for many current centenarian club members, chia pudding delivers all the nutrition needed to promote a long, healthy life. As a bonafide superfood, chia seeds are packed with fiber, protein, and heart-healthy omega-3 fatty acids to encourage satiety, stable energy levels, and inflammation reduction in the morning, while also boasting notable amounts of micronutrients like calcium, iron, magnesium, phosphorus, zinc, thiamin, and niacin to further support heart, bone, immune, and metabolic health. In fact, these magical seeds have been linked to prevention of several chronic diseases, as well as increased bone mineral density—all critical factors for longevity. Plus, this breakfast can be prepped the night or weekend before for busy mornings. “Breakfast doesn’t need to be complicated,” Jaspan encourages.
Huevos Rancheros
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Oftentimes, centenarians actually start the day with a savory meal. “People in blue zones usually eat a savory breakfast—in the Nicoya Peninsula in Costa Rica, it is usually beans, rice and corn tortillas,” Buettner explains. And although Mexican in origin, huevos rancheros is a common dish stateside that contains many of the same ingredients, and then some. Though the eggs in a typical rancheros disqualifies the recipe from being plant-based, these protein-rich favorites can still encourage longevity. “Eggs are a lean protein with many vitamins and minerals, including vitamin B12, deficiency of which is linked to cognitive impairment,” Law explains—a key consideration given that a strong memory and keen sense of awareness are paramount to aging gracefully.
Yogurt, Granola, and Fruit
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Though more of a classic American breakfast dish, the components of a yogurt, granola, and fruit bowl can still promote graceful aging. “Fruits like blueberries are high in antioxidants, which can help promote heart health while also fighting against cancer and reducing DNA damage, encouraging healthy aging,” says Law. “Granola and fruits are high fiber foods also essential for a healthy gut microbiome,” Jaspan adds. And interestingly, centenarians have been found to have incredible gut microbiome health, likely a key facet to their impressive longevity. Plus, it’s just an added bonus that the protein in yogurt promotes energy levels, muscle retention, and bone health.
Miso Soup and Vegetables
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If you love a warm, savory breakfast full of umami, then you might enjoy what centenarians serve for breakfast in Japan. “In Okinawa, Japan, breakfast is a miso soup with root vegetables,” says Buettner. Aside from the longevity-promoting fiber, probiotics, and array of micronutrients this comforting breakfast provides, miso paste is particularly linked to living longer. This is illustrated in a 2020 study published in The BMJ where participants who consumed fermented soy products, like miso paste, had lower risk of all-cause and cause-specific mortality.
Breakfast Bowl
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And our final breakfast dish that can encourage gentle, vibrant aging is the humble breakfast bowl! This can be a savory pursuit of cooked quinoa topped with a sunny side up egg, avocado, roasted vegetables, beans, salsa, roasted potatoes, or any other nutrient-rich toppings you love. However, it can also be sweet, with a quinoa or oat base loaded up with fruit, nuts, seeds, granola, and nut butters. “Nut butters like peanut or almond butter are high in magnesium, which can help prevent osteoporosis,” Law explains. And interestingly, a 2016 study found nut consumption to be tied with lower risk of all-cause, heart disease-related, and cancer-related mortality. Plus, regardless of whether it’s sweet or savory, you’re bound to obtain a healthy amount of fiber, protein, healthy fats, plant compounds, vitamins, and minerals from a breakfast bowl—all nutrients that encourage longevity.
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