If you want to live well into your 90s and beyond, you might need a ticket to paradise — and a plate of the “three sisters.”
The lush, sun-soaked peninsula of Nicoya in Costa Rica is a “blue zone” — one of the five areas of the world that longevity expert Dan Buettner identified as having residents who routinely live to be over 100.
And the secret to their nonagenarian and centenarian status has to do with more than just their warm weather and laid-back lifestyle — it’s also their diet.
Nicoya’s longest-living residents have historically eaten a light, early dinner and leaned on a diet broken down into 26% whole grains, 24% dairy, 14% vegetables, 11% added sugars, 9% fruits, 7% legumes, 5% meat, fish and poultry, and a minimal amount of eggs and added fats, according to Blue Zones.
And a staple of this traditional Mesoamerican diet are three pretty basic foods.
“Without a doubt one of the reasons people in Nicoya are living a long time is because they are eating this diet of beans, squash and corn,” Buettner said in “Live to 100” on Netflix. “They call it the three sisters.”
Corn is a nutritious food that is high in dietary fiber, particularly insoluble fiber, which aids digestion. It also provides essential nutrients like vitamin B, vitamin C, magnesium and potassium, while yellow corn has antioxidants that are beneficial for eye health.
When Nicoyans use it, they often make it into tortillas by soaking the kernels in wood ash.
“The traditional processing of corn boosts the nutritional value,” Buettner added.
Beans, meanwhile, are an excellent source of plant-based protein and they’re packed with micronutrients. They’re also high in fiber and naturally low in fat, making them good for weight management, heart health and regulating blood sugar levels.
A 2004 study of participants aged 70 and over across various ethnicities found that for every 20-gram increase in daily legume consumption, there was a 7% to 8% decrease in mortality risk.
“A cup of beans per day as associated with four extra years of life expectancy. Name me another supplement that offers you more?” Buettner said on Instagram.
Finally, squash is a true superfood. It’s rich in antioxidants like beta-carotene, lutein and zeaxanthin, which help protect cells from oxidative damage, reduce inflammation and lower the risk of age-related eye problems.
It also has anti-inflammatory properties that can help reduce chronic inflammation in the body, and the combination of fiber and low glycemic load in squash helps regulate blood sugar and prevent spikes.
Plus, it’s low in calories and fat and high in fiber.
“Those three staples, plus papayas, yams, bananas and peach palms (a small Central American oval fruit high in vitamins A and C), are what fuel the region’s elders over the century,” Buettner said.
As an added benefit, these “three sisters” are relatively budget-friendly — even in North America.
“[Nicoyans] are spending a fraction of what we do on meat and dairy, and they are getting all the protein they need,” Buettner added in the Netflix docuseries.
“It just goes to show you do not need to be wealthy to eat healthy.”
Aside from their diet, Buettner believes some of the centenarians’ secrets to longevity include maintaining strong social connections, taking in plenty of sun, and working hard at physical chores — but also knowing when to relax.
A cornerstone of their philosophy is having a “plan de vida,” or reason to live, which keeps these residents feeling positive and full of purpose well into their older years.
