The unexpected breakfasts everyone should eat to 'live to 100' — not eggs

A leading longevity researcher who has spent decades studying the habits of the world’s longest-living people has revealed which breakfast choices could help you live longer. Dan Buettner, a National Geographic fellow, said the secret is neither eggs or bacon, which have lots of saturated fat, nor cereal, which can be high in sugar.

In a video shared on Instagram, he explained that a savoury breakfast was the key. He said: “It is beans and rice in some areas, avocado on toast, or it's a minestrone soup.” Mr Buettner pointed to evidence from the world’s Blue Zones, where people have the longest life expectancies.

These include Okinawa in Japan, Sardinia in Italy and Ikaria in Greece.

The expert recommended “starting the day right away with a fibre-rich, plant-slant breakfast that will fill up your stomach and fuel you into lunch”.

Traditional Japanese breakfasts include rice and miso soup, with a protein such as grilled fish and side dishes like pickled vegetables.

A breakfast spread in Ikaria, Greece, might include plant-based foods such as whole-grain rusks and olives.

Mr Buettner added: “In the world’s Blue Zones where people actually live to 100, breakfast is savory, simple, and fiber-rich.

“Think beans and rice, avocado toast, or even minestrone soup. Start your day with plants, not processed food, and fuel yourself the way centenarians do.”

Other longevity tips Mr Buettner has shared from his research include walking for at least 20 minutes every day.