‘Super foods’ should be eaten every day to prolong life

Blue Zones are geographic areas where people have low rates of chronic disease and exceptionally high life expectancy, with the highest number of centenarians on the planet. The 5 Green Zones include Ikaria in Greece; Barbagia, Sardinia in Italy; Okinawa in Japan; Nicoya in Costa Rica; and Loma Linda in the US. Although there are many influencing factors, a plant-based diet and saying no to processed foods are recognized as key factors.

Dan Buettner, founder of Blue Zones LLC, shared on his personal website: “Everything starts with food choices. Most Blue Zones residents I know have easy access to local fruits and vegetables, most of which are pesticide-free and organically grown.”

He emphasized that they not only eat nutritious food but also have age-old recipes to make healthy ingredients delicious. “If you don’t like what you’re eating, you won’t be able to sustain it long term,” Dan says.

Beans – “Foundation” of people living over 100 years old

After analyzing more than 150 studies of Blue Zones diets over the past century, Dan Buettner has drawn an important commonality: Legumes are the foundation of their diets.

In Nicoya (Costa Rica), black beans appear in most meals; Throughout the Mediterranean, lentils, chickpeas and white beans are popular choices; In Okinawa (Japan), soybeans are an essential food.

“On average, long-lived populations in the Blue Zones eat at least four times as many beans as we do,” Dan explains. A study conducted in 5 countries sponsored by the World Health Organization (WHO) showed that: Eating just 20 grams of beans per day, a person’s risk of dying in any given year will decrease by about 8%.

Why are beans nutritious?

According to analysis by experts, a typical bean contains 21% protein and 77% complex carbohydrates. Unlike refined carbohydrates that cause sudden increases in blood sugar, beans provide a slow and sustained release of energy. They are also very low in fat and high in fiber.

Dan Buettner claims beans are cheap, easy to prepare, have a variety of textures, and contain more nutrients per gram than any other food.

Because beans make you feel full longer, they tend to help you eliminate less healthy foods from your diet. In addition, the high fiber content in beans also helps beneficial bacteria (probiotics) grow strongly in the intestinal tract.

How to add beans to your daily menu

To reach your goal of at least half a bowl of beans a day, experts offer some practical advice:

• Diversify: Always stock your kitchen cupboards with a variety of beans (dried or canned).

• Texture variation: Use pureed beans to thicken the soup, making the dish both rich and rich in protein.

• Add to salad: Sprinkle with cooked beans to make the salad more nutritious and firmer.

• Spices are the soul: Use your favorite sauces and spices to make bean dishes attractive and suitable for your family’s taste.

• Smart choices when eating out: Prioritize restaurants that serve bean dishes (like pinto beans or black beans in Mexican cuisine).