Longevity expert Dan Buettner has highlighted an often underrated superfood we should be consuming daily to extend our lives. He revealed that he is inspired by the diet of people living in the so-called “blue zones”. , based on the results of studies, he advises people to eat at least half a cup of cooked legumes a day.
- Expert Dan Buettner identifies legumes as a key ingredient that extends life.
- They are consumed daily by residents of blue zones around the world.
- Legumes are cheap, low in fat, rich in fiber and highly nutritious.
Blue zones are areas of the world where residents have a lower incidence of chronic diseases and a higher average life expectancy. Many researches have proven that there are more centenarians living there than anywhere else.
A number of factors contribute to this unusual phenomenon, with diet considered one of the most important. “It starts with the choice of food. Most blue zone residents have easy access to local fruits and vegetables, which are usually grown organically and without pesticides,” explained Buettner, founder of Blue Zones, an organization that has been researching blue zones for several years.
Blue zones also include the Italian island of Sardinia. (illustrative photo)
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Buettner emphasized that the majority of residents included nutritious foods in their diet that are not typically found in fast food establishments.. “These are recipes handed down from generation to generation that taste very good,” he added.
Based on the research, the expert shared his recommendations on what is ideal to consume and what to avoid. He stated that legumes are also a great food, which he described as the cornerstone of the diet of people living in blue zones around the world.. “Black beans are widely consumed in Costa Rica’s Nicoya, lentils, chickpeas and white beans are popular in the Mediterranean, and soybeans are the staple in the Japanese city of Okinawa. We know that these people eat, on average, up to four times more legumes than we do,” noted Buettner.
According to experts, legumes can extend your life. (illustrative photo)
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Legumes typically contain around 21 percent protein and up to 77 percent complex carbohydrates, which provide a gradual and steady release of energy, unlike the sudden spike from refined sugars.. “They’re also cheap, low-fat and high in fiber. They have a variety of textures and contain more nutrients per gram than any other food on Earth,” the expert concluded, recommending that you include at least half a cup of legumes in your daily diet.
If you have a problem with legumes, Buettner offers a few tips that will make eating them less of an obstacle:
- Find ways to make legumes that you and your family will enjoy.
- Make sure you have a variety of pulses to prepare (can be dried or canned).
- Use blended legumes as a thickener in creamy soups.
- Add cooked legumes to salads to make them more filling.
- Keep a supply of seasonings in your pantry that will improve the taste of legume dishes.
- When going out for dinner, consider a Mexican restaurant that often offers legumes in their dishes.
