Food is important for a long and healthy life. A new study shows which foods are best for living to 100.
study Posted in traffic movement It examined participants who ate a typical Western diet, that is, high in red meat, processed foods, refined grains, and sugar, and ate a healthy diet consisting mainly of legumes, vegetables, fruits, and whole grains. After a follow-up of 18 years, the researchers found that people who followed the second diet experienced a 17% reduction in their overall risk of death and a 28% reduction in their risk of dying from cardiovascular disease.
The study also found that people following the Western diet had a 21% increase in overall mortality, as well as a 22% increase in deaths from cardiovascular disease. So, if diet plays a major role in our lives, what are the benefits of diet? The best foods to eat? According to science, beans are one of the best foods you can eat to live up to 100 years old.
the study
Researchers studied the blue zones of the world, the regions with the largest number of centenarians (people who reach 100 years of age), and found many similarities between the regions in terms of diet and lifestyle, one of which is legume consumption.
The academics took these findings and created what is known as blue zone system As a way to help people live longer, healthier lives.
according to American Journal of Lifestyle MedicineBut there are several commonalities between these areas, namely, a healthy diet and, above all, herbal Active lifestyle and moderate alcohol consumption.
Blue Zone Diet researchers found that people in these areas who lived the longest ate about a A full cup of beans Daily. Why are beans so important?
On the other hand, beans are rich in protein and vegetable fiber and contain almost no fat. on me 1 cup of black beans It contains 15g of protein, 15g of fiber and less than a gram of sugar and fat.
Adequate fiber intake is associated with a longer, healthier life, according to the American Gerontological Society has been found to reduce risk depressionAnd the HypertensionAnd the diabetic and even dementia.
Beans also contain powerful antioxidants called Polyphenols Active Complex for Healthy Aging; In addition, according to reconsidering The International Journal of Molecular Sciences Polyphenols are found in many types of beans, such as black beans and pinto beans, and have been shown to contain Anti-inflammatory propertiesAnd the AntidiabeticAnd the Fighting obesity e the heart.
How to include beans in your diet
Given the importance The benefits of beans It is essential to incorporate them into your diet to get more protein, fiber and antioxidants that will help you live longer.
If you like savory breakfasts, you can try them in a vegan black bean omelet or for lunch. Another idea is to use beans as a side dish with vegetables, such as spinach.
