A new study published in the journal Circulation People who ate a Western diet rich in processed meat, refined sugars, and fatty red meat had a 21% increased risk of death and a 22% increased risk of cardiovascular disease compared to people who ate a healthy diet that included legumes, whole grains, fish and vegetables, according to a report. Times of India”.
The link between diet and longevity
Experts and researchers have been searching for the fact that what you eat can be the deciding factor when it comes to our overall health. In the new study, experts examined blue areas that have a long lifespan compared to average lifespans in the rest of the world. Then it turned out that there was one food group that they all consumed. Which could be the secret behind their longevity, were the legumes.
Foods that the residents of the Blue Zone depend on
What is the blue zone diet?
They are vegetarian diets, where 95% of the daily food intake comes from vegetables, fruits, grains and legumes, and people in these areas usually avoid meat, dairy products, sugary foods and drinks, and processed foods.
vegetables and fruits
How can legumes boost longevity?
After multiple studies, a blue zone diet was developed, which claims to help people live longer, eating a full cup of legumes a day, which are rich in protein and fiber and low in sugar and fat.
Protein helps maintain weight and build muscle, and fiber helps keep you fuller for longer, lowering the risk of high blood pressure, dementia, diabetes and depression.
Benefits of healthy eating
Legumes also contain powerful antioxidants called polyphenols, which researchers have found can help delay aging.
Benefits of plant foods
Here are the three best types of legumes:
dark red kidney beans
Full of protein, fiber and iron, a study found that eating dark red beans with rice can help keep your blood sugar level stable.
The benefits of legumes
chickpeas
Eating cooked chickpeas or adding it to salads and eating it as a snack, as it helps reduce the risk of heart disease and cancer, and it also helps in maintaining blood sugar levels and a healthy weight.
black beans
Commonly used in South and Central America, black beans are also good at maintaining blood sugar levels.