Introduction
Welcome to the #1 Diet Secret from the Longest Living People in the World – Eat This Not That. This diet secret is based on the traditional diets of the world’s longest living people, and it is designed to help you live a longer, healthier life. This diet focuses on eating whole, unprocessed foods that are high in nutrients and low in calories. It also emphasizes eating in moderation and avoiding processed foods, sugar, and unhealthy fats. By following this diet, you can improve your overall health and well-being, while also reducing your risk of chronic diseases. So, let’s get started and learn more about the #1 Diet Secret from the Longest Living People in the World – Eat This Not That.
The #1 Diet Secret From The Longest Living People In The World — Eat This Not That
The secret to a long and healthy life is no secret at all. It’s all about what you eat. The longest living people in the world have a diet that is rich in whole, unprocessed foods, and low in sugar and unhealthy fats. Here’s what you should be eating, and what you should avoid.
Eat This
- Fruits and vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that help protect your body from disease. Aim for at least five servings a day.
- Whole grains: Whole grains are a great source of fiber, which helps keep you full and can help lower cholesterol. Choose whole grain breads, pastas, and cereals.
- Lean proteins: Lean proteins like fish, chicken, and beans are a great source of protein and can help keep you feeling full. Aim for two to three servings a day.
- Healthy fats: Healthy fats like olive oil, nuts, and avocados are a great source of essential fatty acids and can help keep you feeling full. Aim for two to three servings a day.
Not That
- Processed foods: Processed foods are high in sugar, sodium, and unhealthy fats, and can lead to weight gain and other health problems. Avoid processed foods as much as possible.
- Refined grains: Refined grains like white bread and white rice are stripped of their fiber and other nutrients. Choose whole grains instead.
- Sugary drinks: Sugary drinks like soda and juice are high in calories and can lead to weight gain. Choose water or unsweetened tea instead.
- Unhealthy fats: Unhealthy fats like trans fats and saturated fats can increase your risk of heart disease. Avoid fried foods and processed meats as much as possible.
By following the diet of the longest living people in the world, you can increase your chances of living a long and healthy life. Eat whole, unprocessed foods, and avoid processed foods, refined grains, sugary drinks, and unhealthy fats.
It’s no secret that more and more people in the United States are developing serious illnesses like heart disease and cancer every year. And while daily diet isn’t the only part of this equation, it’s a major component in why so many Americans are hurting.
Meanwhile, in some other parts of the world, people are getting sick at much smaller rates. In fact, the Blue Zones, which are five regions of the world with the highest concentrations of centenarians, are continually being researched for this very reason.
Researchers have looked into the daily habits and practices of these regions to learn how other parts of the world can apply these principles to their own lives in order to hopefully increase their lifespan and quality of life. One of the best diet secrets they’ve learned from these longest-living people in the world is that eating a largely plant-based diet, which is what the Blue Zone researchers refer to as “the Plant Slant,” can help your overall health significantly.
The Plant-Slant is a term used to describe how all five regions of the Blue Zones eat on a daily basis. These areas of the world feast mostly on whole grains, legumes, vegetables, and fruit, and on occasion, meat and fish.
Learn more about this characteristic of Blue Zone eating, and for more healthy aging tips, check out 6 Breakfasts Enjoyed by the Longest Living People in the World.
What is the Plant Slant?
According to Blue Zone researchers, the Plant Slant guideline is about eating a diet that is about 95% full of plants or plant-based products. All of the Blue Zones (except the Adventist community of Loma Linda) eat meat for special occasions or celebratory events, and according to the American Journal of Lifestyle Medicine, the meat portions are much smaller than what is typically served—around 3 to 4 ounces per serving.
Americans are often taught that animal products are needed protein. However, the main sources of protein for the world’s longest-living people include legumes, grains, vegetables, and soy products. For example, in Nicoya, this looks like daily servings of black beans. In Ikaria, it’s chickpeas and black-eyed peas. And in Okinawa, it’s tofu and sweet potatoes.
Blue Zone researchers also emphasize the importance of choosing the right oil and fat for cooking. Olive oil and other plant-based oils are popular among the Blue Zone regions, which is why researchers suggest avoiding animal fats when possible.
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Following this eating pattern in your own life
This research doesn’t necessarily mean that you should switch to a plant-based diet right away, and talking with your doctor before making any drastic dietary changes is important. With that being said, there are still valuable lessons we can glean from the longest-living people in the world.
For example, being pickier with the types of meat and how much of it you consume on a regular basis can help lower your risk of serious illness. According to a recent report found in JAMA Internal Medicine, higher intakes of processed meats (sausage, bacon, deli meat) and red meat were associated with an increased risk of cardiovascular disease and all-cause mortality among adults.
By limiting your meat consumption and increasing your intake of plant-based products, you may increase your overall health as you age. But again, check with a doctor or dietitian before making these changes!
For more tips from the Blue Zones, here are the 9 Best Snacks Eaten by the Longest Living People in the World.