Introduction
The Most Common Food Eaten By The Healthiest People In The World — Eat This Not That is a comprehensive guide to eating healthy and nutritious foods. It provides information on the most common foods eaten by the healthiest people in the world, as well as tips on how to make healthier food choices. This guide will help you make informed decisions about the food you eat, so you can enjoy a healthier lifestyle. With this guide, you can learn about the benefits of eating a variety of foods, as well as the importance of portion control and mindful eating. You will also find helpful advice on how to make healthier food choices, such as avoiding processed foods and opting for fresh, whole foods. With this guide, you can make healthier food choices and enjoy a healthier lifestyle.
The Most Common Food Eaten By The Healthiest People In The World — Eat This Not That
When it comes to eating healthy, it’s important to know what the healthiest people in the world are eating. Eating the same foods as the healthiest people in the world can help you stay healthy and fit. Here are some of the most common foods eaten by the healthiest people in the world.
Fruits and Vegetables
Fruits and vegetables are a staple in the diets of the healthiest people in the world. Eating a variety of fruits and vegetables is important for getting the vitamins and minerals your body needs. Fruits and vegetables are also high in fiber, which helps keep you full and can help with weight management. Try to eat a variety of colors of fruits and vegetables to get the most nutrients.
Whole Grains
Whole grains are an important part of a healthy diet. Whole grains are high in fiber and provide essential vitamins and minerals. Eating whole grains can help reduce the risk of heart disease, diabetes, and some types of cancer. Examples of whole grains include oats, quinoa, brown rice, and barley.
Lean Proteins
Lean proteins are an important part of a healthy diet. Lean proteins are high in essential amino acids and can help build and maintain muscle. Examples of lean proteins include fish, chicken, turkey, and beans. Eating lean proteins can also help with weight management.
Healthy Fats
Healthy fats are an important part of a healthy diet. Healthy fats can help reduce inflammation and provide essential fatty acids. Examples of healthy fats include olive oil, avocados, nuts, and seeds. Eating healthy fats can also help with weight management.
Water
Water is essential for good health. Drinking plenty of water can help keep your body hydrated and can help with weight management. Try to drink at least 8 glasses of water a day.
Eating the same foods as the healthiest people in the world can help you stay healthy and fit. Eating a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats can help you get the nutrients your body needs. Drinking plenty of water is also important for good health. Try to incorporate these foods into your diet to stay healthy and fit.
In a recent special edition, National Geographic did a deep-dive into the Blue Zones. The Blue Zones include five different communities across the globe that are known for having the highest concentration of residents living to be over 100. These zones, researched in-depth by author Dan Buettner, include Ikaria in Greece, Okinawa in Japan, Sardinia in Italy, Loma Linda in California, and the Nicoya Peninsula in Costa Rica.
What’s particularly interesting about Buettner’s research is the breakdown of different diets consumed in each region. While there isn’t one specific type of diet each Blue Zone follows (they eat a variety of fiber-rich foods, vegetables, fruits, dairy, and a small amount of meat, and fish), it was easy to determine a few general themes in the types of diets these people follow. Specifically, the more common foods that are consumed.
It was clear that a majority of Blue Zone residents commonly eat a combination of healthy starches. These starches include whole grains, legumes, and potatoes. Vegetables came in a close second for each zone, along with fruit—all foods that are high in fiber and rich in plant-based nutrients.
Carbs…really?
First, it’s important to note the types of carbs that are being consumed by these communities. Whole grains like oats, barley, and brown rice are commonly consumed. Bread products typically have whole grains and most of the time are made from scratch. This includes loaves of sourdough, tortillas, flatbreads, and even pasta.
Sweet potatoes are a staple for the community in Okinawa. Legumes—such as beans, chickpeas, and lentils—are also considered staples for many of the other communities. In Loma Linda, legumes and soy products are more commonly consumed, along with vegetables, while the percentage of grains in their diet is much smaller.
In a dieting world where eating ultra-low-carb is met with such high praise, these communities are welcoming healthy starches with open arms—and living the longest.
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High-fiber diets linked with longevity
While the longevity of these communities is linked to all kinds of other factors (genetics, exercise, community outreach, and more), research continues to prove the link between eating a high-fiber diet and living a long life.
One study published in JAMA Internal Medicine found that diets rich in dietary fiber can reduce the risk of death from cardiovascular, respiratory, and infectious diseases.
Another meta-analysis of 17 studies from the American Journal of Epidemiology found that, for every 10 grams of fiber consumed, it cut the mortality risk for almost one million participants by 10%.
Lastly, a 2019 study in The Lancet concluded that diets high in fiber (consuming between 25 and 29 grams of fiber a day) reduced the risk of coronary heart disease, stroke, type 2 diabetes, colorectal cancer, and also helped with significantly lowering total cholesterol, blood pressure, and even bodyweight.
The 2020-2025 Dietary Guidelines for Americans says more than 90% of women and 97% of men do not get their recommended intake of fiber a day and should consume more whole grains, fruits, and vegetables to reach their goals. The USDA recommends adults up to the age of 50 to consume 25 grams of fiber for women and 38 grams for men. Adults over 50 should consume between 21 and 30 grams.
You can also get a boost of healthy fiber (and starches) in your diet by incorporating these 43 Best High-Fiber Foods For a Healthy Diet into your routine.