Want to Live to 100? Eat More Beans!

many of the longest-living populations in the worldly concern are lovers of legumes ( more normally known as beans ). The people of Okinawa, Japan, who have the highest percentage of centenarians on earth, eat a diet rich in soybean-based products like bean curd .Want to live to be 100? The secret to longevity may be found in a humble bowl of beans. Campodimele, Italy, a hilltop village south of Rome, has indeed many centenarians that it ’ sulfur known in Europe as the “ Village of Longevity. ” Daily, its citizens enjoy a diet full of beans like lentils, chickpeas, and white beans .

How to live to 100

A few years ago, scientists identified five groups of durable aged people ( aged 70 and older ) – japanese in Japan, Swedes in Sweden, Anglo-Celtic people in Australia, and Greeks in both Greece and Australia – and observed them for the next seven years, tracking their health condition and food choices among nine unlike categories : vegetables, legumes, fruits, nuts, cereals, dairy products, kernel, fish, and monounsaturated fats. A sum of 785 aged people were followed .Eating Beans May Help You Live To 100 The researchers found that legumes were the most crucial dietary forecaster of survival among the aged, “ careless of their ethnicity, ” they wrote. * For every 20-gram increase in day by day legume intake ( 20 grams is about three-quarters of an snow leopard ), “ there is a 7 to 8 % reduction in deathrate gamble proportion. ”

You ’ vitamin d be distressed to find a more perfect food than beans. They are an excellent reference of protein, vitamins, minerals, and building complex carbohydrates. They ’ ra very humble in fat and about sodium-free. Plus, they ’ ra fill. And fiber ? even the lowest-fiber attic puts most other foods to shame. A cup of high-fiber beans, like pinto or bootleg beans, tallies up 16 grams of fiber.You ’ d have to eat about eight slices of wheaten bread to get the like sum of character. And it ’ s primarily cholesterol-reducing soluble roughage, which makes beans an excellent heart-healthy alternative to meat.

attic prep these days has gotten so a lot easier, thanks to the fix handiness of cans of already-cooked beans, and you can find many “ no salt added ” varieties, which is actually fantastic for keeping blood pressure under see. If all you can find is salted varieties, get rid of some of the salt by rinsing the beans through a colander .

Here are some simple tips for how to get more beans into your life (and how to live to 100):

  • Toss a handful of beans into your salads (try the rich, buttery flavor of cannelini beans)
  • Stir beans into your pasta sauces or soups. Make an easy, sensational bean soup by combining canned white beans, any vegetables you already have, low-sodium chicken stock, and chopped fresh Italian parsley. Season with no-salt-added Italian blend seasonings and 1 tablespoon of low-sodium soy sauce. Bring to a boil and simmer for about 15 minutes.
  • Fold beans, like black and pinto beans, into corn tortillas with salsa, shredded nonfat jalapeno cheese, and shredded lettuce.
  • Puree beans for dips. For a zesty Mexican-style dip, combine pinto beans, chopped red onion, fresh cilantro leaves, and lime juice in a food processor and blend. Whip up your own delicious and inexpensive hummus dip in a processor with just five ingredients: two garlics, one can of no-salt-added garbanzo beans, three-quarter teaspoon sesame oil, two tablespoons plain nonfat yogurt, and two tablespoons fresh lemon juice.

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Source:

* Asia Pacific Journal of Clinical Nutrition, 2004 ; 13 ( S ) : S126.

informant : https://nutritionline.net
Category : Healthy