Beans, beans, the magical … longevity food? True, these tiny, unassuming morsels are filling and nutritious, and as a basis of a plant-based diet, good for the planet as well. But how could the family of legumes — which includes beans, peas, lentils and chickpeas — help us live longer?.....Read Full Article>>

“In every blue zone I have visited, beans and other legumes were — and still are — a major component of the daily diet,” said author and entrepreneur Dan Buettner, who has spent decades reporting on “blue zones,” unique communities around the globe where people live long and heathy lives, up to and past 100 years.

Residents of these areas share a common environment and lifestyle — including a plant-based diet — that scientists believe contribute to their longevity.

Blue zones have been discovered in Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; Loma Linda, California; and the Italian island of Sardinia, just off the coast of Italy.

In Sardinia, where one of the first groups of centenarians was studied, garbanzo and fava are the legumes of choice, Buettner said.

Also known as chickpeas, garbanzos are the prime ingredients of a minestrone that is usually eaten at more than one meal, allowing the residents of Sardinia to get the benefits of beans at least twice a day.

The recipe was given to Buettner by one of the three brothers and six sisters of the Melis family of Perdasdefogu, Sardinia, which he said is the “longest living family in the world.”

“There are nine siblings whose collective age was 851 years,” Buettner said. “Every day of their life they had the exact same minestrone with sourdough bread and a small three-ounce glass of red wine.”

Why beans?All members of the legume family are full of nutrients, including copper, iron, magnesium, potassium, folic acid, zinc, lysine, which is an essential amino acid, and lots of protein and fiber.

“Fiber rewards you with a healthy gut microbe and lower inflammation and better immune function, said Buettner, noting that “only 5% to 10% of Americans get the fiber they need.”

Each type of bean has a different nutritional profile, so eating a variety of beans may be best, Buettner said. Aduki, or the red mung bean, has more fiber than many other varieties, while fava beans are packed with the antioxidant lutein.

Black and dark red kidney beans are full of potassium and chickpeas have lots of magnesium.

“Beans are also packed with plant protein, which is healthier because it has more nutrients with fewer calories than animal protein,” he added.

In fact, Buettner said, pair beans with whole grains and you have all of the amino acids that make up a nutritionally whole protein — similar to what is found in meat.

In Nicoya, Costa Rica, for example, people might begin their day with Gallo Pinto, the country’s national dish, Buettner said.

“It’s a combination of beans cooked down to a gravy, seasoned with onion, green pepper, and some aromatics like basil or thyme and maybe garlic,” he said.

“Then they mix in yesterday’s white rice. That’s interesting because by cooling overnight the rice undergoes metamorphosis,” Buettner said.

“The starch in the rice becomes resistant, which means the body absorbs it more slowly, so your blood sugar doesn’t spike as high.”

And while the purple potato is historically credited as the primary longevity staple for the people of Okinawa, Japan, the second most prominent food in their diet is soybeans, Buettner said.

“The Okinawans are eating tofu, often with every meal, so it’s like their bread,” he said. “Usually, a breakfast will be really chunky miso soup with chunks of tofu — but they don’t cut the tofu into cubes like we do, they break it so it can better absorb flavors.”

Good for the body and the walletStudies point to the health benefits of beans, backing up what people in blue zones have long known, Buettner said.

The soluble fiber in beans can cut cholesterol and help prevent type 2 diabetes by stabilizing blood sugar.

A 2001 study found eating beans four times a week cut heart disease by 22%. A 2004 study found people lived approximately eight more years for every 20-gram intake of legumes — that’s about an ounce.

Beans even help with weight loss — a 2016 review of studies found people who ate up to 9 ounces of beans each day over six weeks lost three-quarters of a pound more than people who didn’t eat beans.

In addition to all of these benefits, beans and their cousins are also cheap to purchase and can be grown at home in a variety of soils, making them the perfect food to help economically disadvantaged populations live longer, Buettner said.

“Most of my day job for the past 13 years has been working with cities to help lower obesity,” he said, referencing the Blue Zone Project, community transformation programs that have helped Americans in cities such as Spencer, Iowa, and Beach Cities, California.

“I always hear American families cannot afford to feed their families healthy food,” Buettner said.

“That’s unfortunately true when it comes to organic and other fresh foods, but I tell them they can still get most of the way there by making beans and whole grains the basis of many meals.”

OK, fine, beans are good for us. But how do we deal with the, uh, uncomfortable and sometimes loud and smelly result?

“If you want to avoid gas, the way to start with beans is with a couple tablespoons a day,” Buettner said.

“Then you go up to four tablespoons and over the course of two weeks you work yourself up to a cup.

“Now you’re feeding the good bacteria in your gut and your microbiome is ready for it,” he added. “I have no gas at all from eating beans.”

Sardinia Minestrone SoupJohn Buettner prefers to use dried beans for this classic, hearty dish. Soak all three legumes overnight ahead of making the soup.

The cooking time will depend on how fresh they are. “The older the bean, the longer it takes for them to cook,” he said.

Makes 8 generous servings

Ingredients

·⅓ pound dried garbanzos (¾ cup)

·⅓ pound dried white beans (¾ cup)

·⅓ cup dried pinto or red beans

·4 to 6 stalks celery

·1 ½ cups potatoes

·4 to 6 carrots, preferably organic

·1 medium onion, white or yellow

·2 teaspoons extra-virgin olive oil

·4 to 8 cloves garlic, chopped

·1 teaspoon red pepper flakes or freshly ground black pepper

·Low-sodium vegetable stock (optional)

·1 14-ounce can chopped or stewed tomatoes

·1 tsp. red or black pepper (red makes it hotter, Buettner warns)

·1 teaspoon dried oregano

·1 bay leaf

·Salt to taste

·Freshly sliced avocado for serving

·Freshly grated Parmesan for serving

Instructions1. Drain the presoaked beans in a colander and microwave them in a separate bowl of water for 10 minutes — about the amount of time you need to chop the celery, carrots and onion into approximately ½-inch pieces.

2. Add olive oil to a large pot over low heat and sauté carrots, celery, onion, garlic and pepper flakes and garlic until the onion pieces are translucent, about 3 minutes.

3. Rinse and drain the beans in a colander and add to the same pot containing the aromatics, along with 6 to 8 cups water. Use vegetable stock instead of water, if desired. Add the tomatoes, potatoes, oregano and bay leaf and slow cook over low heat until beans are tender, 1 to 1 ½ hours. Season with salt.

4. When ready to serve, top with sliced avocado and/or Parmesan cheese,

Short on time? For quicker soup, Buettner suggests using a pressure cooker for 25 minutes — except for lentils, which only take about 5 minutes. He prefers to bring the pressure cooker to peak pressure — about when it “starts to whistle,” he said, then turn it off and let it cool down naturally.

Let the flavors meld. In addition, “this minestrone tastes best the next day, as all of flavors combine,” Buettner said. “If you want to store it more than 2 days, it’s better to freeze it.”

Health

Avoid Eating This 4 Foods If You Don’t Want To Fall Victim of Asthma

Published

9 hours ago

November 6, 2024

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ASTHMA SPARES Nobody! ! ! Avoid Eating This 4 Foods If You Dont Want To Fall Victim- Video – HEARD VOICE NEWS ONLINE

While asthma is largely influenced by genetics and environmental factors, diet can also play a significant role in triggering asthma symptoms. Certain foods, when consumed regularly, may increase inflammation in the airways or promote allergic reactions, which can worsen asthma symptoms. Here are four common foods that can potentially trigger asthma if eaten frequently:....Read Full Article>>

Processed Foods And Preservatives
Processed foods, including packaged snacks, fast food, and certain ready- made meals, often contain preservatives like sulfites, which are known to trigger asthma symptoms in sensitive individuals. Sulfites are commonly found in dried fruits, wine, and processed potato products. These chemicals can cause inflammation in the respiratory tract, making it harder to breathe and potentially exacerbating asthma symptoms. Regular consumption of processed foods may also increase levels of inflammation in the body, which could worsen asthma symptoms over time.

Dairy Products
Dairy products like milk, cheese, and yogurt are common in many diets, but they can cause issues for some asthma sufferers. Although not every asthmatic person is sensitive to dairy, it can increase mucus production in certain individuals, potentially worsening asthma symptoms. For some people, dairy allergies or lactose intolerance may also contribute to inflammation and mucus buildup, leading to restricted airways and difficulty breathing. Limiting dairy intake or opting for dairy alternatives, such as almond or soy milk, may help reduce the risk of asthma flare- ups.

Fried And Fatty Foods
Fried and fatty foods, such as French fries, burgers, and fried chicken, are high in unhealthy fats that can promote inflammation in the body. For asthma patients, inflammation can increase the likelihood of respiratory issues and trigger asthma attacks. Regularly consuming foods high in unhealthy fats may also contribute to weight gain, which can exacerbate asthma symptoms by putting additional pressure on the lungs. Choosing healthier fats, like those found in olive oil, avocados, and nuts, can be beneficial for asthma management.

Refined Sugar And Sugary Beverages
In conclusion, while food may not be the primary cause of asthma, certain dietary choices can influence the frequency and severity of asthma symptoms. Avoiding processed foods, reducing dairy and unhealthy fats, and limiting sugar intake can help some asthma patients manage their symptoms more effectively. For those with asthma, it’ s beneficial to maintain a diet rich in anti- inflammatory foods like fruits, vegetables, and whole grains.

Health

Key Advantages Of Consuming Raw Yolk Egg

Published

12 hours ago

November 6, 2024

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Key Advantages Of Consuming Raw Yolk Egg

1. Nutrient-Rich Profile: Egg yolks are packed with essential nutrients that contribute to overall health. They are a rich source of vitamins A, D, E, and K, as well as B vitamins such as B12, riboflavin, and folate. These vitamins play crucial roles in maintaining healthy vision, supporting immune function, promoting bone health, and aiding in energy metabolism......Read Full Article>>

Additionally, egg yolks are an excellent source of healthy fats, including omega-3 fatty acids, which are important for brain health and reducing inflammation. By consuming raw egg yolks, you can harness these nutrients without losing any of their benefits through cooking.

2. High-Quality Protein

Raw egg yolks contain high-quality protein that is easily digestible. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy metabolism. While egg whites are often celebrated for their protein content, the yolks also contribute significantly to your daily protein intake. For those looking to increase their protein consumption—such as athletes or those engaging in strength training—raw egg yolks can be a convenient and effective addition to a protein-rich diet.

3. Healthy Fats and Cholesterol

Egg yolks are a source of healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health. Contrary to past beliefs that dietary cholesterol directly affects blood cholesterol levels, recent studies have shown that for most people, consuming moderate amounts of cholesterol does not significantly impact overall cholesterol levels. In fact, the cholesterol found in egg yolks can help support hormone production and cell membrane integrity. By incorporating raw egg yolks into your diet, you can enjoy these healthy fats and their associated benefits.

4. Convenience and Versatility

Raw egg yolks can be easily incorporated into a variety of dishes. They can be added to smoothies, salad dressings, or sauces for a creamy texture and nutritional boost. For those who are cautious about cooking eggs, consuming them raw may be a more appealing option, providing a unique flavor without the need for heat. This versatility makes it easy to include raw egg yolks in your daily routine.

Precautions

While there are benefits to consuming raw egg yolks, it’s important to consider potential risks. Raw eggs can carry the risk of salmonella, a bacteria that can cause food poisoning. To mitigate this risk, it’s advisable to use pasteurized eggs, which have been heat-treated to kill harmful bacteria without cooking the egg. Additionally, individuals with compromised immune systems, pregnant women, and young children should avoid consuming raw eggs altogether.

Conclusion

Incorporating raw egg yolks into your diet can offer several nutritional benefits, including a rich source of vitamins, healthy fats, and high-quality protein. However, it’s essential to take precautions to minimize the risk of foodborne illness. By choosing pasteurized eggs and using raw yolks in a safe manner, you can enjoy the potential health benefits while still prioritizing food safety. If you’re considering adding raw egg yolks to your diet, start slowly and consult with a healthcare provider or nutritionist to ensure it fits into your overall dietarygoals and health needs.

Health

4 Nutritious Sugar-Free Foods to Regularly Keep Your Health in Check

Published

1 day ago

November 5, 2024

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4 Nutritious Sugar-Free Foods to Regularly Keep Your Health in Check

The Sugar-Free Diet restricts or eliminates simple carbohydrates and added sugar from your diet. To begin, eliminating added sugar from your diet is a life-changing and healthful decision. According to Healthline, even a 20% reduction in sugar consumption might save money on medical costs while also preventing many people from dying young, contracting diseases, or becoming handicapped.....Read Full Article>>

The majority of people are aware of sugar’s potential hazards and try to restrict their daily sugar intake as a result, but many fail.

There are many tasty sugar-free dishes to choose from. Here are the examples of such Foods:

1. Eggs: Diabetics can benefit from eggs since they can help them maintain their blood sugar levels throughout the day. There isn’t a single gram of sugar in it. In a variety of ways, eating eggs regularly can lower your risk of heart disease.

2. Fish: Like, Salmon, sardines, herring, and mackerel, are low in sugar and high in omega-3 fatty acids, which are beneficial to your heart. Because diabetics have a higher risk of heart disease and stroke, they should make sure they get enough of these fats every day. Consumption of fatty fish has been shown in studies to help manage blood sugar levels.

3. Beans: Beans, peas, and legumes are high in carbs but low in natural sugars, and there are no added sugars in them. Beans are a relatively inexpensive, nutrient-dense, and versatile food. Beans are legumes that are high in B vitamins, fiber, and minerals.

4. Vegetables: According to the Health Experts, Sugar content is minimal in all vegetables. Natural sugars are higher in white potatoes, sweet potatoes, and carrots than in other starchy vegetables. A sugar-free diet includes all veggies. Make sure canned vegetables don’t have any added sugars by reading the labels. Balanced, fearless journalism driven by data comes at huge financial costs. As a media platform, we hold leadership accountable and will not trade the right to press freedom and free speech for a piece of cake.