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8 high-fiber foods the longest-living people on the planet eat

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Hearty soups filled with beans and herbs, fermented breads like sourdough, and wine are all staples in many of the Blue Zones.Westend61 via Getty Images

  • Blue Zones are areas of the world where people live the longest, healthiest lives.

  • Their diets include lots of carbohydrates, and fiber, an important nutrient for digestion.

  • High-fiber foods common in Blue Zones include bread, beans, greens, and nuts.

If you want to live a long, healthy life, there’s good evidence that getting enough fiber is key.

Foods rich in fiber, including plenty of carbohydrates, are featured prominently in diets in the Blue Zones, areas of the world where people live the longest, healthiest lives, according to research.

Blue Zones represent a wide variety of cuisines, like Japanese, Greek, Italian, and Costa Rican. While the specific foods vary, common high-fiber foods groups like beans, nuts, whole grains, herbs, and green veggies make up the backbone of Blue Zones diets.

Research suggests getting enough fiber is important for digestive health, stable blood sugar, and prevention of chronic illnesses like heart disease and cancer. Foods rich in fiber can also help with weight loss by keeping you full after eating.

To reap the benefits, the FDA recommends consuming about 28 grams of fiber per day (or between 21-38 grams, depending on your overall calorie needs).

Start adding more fiber to your diet by incorporating Blue Zones staples, from cabbage and kale to bread and oatmeal.

Nuts and seeds

nuts seeds almonds peanuts walnuts snack healthy

Nuts and seeds are rich in healthy fats, vitamins, and minerals as well as fiber.bymuratdeniz/Getty Images

Nuts and seeds have a bad reputation in the diet world for having a high caloric density, with just a handful packing up to 200 calories. But they also provide a wealth of nutrients, including plenty of fiber.

“Nuts used to be thought of as unhealthy, but they’re one of the best things you can put in your mouth,” pediatric endocrinologist Dr. Robert Lustig previously told Insider.

A one ounce serving of almonds, pistachios, pine nuts, or pecans contains a tenth of your daily recommended fiber intake.

Chia seeds provide the most bang for your buck in fiber, with 35% of your daily recommendation in two tablespoons.

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Flax and pumpkin seeds also provide a hefty portion of fiber, with 28% and 19% daily recommendation, respectively, per one ounce serving.

beans

beans

From chickpeas to edamame, all beans contain fiber as well as protein.Wulf Voss/EyeEm/Getty Images

Beans are a cornerstone of healthy eating in the Blue Zones. Dan Buettner, who popularized the Blue Zones diet, recommends eating at least half a cup of beans daily for health.

There are many varieties of beans, from black beans to tiny Adzuki beans, to bright green edamame or soy beans. All of them contain fiber, as well as protein and other nutrients.

Some of the highest fiber bean types include:

  • Navy beans: 10 grams per half cup

  • White beans: 9 grams per half cup

  • Adzuki beans: 8.4 grams per half cup

  • Black beans: 8.3 grams per half cup

  • kidney beans: 8 grams per half cup

Cruciferous vegetables like broccoli and cabbage

Broccoli in a skillet.

Crunchy vegetables are a great source of fiber.Joey Ingelhart/Getty Images

Cruciferous vegetables, including broccoli, cauliflower, and cabbage, are often malignant because of their characteristic strong, sometimes bitter flavor.

But the crunchy veggies are nutritional powerhouses, with tons of vitamins A and C as well as polyphenols, plant compounds with healthy antioxidant benefits.

Kale, cress, bok choy, and collared greens are included in the cruciferous family, along with Brussels sprouts.

Each average about five grams of fiber per cup, so tossing them in a salad or stir-fry will get you well on the way to meeting daily fiber recommendations.

For an added probiotic bonus, consider traditional fermented versions of veggies like sauerkraut and kimchi.

Whole grains like steel-cut oats and barley

Steel cut oats

Steel cut oats are a satiating whole grain snack full of fiber. OJohn Sciulli/Getty Images for Burt’s Bees

Since fiber is a type of carbohydrate, carb-rich foods are an excellent source to add more to your diet.

Whole grains are minimally processed, which means they retain more of the nutrients in the plant, including fiber.

Some rich sources of whole grain fiber are:

Whole grains also contain essential amino acids, which combined with nutrients in beans can make up a complete protein source.

Dishes based on rice and beans are extremely common staples around the world, including the Blue Zones.

bread

Is sourdough bread healthy

Don’t fear bread — some of the healthiest people in the world enjoy it regularly.pidjoe/Getty Images

Bread is another stigmatized food in many diet circles, but experts say you shouldn’t fear the loaf.

Depending on the toppings and preparation, bread can be a helpful source of fiber and fits just fine in a healthy diet.

The type of bread you choose makes a difference, however. White bread is highly processed, stripping away textures as well as nutrients.

In contrast, whole grain and whole wheat breads retain more fiber from the plants from which they’re made, as well as vitamins and minerals.

In addition, breads made using fermentation, such as sourdough, can provide even more benefits, since the process breaks down nutrients to make them easier to digest.

For a double dose of fiber, opt for seed breads that incorporate flax and other healthy seeds in the mix.

Root vegetables like sweet potatoes and yams

Sweet potatoes sitting on top of burlap.

Starchy veggies can also be a fiber-rich staple in a Blue Zone diet.Westend61/Getty Images

Not all your veggies need to be green on a Blue Zones diet. Experts often recommend “eating the rainbow” to get a variety of micronutrients. Brightly colored orange and yellow root vegetables can help round out your fiber needs.

Sweet potatoes, for instance, are a staple in Okinawa — the unique purple-and-white variety in Japan is even sweeter than its orange cousin, and contains about 4.6 grams of fiber per veggie.

  • Kohlrabi: 8 grams of fiber per cup

  • Parsnips: 7 grams of fiber per cup

  • carrots: 5 grams of fiber per cup

  • Turnips: 3 grams of fiber per cup

  • rutabaga: 3 grams of fiber per cup

fruit

Man holds blueberries in his hands and smells them.

Don’t forget to include fruit in your diet as a good source of fiber.Berkpixels/Getty Images

Since Blue Zones vary geographically, the diet includes a broad range of foods found all over the worlds including tropical and seasonal fruits.

In Italy and Greece, popular options include stone fruits like dates, figs, and apricots. Costa Ricans favor papayas, bananas, and pineapples.

All of the above can be a great source of fiber as well as nutrients like vitamin C, potassium, and folate.

Fruits that have a wide availability as well as loads of fiber include:

  • Raspberry: 8 grams per cup

  • citrus: about 4 grams per cup of oranges

  • Apple’s: about 4 grams per medium-sized fruit

  • blueberries: 5 grams per cup

  • Strawberries: 3 grams per cup

Herbs and spices

assortment herbs spices

Zesty seasonings not only add flavor to food, but also micronutrients.PhotographiaBasica/Getty Images

The rich culinary traditions of Blue Zone regions also include a wealth of flavors with spices, and herbs. In combination, seasonings can add a boost of fiber, as well as taste.

Aromatic plants like oregano, rosemary, thyme, and fennel are common in many Blue Zones recipes. Fresh, leafy herbs like cilantro, sage, and parsley are also delicious ways to sneak a bit of extra fiber into a meal.

While herbs and spice are generally used in small quantities, which don’t have a ton of fiber or vitamins alone, they can help improve the overall nutritional profile of your diet, experts say.

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Whole Grains Health

Protein Variety and Heart Health Are Linked, Study Finds

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We’ve all found ourselves in the habit of eating the same three things over and over (…and over) again. When life gets busy, falling back on simple dishes that satisfy your tastebuds is the natural thing to do. But if you’re cooking up the same couple proteins on the regular, a new study published in the the journal Hypertension suggests that it may be time to introduce a few new varieties into your breakfasts, lunches, and dinners.

The study pulled existing data from over 12,000 participants who took part in a minimum of two rounds of the China Health and Nutrition Survey. Researchers sought to explore the relationship between hypertension—or high blood pressure—and the variety and quantity of proteins from eight major dietary sources consumed by participants. (Study participants were an average age of 41 years old.)

Researchers measured protein intake by looking at three consecutive days of eating, scoring each round based on the number of protein varieties consumed (including legumes, fish, eggs, whole grains, refined grains, processed and unprocessed red meat, and poultry).

The results? “Among ‘just the right amount’ consumers of protein, those eating the greatest variety of protein had a the lowest blood pressure,” explains John Higgins, MD, a sports cardiologist with McGovern Medical School at the UT Health Science Center at Houston. Notably, those who ate the least and the most amount of protein were at the greatest risk for developing high blood pressure, while those who ate the greatest variety of protein were 66 percent less likely to end up developing hypertension between the rounds of the survey .

“The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure.” — Xianhui Qin, MD, study author

Although the survey results sound complicated—and, hey, they were—the takeaway is simple: “The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure,” Xianhui Qin, MD, the study author, said in a press release. In other words: Mix it up! Spin the protein wheel of fortune and try something new.

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If you’re not quite sure where to start with upping your protein game, Dr. Higgins recommends looking at your consumption on a daily basis. “The American Heart Association recommends eating no more than about 5.5 ounces of protein daily, about one to two servings, from healthy sources such as plants, seafood, low-fat or fat-free dairy products and some lean meats and poultry,” he says. “The best proteins are lean proteins including beans, soy or tofu, fish, skinless chicken, very lean meat, and low-fat dairy products. Avoid proteins that say ‘hydrogenated’ on label or contain high levels of trans fats or saturated fats. “

Of course, there’s always room in your eating plan for less nutritional proteins, too—just try to incorporate these lean sources when you can, and ask your doctor if you have questions about what dietary habits are right for your particular health status and family history .

A delicious way to eat more varied proteins? This delicious quiche recipe:

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The 10 Best Diet Books in 2022

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Staff, Courtesy of Shalane Flanagan & Elyse Kopecky

The word “diet” has earned itself an undeniably negative reputation, often leading people to think of unsustainable restriction and unhealthy fads. However, if you’re looking to adjust your way of eating, whether you want to feel better, lose weight, or hit a new personal record, there are tons of great diet books out there that can help educate you on ways to improve your nutrition and get you feeling better than ever.

While the diets of the past have focused on restriction, newer ways of eating encouragement consuming more good-for-you foods to crowd out less healthy choices, leaving you feeling satisfied, not deprived. These diet books are also super educational, teaching you why you should eat certain foods, what they can do for your health, and the best ways to make them delicious. To help you on your nutrition journey, we’ve gathered the best diet books and healthy cookbooks available today.

Best Diet Books

    How to Choose a Diet Book

    If you’re looking to switch up your diet, the first thing you should ask yourself is why. What exactly do you want out of a diet?

    Second, consider your lifestyle. Do you need meals that are quick and easy? Do you like to take an hour or two to cook for yourself every night? How often can you grocery shop for fresh ingredients?

    Finally, consider whether you’re looking specifically for a cookbook or one that will provide you education on a particular way of eating without necessarily giving you recipes. While many cookbooks will have some content that discusses the origins of food and their nutritional benefits, these books are unlikely to go as in-depth regarding nutrition as less recipe-focused ones.

    How We Selected

    To find the best diet books among the many options on the market, we researched the most popular books available and considered their content, credibility, design, digestibility, and organization. We then looked at both expert reviews and more than 105,000 customer ratings, written by people who’ve bought these books on Amazon, to settle on the diet books you’ll find below.

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    1

    Best vegetarian

    How to Cook Everything Vegetarian

    Houghton Mifflin Harcourt

    This is a great all-around cookbook, but it’s an especially great buy if you’re trying to lay off meat. This book contains everything from specific meal recipes to instructions for steaming veggies, truly teaching you how to cook from start to finish. There are recipes for every meal, as well as snacks and desserts, and it includes instructions for so many different dishes you could easily cook from only this book for an entire year and not get bored.

    2

    Best for Longevity

    The Blue Zones Kitchen: 100 Recipes to Live to 100

    This cookbook highlights recipes from specific areas across the globe—called blue zones—where people live the longest. While some of their longevity surely comes from other lifestyle factors, there’s no discounting the role diet plays in their long-lasting health and wellbeing. These recipes not only focus on ingredients, but the ways in which foods are prepared and how that relates to their overall nutritional value.

    The goal of the book is to increase longevity and quality of life while creating delicious recipes that you’ll want to eat time and time again.

    3

    Best Mediterranean

    The Complete Mediterranean Cookbook

    The Mediterranean diet is consistently ranked as one of the healthiest diets in the world. It’s full of lean proteins, healthy fats, and tons of vegetables, providing a well-rounded, nutritious way of eating.

    This cookbook not only has 500 great Mediterranean recipes, but it also helps you learn which ingredients you should make staples in your grocery list. It also uses only ingredients that you can easily find at standard grocery stores, which makes the Mediterranean diet more accessible.

    4

    Best for Runners

    run fast eat slow

    You’ve probably heard the phrase “abs are made in the kitchen”—and to some degree, the same holds true for personal records. While nutritious food won’t necessarily knock 30 seconds off your mile time, it can help you fuel your workouts so you get the most out of your training.

    This book was designed by Olympian Shalane Flanagan and is packed with recipes designed to help runners fuel their toughest workouts and recover after. As a bonus, the recipes included in this book just so happen to be delicious, too.

    5

    Best Vegan

    The Complete Plant-Based Cookbook

    When first going vegan, it can be difficult to figure out how to make food that is both delicious and nutritious. This book has 500 recipes ranging from meals to snacks to desserts that use entirely plant-based ingredients. These recipes also offer alternate ingredient options, like eggs and dairy, which is great if you want to add more plant-based recipes into your diet, but aren’t ready to dive headfirst into veganism.

    6

    Best for a full reset

    The Whole30: The 30-Day Guide to Total Health and Food Freedom

    Houghton Mifflin Harcourt

    If you’ve been diet-hopping in hopes of finding a meal plan that can help you commit to a healthier lifestyle and enjoy some weight loss, Whole 30 is a great choice. It has you cut out sugar, grains, dairy, legumes, and some other specific foods for 30 days. The idea behind the diet is that it helps jumpstart weight loss while simultaneously getting you to reassess how you think about what you are eating to reach a place of freedom with your food.

    7

    Best for weight loss

    The Obesity Code – Unlocking the Secrets of Weight Loss

    If weight loss is your goal, and you have struggled to find lasting success, this book could be a game-changer. It dives into the science of weight loss, helping you understand hormones, insulin resistance, and other reasons for weight gain. The book recommends intermittent fasting and a low-carb diet, and guides you on how to do them correctly, efficiently, and in the long term.

    8th

    Best for Learning about Food

    How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

    A lot of eating plans focus on what you should eliminate from your diet, but this book places more importance on what you should be adding to your diet and why.

    It discusses foods that are scientifically proven to help you live a longer, healthier life, and the many ways in which food can help prevent disease. It focuses on whole body health—including both mental and physical health—and teaches you to focus on more than just weight and physical appearance when it comes to your food.

    9

    Best for Anti-Dieters

    Not a Diet Book: Take Control. Gain Confidence. ChangeYourLife.

    The rise of anti-diet culture gave inspiration to this book, which helps you improve your relationship with food, tackle weight loss, and debunk fad diets to find a simple and easy way to lose weight and create habits that will keep the pounds from coming back. This book will help you build skills that enable you to live a happier, healthier life without focusing too closely on calories or numbers on a scale.

    10

    Best for fasting

    Complete Guide to Fasting

    Fasting has gained popularity over the last decade and can be a great way to boost your metabolism, clear your mind, and promote weight loss. There are, however, rules you should follow while fasting so that you improve your health rather than endangering it. This book will guide you through intermittent, alternate-day, and extended fasting to ensure you choose the style that will work best for you and do it correctly.


    Before joining Runner’s World as an Editor in 2019, Gabrielle Hondorp spent 6 years in running retail (she has tested top gear from shoes, to watches, to rain jackets which has expanded her expertise—and her closets); she specializes in health and wellness, and is an expert on running gear from head-to-toe.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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Eating different kinds of protein protects against hypertension: New study

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Despite all this talk that more Australians are toying with vegetarianism, and despite the endless drum-beating about red meat giving you cancer and a dodgy heart, we continue to have one of the world’s highest levels of meat consumption.

Analysis published in December found Australians eat about 95 kilograms of meat per capita every year. The global average is 35 kilograms.

The article, ‘The Evolution of Urban Australian Meat-Eating Practices’, argues our meat-eating habits are driven by a blocky culture, an association with social status, a perception that plant-based diets are inadequate and lame, and ignorance about cooking legumes and tofu.

On the other hand, the authors point to a survey that found almost 20 per cent of those sampled “identified as meat-reducers”.

Furthermore, the authors say, 87 percent “of the meat reducer segment reported consuming a meat-free dish as their main meal at least once a week”.

They point to another survey that found almost 20 per cent described themselves as “flexitarian”, which is cool.

But it may not translate to more lentils, nuts, whole grains, fish and dairy hitting the dinner table as new favorite sources of protein.

A new study found why we need variety

Chinese researchers found that “eating protein from a greater variety of sources is associated with a lower risk of developing high blood pressure”.

Good to know because blood pressure is literally out of control in Australia.

One in three adults – more than six million Australians – has high blood pressure.

Of those afflicted, only 32 per cent have their hypertension under control. That leaves about four million Australians as ticking time bombs.

In December, in the Medical Journal of Australia, Professor Alta Schutte, Professor of Cardiovascular Medicine at UNSW Sydney, called for a national taskforce to tackle the issue.

By improving the control of hypertension, the risks of coronary heart disease, dementia and cerebrovascular disease will be substantially reduced.

The Chinese study suggests changing your diet will go some way to solving the problem.

the study

“Nutrition may be an easily accessible and effective measure to fight against hypertension. Along with fat and carbohydrates, protein is one of the three basic macronutrients,” said study author Dr Xianhui Qin, of the National Clinical Research Center for Kidney Disease at Nanfang Hospital, Southern Medical University in Guangzhou, China.

The study authors analyzed health information for nearly 12,200 adults (average age 41), who had taken part in multiple rounds of the China Health and Nutrition Survey from 1997 to 2015.

Over three days in the same week, participants shared what they had eaten.

They were given a protein “variety score” based on the different sources of protein they’d eaten: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, egg and legumes.

One point was given for each source of protein, with a maximum variety score of 8. The researchers then evaluated the association for new onset hypertension in relation to the protein variety score.

New-onset hypertension was defined as blood pressure greater than or equal to 140 mm Hg/90 mm Hg, the use of blood pressure-lowering medicine, or self-reporting that a physician had diagnosed high blood pressure.

The average follow-up time was six years.

The results

More than 35 per cent of the participants developed new-onset high hypertension during the follow-up.

Compared to participants with the lowest variety score for protein intake (1), those with the highest variety score (4 or higher) had a 66 per cent lower risk of developing high blood pressure.

The amount of protein eaten was also a factor. Consumption was divided into five categories, from least to most intake.

The researchers found that “people who ate the least amount of total protein and those who ate most protein had the highest risk for new onset of hypertension”.

The researchers didn’t ask why a variety of proteins was more healthy. But nutritionists, doctors and health writers have banged on about it for years.

Lean red meat is high in quality protein but provides no fiber or healthy fats. Processed meats are high in saturated fats and salt and are the worst.

Fish is high in long-chain fatty acids, which are good for the brain. Lentils and whole grains are high in fibre.

Hand on heart, a bit of each during the week might stop you from carking it in the street. Which is just undignified and unmanly.

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