Good Lifestyle

In its new Netflix documentary seriesDown to earth, Zac Efron, the actor and producer, traveled to different parts of the world to explore healthy and sustainable ways to live with a well-being expert Darin Olien. In the fourth episode, he travels to Sardinia, Italy, who has the greatest number of people living at 100 per capita. This area is called a "blue zone" to have a high concentration of centenarians, and it is one of the five blue areas on the planet.National Geographic asserts that these areas have the "healthiest peoples of the world. »Their secret of a longer life? It's a mix of things, but the one that stands out the most is theirdiet, Which includes a constant amount ofcrab.

Throughout the episode, EFRON learns the manners of the Sardinian people and gets a taste of their low protein content, the diet rich in carbohydrates. Sardinies focus on natural foods in their meals, which do not include a lot of vegetables and fruits as well. But the amount of protein consumed very different compared to the American food, which shocks Efron after spending several months focusing on aHigh protein content, low carbohydrate diet For an actor role inBaywatch.

The two Efron and Olien were shocked by scientific studies around the Sardinian people and concluded that he was a way of life they want to adopt. While a life without stress in the village par excellence of Sardinia eating homemade pasta on the regular ideal sound did we have to ask ourselves:Is there any scientific evidence to support these allegations about a diet rich in carbohydrates?

We did some research around the subject and also spoke with five dieticians recorded to understand the largest picture behind the way of life of the "healthiest peoples of the world. »

There are risks to have a protein rich diet.

Towards the beginning of the episode, Efron and Olien gathered with two researchers in Sardinia and talked about theThe risks of a diet rich in protein. One of the risks mentioned (which shocked great EFRON) is thus a strong consumption of animal protein can actually promote age-related diseases, such as heart disease and cancer.

Studies show that animal proteins (in particular red meat) has a high level of methionine, which is linked to the aging process thanks to your metabolism. According toSatellite, Amino acids (such as methionine) are essential for the construction of proteins that make the tissues and organs of your body and contribute to the normal cell function in the body. Although it's a good protein to have in your diet, have too much of it can have someDangerous side effects.

This, of course, is very different from the protein-rich lifestyle that is regularly recommended in American culture. So we asked the experts.

"As a general rule, Americans super-powered protein, we are hyper focused on getting it and not a good handle on what the appropriate parts are," saysVanessa Rissetto MS, RD, CDN and co-founder ofCulina Health. "People who protein could overfood other macronutrients like carbohydrates and sometimes fat that can omit entire grains, vegetables and fruits that are loadedfiber, minerals and trace elements needed for physical function and help reduce the proliferation of free radicals that lead to cancer ".

"Yes, you can overcome protein and have health consequences" Toby Smithson, MS, RDN, LD, CDces, Fand, Lifestyle Expert Diabetes, Author ofDiabetes and nutrition Planning meals for dummies and founder ofDIABETESEVERDAY.COM. "Interestingly, when you do the calculation, these Centennaians in Sardinia follow the protein requirements we have in our recommended daily compensation guidelines for good health. Consuming too much protein can promote weight gain because the excess protein will be stored as fat. »

Smithson says the recommended nutritional intake (ANR) of protein intake should not be 20% of your daily calories. Consume a lot more than this can create many risks, including problems with constipation, diarrhea, dehydration, heart disease, loss of calcium and the risk of cancer.

"We need to be careful to overload our kidneys by eating too much animal protein, especially if you have diabetes and are at higher risk of chronic renal disease," says Smithson. "Studies have shown that the high load of food acid increases the progression of the terminal stage of renal disease in adults with chronic kidney disease and increases the risk of developing type 2 diabetes ".

SARDES Do not deliver, they simply eat appropriate portions.

However, the protein is clearly an important part of the diet and studies show that they do not properly feed your body with it can also be harmful for longevity and metabolic health.The important thing is to know theAppropriate portions.

"The bigger risk probably does not eat enough protein when the protein is vital for so much processes in the body", explainsAmy Goodson, MS, RD, CSSD, LD. "There are many health benefits to get protein, including the construction and maintenance of lean muscle mass, which supports strength and balance, as we get older. The key is to choose meal protein And high quality and distribute it during the day to help muscle Resynthesis and satiety. "

Goodson says it's important to have a diet that focuses on fruits, vegetables,complex carbohydrates,lean protein, andhealthy fats by cutting treated caloric foods. If you look at this particular list, it corresponds almost perfectly to the diet that Sardares usually focus on.

Maggie Michalczyk, RDN, founder ofOnceuponapumpkinrd.comand author ofThe big pumpkin recipe book,point towardsa study This shows the correlation of the diet and longevity of life.

"[It shows] a fuel consumption correlation of saturated fat and saturated fruit and vegetables (a.k.a more antioxidants and phytonutrients) as a longevity factor of the centenarians," Michalczyk said. "Once again, pointing to the fact that there is something at a high concentration of plant foods compared to the sources of protein of meat."

One of the points made in thisDown to earth The episode was howSardinians eat a lot of natural foods and never eat too much. They keep their portions smaller.

"One of the factors contributing to the" healthiest countries in general "[in arecentThe obesity was she, "said Rachel Paul, PhD, RD ofCOLLEGENUTIENTIONRIONISTIST.COM. "Avoid excessive weight consumption and excessively weight gain is important for global health. The reduction of total calorie consumption has been linked to a prolonged service life, a lower probability of illness and a reduction of the Belly fat. As excess of total calories leads to weight gain, thus reducing total calories are important for those looking to lose weight. Specific foods count, but also a total calorie consumption. "

A diet focused on natural and integers can help longevity.

Carasau panel, a sardinian flat bread, is a basic food for this small Italian island and goes back even before 1000 BC. It was one of the efron foods made on the show, as well as a small bowl of homemade pasta. The two dishes are common for Sardainian households, as well as their minestrone soup, which is entirely composed of whole natural ingredients (such as vegetables and potatoes).

The Sardinian regime closely reflects theMediterranean diet. The U.S. News & Worlds report ranked the best global diet in 2020 and is still considered one of the most popular. He is named after the neighboring countries of the Mediterranean Sea (such as Sardinia, Italy) and focuses on products, nuts, olive oil, fish, whole grains and wine.Paul stated that many reports around the healthiest countries in the world have similar common points in terms of diet, focusing on vegetables, fish and legumes. And of course, fewer candies and highly transformed foods.

Yes, Sardinians follow a high carbohydrate diet, but their carbohydrate consumption is very different compared to what we can think.

"Focusing on whole actual foods, compared to processed foods, is also often useful in the total capacity of calorie consumption," Paul said. "In this sense, if a person adds in their vegetables, legumes and whole grains, against regular soda and sweet candies, the carbohydrate type switch is probably beneficial."

"Complex carbohydrates are full of fibers, vitamins B and other nutrients," says Goodson. "Fiber helps with satiety and can help people better manage hunger and fineness better. Much research supports high fiber complex carbohydrates, complex carbohydrates as a healthy weight management component. In addition, The complex carbohydrate fiber can help reduce cholesterol and improve gastrointestinal. Health, to which long-term can reduce the risks for other diseases. "

"The thing I think is super important to remember is the type of carbohydrates they eat vs the types of carbohydrates generally high in a western regime," Michalczyk said. "Of course, they may appreciate a traditional Italian paste from time to time, but which is very different from a pre-packaged bakery muffin packed with fats and oils to preserve its life."

Many factors can lead to longer life, not just a diet.

While the diet is obviously a huge part of the longevity, for the Sardinian people, there are many factors at stake. Genetics is a big one. A genealogist found that 77% of the centers he studied had a line that went up the same five names after 500 years.

Physical activity is also a factor. This is a big part of Sardinian culture. No, it's not all running and bodybuilders. They are people who take daily walks or jobs that require a good amount of movement. Blank is one of the oldest professions in the region and the middle shepherd works between 5 and 13 miles a day.

Finally, thelow-level stress And the mental state of those living in Sardinia is very different compared to a rapid "haste" culture, which is very encouraged in a place like the United States. Efron and Olien commented on the lifestyle with low stress, as well as how the community plays a considerable role in the overall health of Sardaches.

"Yes, I think the diet makes it a huge part, but you can not look at proteins or carbohydrates," says Michalczyk. "These are healthy habits, the lifestyle with low stress, genes, the environment,and The diet (highlighting how food is grown and how food is prepared). And I would even say how it is consumed - not in front of the television or the solo computer screen, but rather with others, slowly. Of these centenarians who all contribute to their longevity. "

Does this mean that eating more pasta and less steak will conclude a longer life? Not exactly. It's a combination of things. Focus on whole whole foods (including complex carbohydrates), limiting the consumption of animal protein (which is different fromprotein that comes from plants), Move your body and give priority to a stress-free life can all charge. And of course,a glass of red wine does not go wrong.

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