Good Lifestyle

A guided light for many aspirantshealthy eaters is the worldBlue zones, the small aberrant areas of the planet where people live much longer than the expected life. I am talking about distant places like the Barbagia region of Sardinia, Italy; Ikaria, Greece; The Nicoya Peninsula of Costa Rica; And Okinawa, Japan, where women live the longest life of the known world.

On aNew article CNBC by Dan Buettner, aNational Geographic Researcher, longevity researcher and author ofThe blue areas: the lessons to live longer people who have lived the longestThere are several general regime rules that basically all of these healthy people adhere. They eat a ton of whole dishes, for example. They also eat many plants (more than 90%), a lot of olive oil, not too much meat or fish, and rarely sugar. They consume a lot of water.But there is a surprising food they eat as daily as you probably do not go enough: beans.

"Bean Supreme reign in the blue areas and are the cornerstone of each longevity regime in the world: Black beans in Nicoya; lentils, garbanzo and white beans in the Mediterranean; And soybeans in Okinawa, "Buettner". Most centenarians eat at least four times more beans than Americans average at least one half-cup a day. And then should you. Why? Beans are packed with more nutrients per gram than any other food on earth. "

He notes thatBeans are between 77% carbohydrates (complex Carbohydrates - The good type), 21% protein and are ultra-rich in fiber. "They will probably push less healthy foods out of your diet," he says. If you reinforce your diet with beans, it suggests better controlling your weight. And as it concerns your life: a study published inThe Southeast Asian Journal of Tropical Medicine and Public Health I found that up to 20 grams of beans that can increase your death risk of 6%.

According to US food guidelines, we should all eat about ahalf cup of beans a day. But it is likely that many of us do not shoot enough.

All beans are not equal, however. Health experts say that the color of beans will tell you everything you need to know about their nutritional value and darker the bean, the better. A study published in theAgricultural Chemistry and Food Journal found that black beans, for example, contain more than 40 times antioxidants than their white counterparts. For some of the types of beans you should add to your diet, here are some bean options to continue facilitating the ASAP. (And for more expert weight loss tips by experts, do not miss this list ofSimple means, you can start losing weight immediately, according to science.)

Lentils are a good source of fiber and proteinThus, adding them to salads or soup recipes keep you full long after your meal. "Studies have found that lentil consumption can regulate blood sugar levels and improve the health of incidents," Rania Batalyneh, MPH, owner ofEssential nutrition for you and author ofThe only diet: the simple formula 1: 1: 1 for fast and lasting weight loss,already saidEat this, not that. "The lenses are great in soups or salads, but you can also add bulk and fiber dishes to classic hinge dishes such as meatballs and meat."

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Simply put,Black beans are a superior carbohydrate source for weight loss. A half-cup of black beans provides eight grams of fiber and seven grams of protein, making it perfect for your salads, omelets and more.

Pinto beans are delicious in everything from Chile to burritos, and their nutritional profile is also great. AHalf cup pinto beans Provides six grams of protein, 7.94 grams of fiber and 1.8 milligram ofiron, another nutrient many people do not get enough .

You can do a lot more with chickpeas than making home hummus - just check these 20 healthy recipes of chickpeas . A half cup of canned chickpeas Contains 10 grams of protein, five grams of fibers and 310 milligrams of potassium, about 9% of your recommended daily amount.

Delicious in the salads of Chilis and beans, these white beans behave 9.65 grams of protein and 6.4 grams of fiber by Half-cup of service .

For more, check these 108 most popular sodas classified by how toxic they are toxic .