From root vegetables and whole
grains to beans and legumes.
Carbs get a bad rap in today's world, thanks to trendy diets like
keto, paleo, and Atkins—but the truth is, these macronutrients deserve some
serious gratitude. After all, they're your body's primary fuel source: the
glucose (sugar) they're broken down into is eventually converted into energy
your brain and muscles need to function.
However, when it comes to nourishing your body, not all carbs are
created equal. The best carbs to eat are those eaten by the world's
longest-living people, who live in the "Blue Zones." Ikaria (Greece),
Sardinia (Italy), Okinawa (Japan), and the Nicoya Peninsula are among the
world's Blue Zones, where people live much longer on average (Costa Rica).
According to Dana Ellis Hunnes, RD, senior dietitian at UCLA Medical Center,
author of Recipe For Survival, and assistant professor at UCLA Fielding School
of Public Health, residents of these places eat carbs incomplete unprocessed
forms.
"To lose weight or improve overall health, carbs do not have
to be completely eliminated from your diet," says Janet Coleman, RD of The
Consumer Mag. "The key is to focus on the quality of carbs you eat,
providing that they are high in fiber and nutrients while also being low in
added sugar. Whole grain fiber takes longer to digest, so you'll feel fuller
for longer. Because refined carbs are easily digested, you will be hungry
sooner rather than later after eating them."
Experts give their top picks for Blue Zone carbs—the best carbs to
be included in your diet if you want to live a long, healthy life.
1. Sweet potatoes
Sweet potatoes, according to Coleman, are a trendy food on the
Japanese island of Okinawa. They're less likely to raise your blood sugar and
more likely to keep you satiated than white potatoes because they're higher in
fibre and have a lower glycemic index.
Beta carotene, a natural pigment that your body converts to
vitamin A, is plentiful in sweet potatoes. Vitamin A helps promote vision, but
it can also work as an antioxidant, protecting your cells from free radical
damage, which has been linked to cancer. Vitamin A is also important for
boosting your immune system.
2. Fava beans
Beans are a staple in Blue Zone kitchens, says Bess Berger, RDN,
owner Nutrition by Bess, because they're an affordable food packed with
high-quality plant-based protein. The people that live the longest in these
regions eat a full cup of beans every day. According to a study published in
the Southeast Asian Journal of Tropical Medicine and Public Health, every 20
grams of legumes consumed reduced the chance of death by 7% to 8%.
Fava beans are a popular option on Sardinia, an Italian island in
the Mediterranean Sea with ten times the number of centenarians per capita as
the United States.
These large, mild-tasting green beans are used in the traditional
recipe for Sardinia's famous longevity-boosting minestrone. That makes sense
when you consider that fava beans are high in soluble fibre, which reduces
cholesterol and a variety of other essential elements like folate, manganese,
copper, phosphorus, and magnesium. Best of all, studies have shown that fava
beans have unique compounds that increase glutathione, a kind of antioxidant
that may help slow cellular ageing.
3. Wheat bran
"Whole grains rich in naturally occurring fibers show
promising associations with potential reductions in ovarian cancer and breast
cancer risk by potentially binding to estrogens in the GI tract, increasing
their excretion and lowering blood levels," says Rachel Fine, RD and owner
of To The Pointe Nutrition. "Specifically, wheat bran is thought to
accelerate the metabolism of estrogen that is a known promoter of breast
cancer. Lignans, which are phytonutrients that operate as weak hormone-like
substances and actively protect cells from hormone disruptors, are also present
in whole grains."
Wheat bran is used in everything from pizza dough to cookies in
Greece, and it's a key ingredient in pane carasau, a crisp, paper-thin
flatbread served with a variety of dishes in Sardinia. On the other hand, Wheat
bran can be added to a variety of foods, including cereal, oats, yoghurt,
casseroles, and smoothies.
Wheat bran includes 45 % dietary fibre, with 95 % of that being
insoluble fibre, which has prebiotic properties, promoting beneficial bacteria
in the gut and supporting digestive health. Wheat bran also includes a lot of
phenolic acids, which are antioxidants.
4. Lentils
"Legumes are great because they're high in soluble and
insoluble fiber, which is good for heart health," Hunnes explains.
"They're also high in protein and vitamins and minerals, which help with
metabolism." "They are also good for the intestinal system because of
their fiber which feeds healthy bacteria."
Lentils, specifically, are a vital component of many Blue Zone
diets, including Okinawa, Sardinia, and Ikaria—where they're often integrated
into soups.
It makes sense, too, when you consider that they're an excellent
source of lean protein, fibre, iron, and B vitamins, among other essential
nutrients. Lentils also include several phytochemicals that can help you live
longer by lowering your risk of chronic diseases like type 2 diabetes and heart
disease.
5. Barley
Although barley isn't as popular in the United States as rice,
oatmeal, or even quinoa, Berger says it's eaten regularly in Blue Zones like
Sardinia and Ikaria.
Lignans, a type of antioxidant found in barley, have been linked
to a reduced risk of heart disease and cancer. Additionally, studies have shown
that barley can lower cholesterol and blood pressure.
Barley happens to be super versatile, too: it can be added to hearty stews, used as a base for a vegetable pilaf, or even made into a hot breakfast porridge.