Campodimele, is a hill station over an around the south of the Rome. It has population of over 100 years old people. They all feed on lentils, white beans, and chickpeas. They have all around good health, due to their rich legumes based diet.
People belonging to Okinawa Japan, are the next best contender as far as longevity is concerned. And their secret for long life is also legumes-based diet.
Legumes Intake Is A Must For Long Life:
Yes, it’s correct your long life is connected with more intake of legumes. Also proven by the Asia Pacific Journal of Clinical Nutrition. Scientists carried a research on 785 elderly people, amongst 5 ethnicities, with age ranging over 70. They were of the following nationalities like:
And their food consisted of the following items:
- Monounsaturated Fats
These foods were studied by them to find out what was actually helpful to increase their longevity. And legumes outnumbered the rest in its life-increasing properties. Only 20 grams of legumes intake increased morality rate by 7-8%.
Little about Beans:
Beans are rich source of minerals, vitamins, proteins, fiber, complex carbohydrates, phytonutrients, and are sodium-free, and low in fat. And legumes are the perfect substitute for meat. Just a single cup of lentils give out 18 grams of protein which is heart friendly, and fiber give 15 grams of soluble fiber which is great in reducing cholesterol. Legumes are rich sources of vegetable form of protein, which takes longer while to digest, and is rich source of energy, and is gluten-free. Pinto beans are loaded with 16 grams of fiber.
Based on the innumerable researches, I advise you to eat legumes for about 4 times a week. As it will help you to prevent diseases like prostate cancer, diabetes, and heart disease. I will give you excellent advice to help you with it’s recipes:
- You can cook legumes, and toss it up with collard greens.
- You can even add salad with chickpeas, and lentils.
- Add beans in wild rice or quinoa dishes.
- You can use legumes in soups like lentil soups, black beans, split pea, or minestrone soup.
- If you can make this in form of a puree, hummus or bean dips. It can serve as the best alternative for dairy-based mayonnaise.
- You can make bean burrito of your choice using tortilla.
- You can cook in Desi- Daal style also.
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