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Salty snacks - they are high in sodium, and the Centers for Disease Control (CDC) reports they are linked with heart disease and stroke.Sugar-sweetened beverages - they provide little nutrition and are linked with weight gain, type 2 diabetes, heart disease, and cancer.Fruits and vegetables - aim for 5 to 10 servings per day.Beans and legumes, such as black beans, white beans, soybeans, lentils, and garbanzos - aim for 1 cup per day.Nuts - aim for around 2 ounces (oz) of a variety of nuts every day.100 percent whole grains, such as barley, brown rice, bulgur wheat, whole cornmeal, farro, oatmeal, and quinoa (avoid pearled barley and pearled farro).Our experts didn’t point to any risks associated with the blue zones diet, but both Rajagopal and Cassetty recommend transitioning gradually to the diet if it’s a significant change from what you’re currently eating - it can be challenging to overhaul your diet all at once.īlue zones researchers have identified four foods to have on hand and include in most meals, and four foods you should avoid if you want to emulate the longest-lived people in the world. Some types of cancer, including pancreatic cancer.
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The blue zones diet may help lower your risk of: “Our microbiomes are involved in our health in so many more ways than we ever imagined.” “It’s very hard for you to offset chronic diseases unless your microbiome is healthy,” Cassetty says. According to one study of more than 307 men, eating more fiber can shift your gut bacteria in a healthy direction.
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“Soluble fibers are really important for feeding our good gut bacteria,” Dr. Its plant-centric focus means it’s packed with fiber. The blue zones diet has a lot of research-backed health benefits.