A plant-based diet can be the secret recipe for a longer life-for as long as you do it properly.
This is the bold claim by Dr. Luigi Fontana in his new book, which presents a science -backed plan to eat more plant -based foods to increase health and longevity.
“Healthy life expectancy is about encouraging your body with the right nutrients to activate cell repair and intestinal health,” said Fountain, director of the Sydney University’s healthy research program. “We recommend that people start experimenting by shifting to two days of plants per week, trying new recipes, revealing new flavors and eventually raising this in five days a week.”
Book, Plant Power: The essential guide of plant food to enrich your health is built on past fontana research, which found that longevity is directed by two main factors: the pathways that feel nutrients and intestinal microbioma.
“The right foods, preached in a diet mainly based on plants, activate mechanisms that slow down aging, reduce inflammation and improve metabolism,” he explained. “Second, without sufficient foods of fiber -rich plants, beneficial intestinal bacteria die, weakening immunity and increased risk of the disease.”
But just go to the plant basis will not guarantee better health. For example, ultra-processed foods like Oreos, Ritz Crackers and even sweet spicy chili are all vegan-but not exactly nutritious.
“The reality is that making a well -rounded, nutritious diet involves much more than excluding animal products,” Fontana said. “People can cut the meat, but they continue to eat a diet full of ultra -processed foods that increase the risk of diseases such as stroke and dementia, and premature death.”
In one study, the research found that for any 10% increase in calorie intake from plant -based ultra -processed foods, such as packaged bread, chips and cereals, participants had an increased risk of 5% of concern of the heart and a 12% increase in the risk of death from cardiovascular causes.
In contrast, people who ate mainly plants -based foods, not processed, such as fruits, vegetables and pasta, saw their risk of cardiovascular disease and mortality.
“This understands the importance of not only the consumption of plant -based foods, but especially the choice of those who are processed minimal to maximize health benefits,” the author of the main study Dr. Dr. Dr. Fernanda Rauber told medicine to the news today.
When many people go through a plant -based diet, they often gravitate to refined carbohydrates, fats and salts, such as white bread, instant noodles and packaged foods, according to healthy chef Marzio Lanzini, who runs Metabolic cuisine at the University of the Charles Center Charles Perkins of the University of Sydney.
“Instead, we recommend turning it into Whole Foods,” he said. Lanzini contributed more than 80 plant -based recipes to plant power, including these vegetarian meatballs.
To build a healthy diet, mainly plants based, fiber -rich, supporting longevity, fontana and Lanzini suggests to focus on six main food groups. First are minimal processed grains such as brown rice, wheat and barley. These are rich in fiber and provide health benefits such as reducing the risk of type 2 diabetes and heart disease.
Chairs such as beans, chickpeas and lentils come afterwards. Of course low in fat and cholesterol without cholesterol, they provide fiber, protein and antioxidants, supporting the heart, third and bone health.
From there, you should also include nuts like almonds, cheese and pistachio. These are not only rich in healthy fats, but they also offer some essential nutrients, including vitamin E, magnesium and selenium, all contribute to general health and vibrancy.
Next, consider adding seeds to your diet, such as sesame, sunflower and chia. These small homes can increase your protein, fiber, minerals and healthy fats. Many are also full of manganese, which fights free radicals and protects your cells from oxidative damage.
When it comes to healthy fats, unsaturated options like extra virgin olive oil and avocado are essential. These fats can improve blood cholesterol levels, relieve inflammation and stabilize heart rates among other roles.
Finally, do not forget to round your diet with fruits and vegetables, especially those that are low glycemia, such as apples, oranges, broccoli and tomatoes. These foods are slowly digested, helping to manage weight, control of blood sugar and reducing the risk of chronic diseases.
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