A nutritional expert has said that people can add around 11 years to their lives with a simple diet switch. Dr Carlos Andrés Zapata, an internal medicine expert and nutritionist, has said that research had shown dramatic impacts of having a daily serving of lentils, chickpeas or beans.
Dr Zapata is author of the book ‘Doctor: What Do I Eat?’ and known as the ‘fruit doctor,’ reports Telva. In one of his social media posts, Doctor Carlos highlights a study published in February 2022 that found benefits for longevity from sustained dietary changes over time.
It was a meta-analysis observing a substantial increase in life expectancy with an optimal diet that includes significantly more whole grains, legumes, fish, fruits, vegetables, and a handful of nuts than a typical daily diet while reducing red and processed meats, sugary drinks, and refined grains. He explained:@ “I don’t want you to forget that a daily portion of any of the foods I’m going to mention can extend life by up to 8 to 11 years.”
The study highlighted the benefits of eating lentils, chickpeas, and beans: “Studies have associated these with life extension depending on the age at which you start taking the daily dose,” he said, explaining the daily dose as the amount that fills a small coffee cup.
Doctor CZapata added: “I know you’re going to say that they cause bloating, but that’s normal during the first 20 days if you weren’t consuming them regularly before. Eating them daily is the best antidote so that after three weeks you no longer experience these symptoms.”
Since 2022, the Spanish Agency for Food Safety and Nutrition (AESAN) has included in its dietary guide the recommendation to consume “at least four servings of legumes per week, eventually reaching daily consumption.”
Comparing the amount of legumes consumed annually per person with what the World Health Organisation recommends – between 6 and 7 kilos – generally people far from meeting healthy consumption levels.
Doctor Carlos Andrés Zapata is convinced of the benefits of legumes, highlighting both their zinc content and their preventive effects in diabetes treatment: “I never let my patients with prediabetes and diabetes eliminate fruits or grains like beans, lentils, and chickpeas… The reason is that if we remove them, we take away years of life because there is a greater possibility that without these foods their heart and kidneys will be damaged,” he assures. “If you want to be healthy you have to eat zinc every day because it contributes to heart health and reduces sick days during respiratory infections… Vegetables are the greatest source of zinc available to anyone: nuts, legumes, and whole grains,” he comments in another video, once again insisting on daily consumption of a portion of these three foods to get the zinc we need each day.
Professor Tim Spector, who founded Zoe Health, has previously explained the advantages of consuming legumes. Taking to Instagram, Tim shared: “Legumes are a magical food. Not only for our health but also the health of our gut microbes and of our planet.”
He continued, detailing his research for his latest book: “Researching for my latest book I spent a long time writing about always affordable and (once you know how to cook them) delicious ingredients and as a result eat them now more than ever. They’re packed full of protein, fibre for your gut microbes, polyphenols and as the rhyme goes, there is even evidence that they really are good for your heart.”
He referred to a study published in the American Journal of Clinical Nutrition, which showed that swapping out a helping of white rice for beans in your dish could significantly reduce blood pressure and cholesterol. The study’s authors noted an association between this substitution and a dramatic 35 percent reduction in the risk of metabolic syndrome – a collection of conditions that heighten the danger of developing heart disease, stroke, and type 2 diabetes.