Deciphering what’s ‘healthy’ when eating out can be a daunting task. But one longevity expert suggests that three particular cuisines are generally a good choice – and they might just surprise you.
Dan Buettner, 64, has researched the world’s six mysterious ‘Blue Zones’ for nearly two decades, including regions in Greece, Costa Rica, and Japan. Here, inhabitants are reportedly 10 times more likely to live to 100 than ‘ordinary’ citizens of the United States.
Taking to TikTok last year (@danbuettner), Dan revealed that the longest-living people maintain ‘whole food diets’, avoiding processed items and anything with additives. Yet, he also mentioned that some restaurant meals can align with healthy eating patterns, highlighting his preferred options when dining out.
“I spent 20 years studying the diets of the longest-lived people in the world and 90 per cent of what they eat is whole food, plant-based,” he said to his 152,000 followers. “But how do you get that when you go out to dinner?
“Well, there’s a few things I always look for when I arrive in a new city. Number one, I look for the Chipotle. Why? Because you can get delicious beans and rice for under 10 bucks. It’s convenient.
“Number two, I look for the Thai restaurants. You can always find a great tofu stir-fry, I love the red curry or a green curry. Or number three, I look for the Indian restaurants, which are masters at the lentils – try the dahl.”
Lentils have been spotlighted for their possible health benefits, with multiple studies examining their virtues. A notable 2017 review emphasised lentils’ high potassium levels as being particularly good for heart health while potentially staving off cardiovascular diseases.
“When comparing to pulses, lentils have the highest starch content and insoluble dietary fibre content and high quantities of prebiotic carbohydrates that maintain the gut microbiota, which prevents colon-associated diseases,” the scientists wrote. “Lentils are among the cost-effective legumes, and they have lower quantities of fat, sodium and vitamin K, but a high content of potassium.”
Later, they added: “Due to their nutritional and health-promoting potential, the development of lentil-based functional food products as well as nutraceuticals should be widely promoted.”
On the other hand, various types of bean have been lauded by other specialists too. This includes kidney beans which are not only rich in protein but hold a hefty amount of fibre which may aid weight loss and blood sugar regulation.
In light of this, Dan eats a bean-rich minestrone soup every day for breakfast. In 2021, he said: “Take a cue from the world’s longest-lived men, everyday of their life in most Blue Zone villages they are eating a Sardinian minestrone, which I eat every single day.
“This is three beans and barley, you can buy those too it’s a whole protein, plus about 20 different varieties of fibre which your microbiome will love. And then, of course, make sure to top that breakfast off with some good black coffee. Biggest source of antioxidants in the American diet right here in coffee and, don’t forget, call your mother.”