Eating Your Way to Longevity

At first glance, Loma Linda resembles yet another picturesque Southern California city. However, it holds the title of America’s only blue zone— an area where the average age expectancy is 10 years higher than the national average of 77.5 years. What habits make Loma Linda residents stand out to become some of the healthiest people in the world?

1. Due to their faith in the Seventh-day Adventists, many residents opt for beans and tofu as protein substitutes.

This is a trend across other blue zones, where legumes such as lentils and peas are prioritized for their nutrients and high fiber value. As shown by a recent study on 48 obese test subjects who added one cup of navy beans to their diet daily for 8 weeks, the gut microbiota diversity gradually became more balanced. Amino acids within beans increased the expression of biomarkers responsible for gatekeeping metabolic diseases while suppressing pro-inflammatory cytokines. Beans are also highly accessible and cheaper than meat, all the while improving gut health and reducing the risk of many diseases If the stigma of its association with poverty and gassy intestines can be ignored, beans will triumph as the next superfood.

2. Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

Loma Linda’s locals are heavily opposed to the processed foods invasion, with controversies erupting whenever a new fast-food restaurant enters town. The emphasis on maintaining an organic diet allows it to truly take advantage of the Mediterranean climate, compared to other parts of California that are dependent on high caloric foods. Admittedly, a large problem stems from socioeconomic differences, creating food deserts that force people to consume energy-dense meals. However, there are simple ways to eat better. For example, combining frozen vegetables and legumes can create a Minestrone soup that is rich in fiber and protein, reducing inflammation. Additionally, having an earlier dinner is beneficial in significantly lowering blood glucose and hemoglobin A1c levels, reducing the risk of diabetes and promoting a better lifestyle.