As the years go by, more and more people continue to seek out the magic formula for a longer life. The fountain of youth does not exist, but there are things you can do and foods you can eat to contribute to longevity. Moving your body on a regular basis and improving your diet can help promote a longer life. Knowing exactly which foods to eat for a longer life can be tricky, which is why we’ve detailed the top foods in this article. 

Nobody needs to eat a perfect diet, but it is important to fill up on the right foods. Such foods include vegetables, fruits, whole grains, nuts, eggs, and wild caught fish. Health experts also advise that by filling up on those foods, the body won’t crave shelf-stable foods, refined carbs, high-sugar foods, or ultra-processed foods. The key to eating for longevity is finding the right balance of healthy options. Continue reading to learn about the best foods you should be eating to live a longer life.

Whole Grains

How can eating some barley, wild rice, millet, farro, bulgur, or oats add years to your life? One study from Harvard’s School of Public Health found that whole grains reduced blood pressure, triglyceride, and LDL (bad) cholesterol levels. Eating more whole grains also reduced your risk of developing type 2 diabetes, certain types of cancer, cardiovascular disease, and metabolic syndrome. 

Extra Virgin Olive Oil

Not all oils are created equal. Certain oils do more harm to your heart than you realize, so opting for heart-healthy oils may promote longevity. Extra virgin olive oil, for example, is rich in monounsaturated fats, antioxidants, and polyphenolic compounds like oleuropein, according to research. Oleuropein exhibits anti-inflammatory, anti-cancer, cardioprotective, and neuroprotective properties. A half-teaspoon of extra virgin olive oil per day may significantly lower the risk of death from cardiovascular disease, respiratory diseases, and certain types of cancer. 

Cruciferous Vegetables

Brussels sprouts, kale, cabbage, broccoli, and cauliflower all belong to the cruciferous vegetable family. Not only do these vegetables contain a lot of vitamins and minerals, but they also exhibit anti-aging, anti-inflammatory, and anti-cancer properties, according to studies. Many cruciferous vegetables are vital sources of magnesium, a mineral that’s involved with more than 600 enzyme reactions in the body. Additionally, cruciferous vegetables contain folate, which is a B vitamin that the body needs for DNA methylation, a process that switches the longevity genes on and off. As a general rule of thumb, fill three-quarters of your plate with these types of vegetables.

Berries

It’s no secret that berries are great sources of antioxidants. That means that they aid cell repair throughout the body, including the heart. Berries also tend to have a low glycemic load, which is why they are popular fruits to consume for diabetics and people who follow the ketogenic diet. They don’t spike blood sugar, which may help reduce the risk of diabetes, provided you don’t overload your body with other packaged sweets and refined carbs. 

Tree Nuts And Seeds

Both tree nuts and seeds contain a lot of fiber and protein, two nutrients that are integral for overall health. Protein works to repair muscles and bones, in addition to making hormones and enzymes. Fiber helps to normalize bowel movements and improve overall gut health. Fiber also helps promote satiety, which can prevent you from unnecessary snacking. A recent study found that nuts and seeds are great snack choices to help reduce visceral fat content and improve insulin sensitivity. Some nuts and seeds also contain omega-3 fatty acids, which promote heart health and aid inflammation reduction.

Fermented Foods

Fermented foods contain beneficial bacteria that promote a healthy gut microbiome. These healthy bacteria may help enhance immune response, reduce inflammation, and increase the diversity of microbes in the gut, all of which may improve longevity. A diverse microbiome that has a higher presence of beneficial bacteria is not only essential for current health, but also long-term health. Generally, you should aim to consume one serving of fermented foods per day.

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Following a healthy eating routine is what everyone should do to maintain proper intake of nutrients. When you are pregnant, the body requires more of certain nutrients, including calcium, vitamin D, potassium, folate, protein, iron, choline, and iodine. Making smarter food choices can ensure a healthy pregnancy and healthy baby. In this article, we aim to give you some quick dietary tips to help you eat healthy while pregnant. 

Before we get started, the basic principles of healthy eating remain whether you are pregnant or not. Make sure that you consume plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. A few nutrients during pregnancy deserve special attention, though. To maintain a healthy pregnancy, the following components come into play:

• A balanced diet
• Regular exercise
• Appropriate and timely vitamin/mineral supplementation
• Appropriate weight gain

Get The Right Amount Of Calories

The amount of calories you need will change during the course of your pregnancy. Generally speaking, most pregnancies require the following caloric needs:

• First trimester (first 12 weeks): no extra calories
• Second trimester (13 to 26 weeks): about 340 extra calories per day
• Third trimester (after 26 weeks): about 450 extra calories per day

Weight gain is completely natural during pregnancy, but that doesn’t mean you have to eat everything in sight. How much weight you’ll need to gain, in addition to the number of calories, will depend on a few things. Ask your doctor or midwife how many calories you need and how much weight is necessary for you to have a healthy pregnancy. 

Follow A Healthy Eating Routine

Ideally, you want to consume a wide range of healthy foods while pregnant. Choose a mix from the following food groups to enjoy daily:

• Whole fruits: berries, apples, mango, bananas, and more
• Whole grains: such as brown rice, bulgur wheat, millet, oats, and multi-grain bread
• Vegetables: sweet potatoes, okra, beets, spinach, bell peppers, jicama, broccoli, and more
• Healthy oils: olive oil, avocado oil, and virgin coconut oil
• Lean protein: eggs, beans, peas, lentils, nuts, seeds, tofu, salmon, lamb, and skinless chicken
• Low-fat or fat-free dairy: yogurt, lactose-free dairy, cheese, soy yogurt, or fortified soy beverages

Should You Take A Prenatal Supplement?

Most health care providers or midwives will prescribe a prenatal supplement either before conception or shortly thereafter. This is to ensure that you meet all of your nutritional needs. Please note that a prenatal supplement does not replace a healthy diet. Whether or not you decide to take a prenatal supplement is up to you. Just make sure that you get enough of the following nutrients: 

• Iron: Many women do not get enough iron during pregnancy. Iron helps your baby develop, so consult your healthcare provider to see if you need a prenatal supplement with iron, or a separate iron supplement. 
• Choline: An important nutrient for the developing baby’s brain. Foods that contain choline include lean meats, seafood, beans, lentils, eggs, and fat-free dairy. Most prenatal supplements do not have choline, so if you don’t think that you are consuming enough, consult your healthcare professional.
• Folic acid: Keep in mind that folic acid is the synthetic form of folate, which exists in many dark leafy vegetables, beans, peas, and nuts. You can also obtain folate from oranges, lemons, strawberries, melons, and bananas. If you take a prenatal supplement, make sure that it contains 400 to 800 micrograms (mcg) of folic acid. 
• Iodine: Another nutrient that is integral for the baby’s brain. If you use salt to season your food, make sure it is iodized salt. Prenatal supplements typically do not have iodine, so ask your doctor whether you need an iodine supplement or not. 

Avoid Certain Foods

During your pregnancy, please note that you should stay away from certain foods. The following foods may contain bacteria that can harm the baby:

• Lunch or deli meats, smoked seafood, and hot dogs
• Raw (uncooked) or rare (undercooked) meats, poultry, or eggs
• Raw sprouts, including clover, radish, alfalfa, and mung bean sprouts
• Unpasteurized juice, cheese, or milk. Make sure you see “pasteurized” on the label.
• Raw or rare fish or shellfish, such as sushi or raw oysters. (You can eat fish because it contains healthy fats, but some seafood is high in mercury. Generally speaking, you can eat eight to 12 ounces of seafood per week, so long as it is low in mercury and high in healthy fats).
• Refrigerated pate and meat spreads

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Before delving into the juicy topic of alkalinity and reduced cancer risk, please understand that no single food or food group is known to prevent cancer. Some test-tube, animal, and even human studies indicate that certain foods exhibit cancer fighting properties, but they don’t singlehandedly get rid of cancer. Researchers note that maintaining a nutritious diet, keeping stress levels down, and exercising regularly may potentially reduce the risk of cancer. 

Proper nutrition is very effective as a cancer deterrent, but only when you pair that with a healthy lifestyle. That means avoiding foods, things, or habits that harm the body, such as tobacco and alcohol. Maintaining a healthy body weight also plays a role in cancer risk. Lately, the alkaline diet has been generating a lot of interest surrounding its ability to reduce the risk of cancer. In this article, we aim to discuss whether an alkaline diet helps prevent cancer. 

A Quick Lesson In Chemistry

Scientists report that the blood’s normal pH range rests between 7.35 and 7.45, making it slightly alkaline. Thanks to the body, blood pH is tightly regulated via several respiratory and metabolic systems. Blood pH that is too alkaline can be very fatal and calls for immediate treatment to return blood pH back to normal range. 

What Is The Alkaline Diet?

This diet is based on the theory that certain foods can change the body’s acid levels, or pH levels. The goal of the alkaline diet is to reduce the level of acidity within the body. Based on the information above, no food can alter the pH level of your blood. You can, however, experience changes in both the pH of your urine or saliva because those are waste products. You could never eat enough alkaline foods to impact your blood. The alkaline diet, though, involves consuming different foods and beverages that are categorically alkaline, meaning they have a pH between 7 and 14. Some popular alkaline foods include:

• Leafy green vegetables (kale, arugula, chard, collard greens)
• Citrus fruits
• Cauliflower
• Broccoli
• Onions, garlic, and ginger
• Nuts (raw and unsalted)
• Root vegetables
• Some seasonal fruits

On the other end of the spectrum, you have acidic foods. Eating too much of these foods can lead to a series of health complications, such as obesity, type 2 diabetes, and heart disease. Some popular acidic foods include:

• Red meat
• Poultry
• Dairy products
• Eggs
• Processed foods
• Fish
• Refined grains and sugars

Do Cancer Cells Thrive In An Acidic Environment?

Some research indicates that tumor cells may thrive in an acidic environment. Oxygen-starved cancer cells become highly acidic, causing them to become dormant. That occurs when acidic conditions in the body shut down the production of proteins in those cells. By disrupting their metabolic activity and circadian clocks, you essentially force the cells into dormancy. The unfortunate reality is that cellular dormancy can lead to drug resistance and cancer recurrence, so it is problematic. 

Some researchers believe that you can reverse this dormancy by counteracting acidity and resulting effects on cancer cells. That has actually led some people to wonder if the alkaline diet or baking soda can help prevent, or even treat, cancer. Based on the available information and research studies surrounding pH levels and cancer, it is unlikely for a couple primary reasons. 

To date, studies involved cancer cells in a lab and didn’t account for the complex or unpredictable behavior of tumors in the human body. Secondly, as stated earlier in the article, you cannot eat enough alkaline foods or beverages to alter the pH level of the blood. That is because the kidneys and other organs work round the clock to keep blood pH levels in a specific range. 

Do Acidic Foods Cause Cancer?

There is some research that shows that cancer cells are more likely to grow in acidic environments. Unfortunately, no evidence-based research indicates a link between the alkaline diet and reduced cancer risk. That said, what you eat is integral to optimal health and cancer prevention. There are plant-based superfoods that offer antioxidants and other nutrients that may enhance overall health and reduce the risk of cancer. The American Institute for Cancer Research recommends a diet rich in whole grains, fruits, vegetables, nuts, seeds, beans, and lean proteins for better overall health. 

The scientific community supports eating alkaline foods for a separate reason: to improve digestive health. Less acidic foods are easier on the stomach and better tolerated if you suffer from gastroesophageal reflux disease (GERD). If you experience acid reflux on a regular basis, consider eliminating acidic foods and focus on consuming alkaline foods. 

In conclusion, the alkaline diet does not specifically alter your blood’s pH level, so it cannot prevent or treat cancer. Focusing on fresh foods, including alkaline foods, can help improve other aspects of your health, which may enhance the body’s ability to fight cancer.

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Statistically, Black Americans are 1.5 to two times more likely than their white counterparts to develop Alzheimer’s disease, and related dementias. According to a new study, eating more whole grains may protect against cognitive decline, especially memory loss. During the study, participants consumed whole grains, including cereals, quinoa, and popcorn. We’ll discuss the outcome of the study and observations in this article. 

What Are Whole Grains?

Whole grains are foods eaten in their whole form and include grains like wheat, corn, quinoa, sorghum, spelt, rye, rice, and oats. They offer the “complete package,” so to speak, given that they differ from refined grains, which are stripped of valuable nutrients during the refining process. All whole grain kernels contain three parts: the bran, germ, and endosperm. Each part offers different nutrients, some of which include B-vitamins, copper, zinc, iron, magnesium, antioxidants, and phytonutrients. 

The Study

The research published in November 2023 monitored Black adult participants who consumed whole grains. Participants who ate more whole grains exhibited lower levels of memory decline, which equated to being a median 8.5 years younger that those who ate fewer daily servings of whole grains. Even those who ate fewer servings experienced a slower rate of cognitive decline. 

Study authors are excited by the fact that eating more whole grains may reduce the risk of dementia and Alzheimer’s disease. However, overall diet factors into the equation. Sure, whole grains may help the cause, but only if other dietary modifications are in place. For example, eating more foods that support brain health is a great first step, but cutting out foods that harm the brain is an equally important step. 

A Benefit For Black Adults, But Not White Adults

The study took place over six years, with researchers following more than 3,000 adults with a median age of 75. None of the participants had dementia at the start of the study, and roughly 60% of the adults in the study were Black. Every three years, study participants filled out a questionnaire detailing how often they consumed whole grains. They also completed cognitive and memory tests after filling out the questionnaires. The tests involved recalling lists of words and remembering numbers to put back in correct order. 

Study authors divided the participants into five groups based on the amount of whole grains they consumed. The group that ate the lowest amount of whole grains averaged less than a half serving per day, while the highest group averaged 2.5 servings per day. According to study authors, the highest amount was less than the 2020 Dietary Guidelines for Americans suggested. Those guidelines suggested three to five servings of whole grains per day. 

The analysis revealed that Black individuals with the highest whole grain intake showed slower rates of cognitive decline. The protective effects of whole grains were only observed in Black adults. A higher proportion of Black participants (67%) consumed more than one serving of whole grains compared to white participants (38%). Study authors observed that Black participants ate more oats, dark bread, bulgur, couscous, kasha, and other whole grain foods. 

Avoid Refined Grains For A Healthier Brain

Based on the results from the study, neurology professors note that whole grain consumption may improve cognitive function and slow memory decline. In fact, whole grains may even influence the ability to think and reason. Whole grains are commonly consumed in the Mediterranean diet, for example, which is associated with better cognitive function and heart health. The main takeaway is that experts discourage the consumption of refined grains, as they don’t encourage healthier cognitive function. Whole grains may offer these benefits because of the nutrients they provide. These nutrients may fight free radicals and reduce inflammation, which have previously been associated with mental decline.

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The MIND diet is essentially a way of eating to optimize brain health as you age. It combines the Mediterranean diet and DASH diet, creating a dietary plan that focuses on nutrients for the brain. This article details the MIND diet for beginners, highlighting the key components and how you can follow it. 

What Is The MIND Diet?

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The risk of dementia and overall brain decline increases with age, but the MIND diet aims to help reduce the risk or prevent cognitive decline. The reason that the MIND diet fuses the Mediterranean and DASH diets is because researchers believe them to be the healthiest diets today. According to research, both diets have demonstrated an ability to lower blood pressure and reduce the risk of several diseases, including diabetes, heart disease, and cancer. 

The reason behind developing the MIND diet was to help improve brain function and reduce dementia risk. While developing this diet, researchers took note of which foods from the Mediterranean and DASH diets had proven to benefit the brain. Fruit intake, for example, helps to improve brain function, with a lot of evidence supporting the consumption of berries. The MIND diet doesn’t just place an emphasis on fruit; rather, it encourages the consumption of vegetables, nuts, heart-healthy oils, whole grains, fish, beans, and a little wine for optimal brain health. 

The 10 Foods That The MIND Diet Encourages

• Green leafy vegetables: Aim for six or more servings of leafy greens like kale, spinach, cooked collards, cabbage, and salads per week. 
• Other vegetables: Try to eat other vegetables with your leafy greens at least once per day. Researchers note that non-starchy vegetables are better because they provide more nutrients and fewer calories. 
• Nuts: Although the creators of the MIND diet don’t specify which nuts to consume, they suggest that you consume five to six servings of nuts per week. Try to vary your intake of nuts, such as cashews, almonds, walnuts, and pecans. 
• Beans: Include beans in your meals at least four times per week, from lentils and black beans to kidney beans and chickpeas.
• Berries: Eat at least two servings of berries per week. You can choose from blueberries, raspberries, blackberries, or strawberries, all of which exhibit antioxidant activity. 
• Olive oil: Try to prioritize olive oil as your primary cooking oil and ditch vegetable, soybean, or canola oils. Olive oil has been proven to improve heart health, and you can click here for more information. 
• Poultry: Although you don’t have to eat poultry, you can eat it twice per week on the MIND diet. If you do eat poultry, avoid the factory farmed poultry options and opt for organic varieties. 
• Whole grains: Choose from oats, quinoa, brown rice, whole wheat pasta, barley, and more at least three times per day! These provide essential nutrients that optimize brain health. 
• Wine: Don’t chug-a-lug a bottle of wine every night! Instead, one small glass of red or white wine daily may have positive cognitive benefits. 
• Fish: Wild caught fish, not farmed fish, is rich in a variety of nutrients, especially omega-3 fatty acids. Aim to consume fish like tuna, salmon, trout, sardines, or mackerel at least once per week. 

Foods To Limit On The MIND Diet

• Cheese: Although you can consume cheese during the MIND diet, health experts don’t encourage the consumption of cheese more than one time per week. 
• Pastries and sweets: This category includes processed snacks, packaged desserts, ice cream, cookies, brownies, cakes, donuts, candy, and more. Try to avoid these at all costs, but once or twice a week will not completely derail your diet. 
• Butter and margarine: Do not consume more than one tablespoon (14 grams) of butter or margarine per day. It is better to use olive oil as your primary cooking oil. 
• Red meat: Do not consume more than three servings of red meat per week. This category includes pork, lamb, and all beef, or products made from these meats. 
• Fried food: Please avoid fried foods while following the MIND diet, especially if the fried food is from restaurants. 

The reason that you should limit your consumption of the above foods is because they contain saturated or trans fats. According to research studies, trans fats increase the risk of Alzheimer’s disease and heart disease. Partially hydrogenated oils contain a lot of trans fats, and they were banned by the FDA in 2020. They still exist in certain fried foods, but in much lower quantities. 

The Takeaway

Following the MIND diet may lead to numerous health benefits, including a reduction in oxidative stress and inflammation. Oxidative stress and inflammation contribute to the onset of many chronic diseases, and inflammation is detrimental to your brain. The MIND diet may also reduce harmful beta-amyloid proteins, which are potentially harmful to the brain. These proteins exist naturally in the body, but they can accumulate and form plaques in the brain, which can disrupt communication between brain cells.

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Following a low-calorie diet can be difficult if you are filling up on the wrong foods. Educating yourself on which foods have the lowest calories is a great first step, but the next step is finding which of those foods have a lot of fiber. You see, you can eat a lot of low-calorie foods, but they won’t necessarily fill you up. If you eat high-fiber foods, though, you will feel fuller for longer. 

A common trend among low-calorie foods is that they are naturally low in fat and sugar, making them great for weight loss. Taking in fewer calories than you extend is helpful on your weight loss journey. That said you also need fiber-rich foods to feel full and benefit the digestive system. If you are in search of low-calorie, high-fiber foods to incorporate into your weight loss meals and snacks, there are plenty of delicious options. Continue reading to learn about the foods that are readily available.

Beans And Legumes

Cooked legumes, such as lentils, peas, and beans, are full of fiber and low in calories. They provide lots of plant-based protein and are very inexpensive and versatile. According to the U.S. Dietary Guidelines, people should consume at least 1.5 cups of them each week. You can use beans as a meat replacement in burritos or in burgers. Lentils, peas, and chickpeas go great in soups and stews, and you can add veggies as well. Top salads with chickpeas or black beans, and you can always browse the internet for more legume recipe inspiration.

Vegetables

Ideally, you should aim to consume at least 2.5 cups of vegetables every day. Incorporate certain vegetables into smoothies, salads, stir-fries, soups, stews, and other entree options. Roast some Brussels sprouts, grill some green beans or asparagus, or go green with a big bowl of mixed greens, tomatoes, cucumbers, carrots, and more. Most vegetables are low in calories and have lots of water and dietary fiber, making them hydrating, filling options. One cup of boiled Brussels sprouts, for example, contains 56 calories and 3.3 grams of fiber. A 100-gram serving of raw sweet potatoes offers 86 calories and three grams of fiber.

Fruits

A good rule of thumb is to always keep fresh fruit in the house. You can always incorporate fruit into smoothies, on top of yogurt, in salads, desserts, or simply enjoy raw fruit as it is. Fruit usually has 100 calories or less per serving, while also providing lots of vitamins, minerals, fiber, and antioxidants. Take a medium apple, for instance, which offers 95 calories and three grams of fiber. One cup of blueberries contains 84 calories and 3.6 grams of fiber, while a medium pear offers 101 calories and six grams of fiber. And bananas, which everyone should have in their kitchen, offer 89 calories and 2.6 grams of fiber per one medium banana. 

Whole Grains

Packed with fiber, B-vitamins, iron, protein, and other nutrients, whole grains are a great low-calorie addition to your diet. You can incorporate whole grains into breakfast, lunch, dinner, or dessert options. Enjoy oatmeal for breakfast, a quinoa-based Buddha bowl for lunch, and chickpea pasta or wild rice and legumes for dinner. You just have to be careful with how many grains you consume in a day because the calorie content can add up quickly. One cup of oats offers 307 calories, but it also gives you 8.1 grams of fiber. A single serving (about one cup) of quinoa offers 5.1 grams of fiber, 8.1 grams of protein, and 222 calories. Just be careful not to use packaged, pre-made, or microwaveable varieties because they often contain other preservatives, sodium, and added flavors that negate their health properties. 

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Oatmeal is a classic, no frills breakfast, but think of it as a blank canvas. Once you have your oatmeal, you can mix and match ingredients to get a variety of flavors and textures in your breakfast bowl. We understand that oatmeal may not be your go-to breakfast, but this recipe may earn a slot in your top 10. Oats are one of the easiest grains to cook because you simply throw them in a pot with liquid and call it a day. Depending on the oats you purchase, you may need to cook them for a couple minutes or 10 minutes. Either way, your fiber-rich, protein-packed bowl of oats is ready in no time.

There are several types of oats, with the most popular varieties being steel cut, rolled, and quick oats. Steel cut oats have a firmer texture and are the least processed oat variety. They can take up to 20 minutes to cook, but they contain a lot of fiber! Rolled oats are very popular and act as a pleasant middle ground between steel cut and quick oats. They are very easy to make, but do not cook as fast as quick oats, which form a creamy oatmeal in a minute or so.

For the best bowl of oatmeal, we live by four key components. You need to hit notes of creaminess, sweetness, a little saltiness, and something special or extra. What is the extra flavor? Well, that entirely depends on your palate, but cinnamon, cocoa, peanut butter, vanilla, berries, or coconut yogurt are excellent options. We hope this recipe kickstarts your desire to make more bowls of oatmeal on a regular basis!

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If you didn’t have a good reason to start eating more whole grains and fewer processed meats before, you do now. A recent study examined nearly three decades of data on how 11 different dietary factors across 184 countries influenced the risk of type 2 diabetes. The data sheds light on the fact that being more selective about your food choices may help you reduce the risk of type 2 diabetes.

In 2018, the final year of the study, researchers estimated that 14.1 million cases of type 2 diabetes worldwide were caused by poor eating habits. Researchers noted that three factors had a disproportionate impact on the risk of type 2 diabetes. The first factor was not consuming enough whole grains, and the second was consuming too much refined wheat and rice. Finally, the third risk factor was the overconsumption of processed meat (think deli meats and other packaged meats like bacon). Not consuming enough non-starchy vegetables or drinking too much fruit juice didn’t have as big of an impact on type 2 diabetes risk, according to the analysis. 

Another study suggests that unhealthy, simple carbohydrates drive type 2 diabetes globally. The findings from this new study, however, reveal critical areas that require improvement on a global level. 

What Causes Type 2 Diabetes?

Type 2 diabetes develops when the body cannot make or use enough of the hormone insulin to help convert sugars in the foods we eat into energy. There are two primary concerns with diabetes, the first being that the pancreas doesn’t produce enough insulin, a hormone that regulates the movement of sugar into cells. Secondly, cells respond poorly to insulin and take in less sugar. That causes sugar to accumulate in the bloodstream. Medical experts still don’t fully understand why this happens, but some primary risk factors for type 2 diabetes include being physically inactive, obese or overweight, over the age of 45, or eating a poor diet. Most health experts agree that maintaining a healthy weight, exercising regularly, and eating a healthy diet can help prevent or reverse type 2 diabetes. 

Type 2 Diabetes Is Increasing Worldwide

The new study, which we mentioned earlier, tracked type 2 diabetes cases from 1990 to 2018. Within that time period, researchers noted that cases climbed in every single one of the 184 countries examined. Certain regions, where diets consist of high amounts of processed meats, red meat, and potatoes, had the most cases of type 2 diabetes. These regions included the United States, Central Asia, and Central and Eastern Europe, according to the study. 

Other regions, where diets include a high consumption of sugary drinks and processed meats, also have a higher proportion of type 2 diabetes cases. For example, many Latin American countries consume more sugary drinks and processed meats and less whole grains, so they have more cases of type 2 diabetes. 

The traditional Western diet tends to be rich in red meat, fried foods, sweets, processed foods, and saturated fats. All of these foods increase the risk of type 2 diabetes, according to registered dietitians. The lack of fiber, vitamins, minerals, and other healthy compounds in these foods can increase inflammation in the body. Chronic inflammation increases the risk of obesity and it can make it more difficult to maintain healthy blood sugar levels. Additionally, these foods make it more difficult to lose weight, even if you include a couple other healthy foods in your diet. 

What Can You Do? 

The good news is that there are small dietary changes that you can make to lower your risk of type 2 diabetes. Health experts recommend the following to help lower your risk:

• Subbing brown rice in place of refined, enriched white rice. 
• Fill your plate with lots of whole fruits and vegetables. In fact, half of your plate should always consist of these fresh foods, with one quarter whole grains, and the other quarter lean protein.
• Replace sugary cereals and breakfast foods with whole grains or fresh fruits and vegetables. A bowl of chia pudding, oatmeal (not from a sugary package), or even a smoothie are great breakfast options.
• Opt for plant-based proteins, such as chickpeas, black beans, lentils, kidney beans, navy beans, walnuts, almonds, cashews, hemp hearts, and quinoa. Consume those options instead of red meat and other processed meats. 

Results won’t happen overnight, but these small dietary changes can lead to more energy, weight loss, and a lower risk of type 2 diabetes over time. Stick with it and make small improvements to your lifestyle, and your body will thank you.

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There are many all-natural ways to speed up your metabolism. That would be a magical statement if people didn’t regularly  sabotage their metabolism and ability to burn fat. How do they do this? Well, as with most things that relate to your health, it all comes back to what you put in your body. That’s right, folks, there are many foods that slow your metabolism and prevent you from reaching your weight loss goals. 

The problem with “healthy diets” is that many of the foods that sabotage your weight loss efforts. You may engage in moderate aerobic exercise for 30-40 minutes per day for weeks on end without seeing any progress. Well, the foods you eat can plateau your weight loss by slowing your metabolism. What is it about these foods that makes them slow your metabolism, though? Some foods kick your immune system into overdrive and throw your blood sugar out of whack. If you are intolerant to certain foods, then you may experience chronic inflammation, keeping your nervous system in a constant state of fight-or-flight. Finally, some foods negatively affect the gut and take very long for the body to digest. If you want to know what foods are ruining your metabolism, continue reading. 

Canola Oil And Vegetable Oils

Canola oil and processed vegetable oils are extremely popular in various cooking applications. Safflower oil, sunflower oil, canola oil, and vegetable oil can be used for cooking or frying foods, or in salad dressings. Unfortunately, these oils are processed and rich in unhealthy fats that may interfere with appetite regulation, your mood, and hormone levels. Canola oil, in particular, has a reputation of being a “heart-healthy oil,” when it is not in reality. Most canola oil is genetically modified, meaning that the crops used to produce the oil are rich in pesticides. Several studies indicate that GMO foods cause cellular change and toxicity, two things that don’t help your body’s metabolism. Instead, it is better to consume oils that are naturally rich in monounsaturated fats. Some of these oils include cold-pressed olive oil, virgin coconut oil, and avocado oil.

Fruit Juice

Fat in your diet isn’t the primary culprit that makes your waist bigger. More often than not, it is the excess sugar you consume. Sugar hides in many different beverages and foods, and consuming too much sugar wrecks your metabolism. Too much sugar in your body contributes to sluggishness, unhealthy food cravings, and inflammation, all of which slow down your metabolism. Some of the most sugar-laden beverages are bottled fruit juices, including orange, grape, and apple juices. These are more like sugar water than juice, and they are extremely unhealthy for you, even though they sound healthy. Store bought fruit juices do not contain the benefits from the fruit, unlike juices that you make yourself. Consider this: one eight-ounce serving of fruit juice can contain up to 30 grams of sugar! If you are going to drink juice, do so sparingly and make sure that you are making your own juice. 

White Flour

White bread and white pasta are the enemy, in addition to all of the other white flour floods. All purpose white flour is essentially processed wheat that is bleached, enriched, and stripped of all the antioxidants and fiber. Because white flour lacks fiber, your body breaks it down quicker than whole grains, which take longer to digest. The body doesn’t burn extra calories to break down white flour foods, leaving your metabolism operating at a slower level. Alternatively, whole grains that are high in fiber ramp up your metabolism because it has to work harder to break down the fiber. 

Artificial Sweeteners

Similar to high fructose corn syrup, artificial sweeteners slow your metabolism like no other food. Aspartame is linked to lots of adverse health effects, such as apoptotic changes in the brain, free radical damage, and altered brain antioxidant status. In addition to these adverse health effects, artificial sweeteners trick your body into wanting more food because of how sweet they actually are. For example, one study evaluated the effects of diet soda on people with obesity, metabolic syndrome, and diabetes. Consuming just one diet soda a day significantly increased the risk for weight gain. Artificial sweeteners like aspartame and sucralose increase your cravings for carbohydrates. So although diet drinks are “calorie savers,” you end up eating calorically dense foods as a result of drinking them.

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It’s the beloved diet that promises all sorts of health benefits. In fact, it often tops the lists of “The Best Diets to Follow,” especially in regards to improving heart health and reducing inflammation. We are, of course, referring to the Mediterranean diet, which involves eating like you live on the coastlines of Italy and Greece. That means you eat bounties of fresh vegetables, lots of olive oil, fine wine, and fresh fish. 

Unfortunately, this way of eating doesn’t really encapsulate the entire Mediterranean region. There are 21 countries that touch the Mediterranean Sea. These countries include Algeria, Albania, Herzegovina, France, Croatia, Bosnia, Turkey, Malta, Tunisia, Monaco, Morocco, Greece, Israel, Lebanon, Italy, Egypt, Syria, Libya, Spain, Cyprus, and Slovenia. While there is some crossover among these cuisines, the diets of locals differ from country to country. That means that the Mediterranean diet that health experts praise is exclusive, focusing on Greece, Italy, France, and Spain. 

Why The Exclusivity?

The reason that the Mediterranean diet receives a lot of praise is because researchers identified several blue zones in Italy and Greece. Blue zones are areas that have the highest number of centenarians (people that live over 100 years old). The foods that these people consume help to decrease the risk of heart disease and all-cause mortality. That’s why health experts began to promote this way of eating. Although other non-European cuisines in the Mediterranean are nutritious, they are not as nutritious as European Mediterranean diets, according to early research. 

Focusing On European Cuisines May Be Stigmatizing

No matter where you live, you can embrace the principles of the Mediterranean diet. Eat more plant-based foods (whole grains, vegetables, fruits, nuts, seeds, and legumes), wild caught fish and lean protein, and unsaturated fats (olive oil). When you only focus on the cuisines of Greece, Italy, France, and Spain, though, you realize that the Mediterranean diet’s food list lacks diversity. Non-European Mediterranean countries have foods that are just as healthy. Excluding them from the list can be stigmatizing, according to registered dietitians. Each country in the Mediterranean region has their own unique foods or cultural preferences. That means that these foods need to be highlighted just as much as the foods that are signature to European countries. 

How The Diet Differs From Country To Country

There isn’t one dish that epitomizes the Mediterranean region. The spice-laden dishes from Morocco are not the same as the lemon and caper-inspired dishes of Southern Italy, yet both exhibit myriad health benefits. Even though the cuisines are different, most Mediterranean countries tend to focus on high-quality ingredients and simple preparations. Dishes often involve more seafood than meat and poultry, in addition to olive oil, whole grains, beans, lentils, and fruits and vegetables. 

This is even true for the beverages that people consume. For example, people in Turkey drink cup after cup of Turkish Tea, also known as Cay, from morning until night. They drink it at weddings, funerals, work meetings, and more. In Spain and Italy, though, the get up and go drink is espresso. Tunisians tend to drink mint tea. All of these drinks have their own unique health benefits and are popular in the Mediterranean, so excluding one or the other from the Mediterranean diet is silly, to say the least. 

The Takeaway

Needless to say, you lose a lot of diversity when you look at the Mediterranean diet through a U.S. lens. There is nothing wrong with the foods that are on that Mediterranean diet list, though. In fact, we encourage you to eat a lot of them, especially vegetables, fruits, whole grains, and healthy fats. Much like America, though, the Mediterranean is a melting pot of cultures that should include all cuisines from that region. Should you decide to subscribe to a Mediterranean diet, make sure to embrace ingredients and dishes from all of the Mediterranean countries. Explore new spices, preparation methods, and unique ingredients to reap the most benefits from your food. 

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