- Plant-based diets are common in Blue Zones, regions where people live long, healthy lives. For protein, many Blue Zone cuisines rely on carb-rich staples like legumes and whole grains, Nuts the moderate protein/. Japanese, Greek, Italian, and Costa Rican. oods groups like beans, nuts, whole grains, herbs, and green veggies make up the backbone of Blue Zones diets. tend to be low-fat, with plenty of carbohydrates.
recommend between half to three-quarters of a gram of protein per pound of body weight — about 60-90 grams a day for a 120 pound person, for example. Protein is an important nutrient for helping repair tissue and build muscle focus on nutrient-dense sources like legumes Legumes like beans, peas, and lentils Beans are the cornerstone of the Blue Zones diet, alongside their fellow legumes, lentils and peas. from black beans in Costa Rica to lentils and chickpeas in the Mediterranean.In Japan, soybeans are a popular protein source, either processed into tofu for soup and stir-fry or steamed in the pod as edamame. recommend eating at least half a cup of beans daily.In addition to protein, legumes are also packed with fiber, a key nutrient in the Blue Zone diets.
Whole grains a source of carbohydrates, but certain unprocessed varieties can also add protein to your diet, too. buckwheat, and couscous contain five to six grams of protein per cup. Quinoa eight grams of protein per cup. Whole grains also contain essential amino acids, which combined with nutrients in beans can make up a complete protein source.
Nuts and seedshigh caloric density, with just a handful packing up to 200 calories.contain a wealth of nutrients like omega 3 fatty acids, linked to health benefits like less inflammation and lower risk of heart disease.Nuts and seeds that contain the highest amount of protein per serving include:
- Pumpkin seeds: 9 grams per ounce
- Almonds: 6 grams per ounce
- Hemp seeds: 6 grams per ounce
- Flax seeds: 5 grams per ounce