What diet supports optimal health?\r\n\r\nI don’t know about you, but I want to live a healthy and a long life. As a result, nutrition - for me - has become less specific to my former muscle building goal and more in-line with longevity and overall health. \r\nBUT what does a diet that’s optimal for health look like?!\r\n\r\nLooking at our ancestral health & the ‘Blue Zones’ can certainly give us a better indication on how to approach nutrition and some of the findings might surprise you!\r\n\r\nTake the Kitavans tribe in Papua New Guinea for instance, they have very low rates of heart attack, stroke, diabetes and obesity, yet they eat a diet incredibly high in carbohydrates (69% of their diet, on average, being attributed to this food group)! \r\n(Lindeburg et al, 2003)\r\n\r\nThe Kuna tribe of Panama on the other hand, they eat a diet that’s high in salt intake BUT don’t suffer from the same levels of cardiovascular disease or high blood pressure often associated with this.\r\n(McCullough et al, 2006)\r\n\r\nAs for the Inuits (Greenland Eskimos), they eat a diet that’s approximately 75% fats and virtually no plant food! Again, their health markers (as a population) were surprisingly good UNTIL their lifestyles started to change and there was a greater access to refined carbohydrate products.\r\n(Murphy et al, 1995)\r\n\r\nThe change in diet from native to more 'Westernised' appears to be one observational variable that seems to make a difference. For example, the Pima Indians of Arizona typically lived off the land until they became dependent on Government food programmes providing white flour, sugar, partially hydrogenated lard and canned goods. The result? This population now has the highest rates of diabetes (38%) in the US & one of the highest rates of hypertension and obesity of any population in the world! \r\n(Schulz et al, 2006)\r\n\r\nIn addition to these observations, the ‘Blue Zones’ represent the highest concentrations of centenarians in the world for which there are 5 locations around the globe listed: Loma Linda, California; Nicola, Costa Rica; Sardinia, Italy; Icaria, Greece; & Okinawa, Japan. They all follow different diets and lifestyles BUT do have some things in common:\r\n\r\n* They don’t overeat - therefore, they maintain a healthy bodyweight\r\n* Foods are locally home-grown and prepared - therefore, they don’t rely on processed foods\r\n* They regularly consume grains and legumes\r\n\r\nThe most obvious confounding variable is that these populations do not consume the typical ‘Westernised diet’ that consists of processed and refined foods. In turn, this likely helps them to maintain their bodyweight; avoid being overweight; and at greater risk of metabolic syndrome. \r\n\r\nWhat this means for you?\r\n\r\nTo summarise this message, it would be to consume less processed foods in favour of more whole-grains, legumes, fruits & vegetables, nuts & seeds, dairy, meat, and fish. However, it is NOT to say to never eat foods that are processed. We must understand that food is a part of our culture and all food in moderation is a good approach to take!\r\n\r\nUltimately though, the BEST DIET is the one that allows you to maintain a healthy bodyweight!