Nutrition

What are the pillars of the Blue Zone diet?

Eating in Blue Zones: More Than Just Diet

Okay, here's a great question. What are the pillars of the Blue Zone Diet? Well, I'm going to start by saying that it's not just diet. One of the strongest pillars of the Blue Zone, which is the places on the Earth where people live the longest over 100, but how fully, what do they do? Number one, they eat with others, they share a meal with other people, they Converse through the me. Neil, it's not always about the food. I'll give you another good pillar making most of your plate full of fruits, vegetables, and Grains protein is a condiment. It's on the side, it's like added bonus. So just starting with those two pillars is a great way to kick off, eating like you're in the blue zones.

The Blue Zone Diet is not just about food, it's about community and sharing meals. Fruits, vegetables, and grains should make up the majority of your plate with protein as a condiment.

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The pillars of the Blue Zone diet are centered around more than just food. One key pillar is the practice of eating with others and sharing meals, emphasizing the social aspect of dining. Another important pillar is making the majority of your plate filled with fruits, vegetables, and grains, while protein is treated as a condiment or a smaller portion. By focusing on these pillars, you can start adopting the eating habits of the Blue Zones.

How do different methods of food processing affect the bioavailability of protein?

How different food processing methods affect protein bioavailability

So, food processing can definitely affect the bioavailability of protein, mostly some of the essential amino acids like lysine and tryptophan. So when heat is included there, it can decrease the bioavailability. But truthfully, you can still get an abundant amount of these nutrients and not be worried as long as your diet is complete. Bioavailability also differs within the body. It depends on what the protein source is, like whey protein has a greater bioavailability than other proteins. Animal protein has greater bioavailability than plant protein. It doesn't mean that you shouldn't have those other proteins, it just means you might need a little bit more to make up for the loss or the decrease of the one amino acid.

Food processing can affect the bioavailability of protein, mostly specific essential amino acids like lysine and tryptophan. The bioavailability of proteins also depends on what type of protein it is, with animal proteins having a greater bioavailability than plant proteins.

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Different methods of food processing can impact the bioavailability of protein, particularly essential amino acids like lysine and tryptophan. Heat, for example, can decrease bioavailability. However, it's important to note that even with processing, a diet can still provide an abundant amount of these nutrients as long as it is well-rounded. Bioavailability also varies depending on the protein source. For instance, whey protein has higher bioavailability compared to other proteins, and animal protein generally has greater bioavailability than plant protein. This doesn't mean that one should exclude other protein sources, but it may require consuming slightly more to compensate for any decrease or loss in specific amino acids.

Is there any scientific evidence supporting the claim that gluten-free products can improve overall health?

Debunked: No evidence supports health benefits of gluten-free products

Okay, the question is, is there any scientific evidence supporting the claim that gluten-free products can improve overall health? So there is no scientific evidence that supports this. Gluten is a protein. It's found in wheat products. Wheat products are good for you. They have a lot of benefits. All the B vitamins are found in them. They're full of fiber and it's a low-calorie source of fiber. Who can be harmed by gluten? Those who already have a gluten sensitivity or a gluten intolerance. But other than that, there is absolutely no reason why anybody should exclude gluten from their diet.

There is no scientific evidence that supports the claim that gluten-free products can improve overall health. Those who have a gluten sensitivity or intolerance should avoid gluten, but there are many benefits to wheat products that are rich in B vitamins, fiber, and are low in calories.

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The claim that gluten-free products can improve overall health lacks scientific evidence. Gluten is a protein found in wheat products, which have their own nutritional benefits. Wheat products contain essential B vitamins, are rich in fiber, and serve as a low-calorie source of fiber. The only individuals who may be negatively affected by gluten are those with a gluten sensitivity or intolerance. For everyone else, there is no valid reason to exclude gluten from their diet.

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Dr. Nyree Dardarian, RD, CSSD, EdD answers your Nutrition questions. See all the advice Dr. Nyree Dardarian, RD, CSSD, EdD has and get answers to your own Nutrition questions.

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Nyree Dardarian is an assistant clinical professor in the Department of Nutrition Sciences at Drexel University and Director of the Center for Nutrition & Performance. Board-Certified in Sports Dietetics and a Fellow of the Academy of Nutrition and Dietetics, she is a TEDx speaker and has been featured in the Philadelphia Inquirer and media outlets such as CBS Philly, WHYY, Prevention Magazine, and Women’s Health. She also developed Dragon Gels™, an In-sport fuel used exclusively by the teams she supports. Her research focuses on the eating behaviors of esports players, athlete nutrition knowledge and behavior change, resting metabolic rate, body composition, and workplace wellness. Her most recent book chapter “Match Analysis in Squash” reimagines how squash is being played by using data.