Long healthy life is related to eating complex carbohydrates and beans

The following info is from:

Want Great Longevity and Health? It Takes a Village - WSJ - 

http://www.wsj.com/articles/want-great-longevity-and-health-it-takes-a-village-1432304395

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For the past 11 years, we have been studying what we call “blue zones” around the world—places where people live the longest with the lowest rates of chronic disease.

More than 65% of what people in the blue zones ate came from complex carbohydrates: sweet potatoes in Okinawa, Japan; wild greens in Ikaria, Greece; squash and corn in Costa Rica’s Nicoya Peninsula. Their diet consists mainly of vegetables, fruits, whole grains, beans and other carbohydrates. They eat meat but only small amounts, about five times a month, usually on celebratory occasions.

The cornerstone of every longevity diet in the world was the humble bean. One five-country study showed that beans were the only food that predicted a longer life—for each 20-gram serving (about two tablespoons) eaten a day, the chance of dying dropped by 8%. Fava beans in Sardinia, black beans in Costa Rica, lentils in Ikaria, soybeans in Okinawa. Seventh-Day Adventists, America’s longest-lived subculture, eat all kinds of beans, taking their cue from God’s injunction, in the book of Genesis, to eat the fruits of “seed-bearing plants.”

Dollar for dollar, most beans deliver more protein than beef. More important, beans’ high fiber content serves as a gut compost of sorts, enabling healthy bacteria to thrive.

The right carbs to eat to increase serotonin levels

The right  carbs to eat to increase serotonin levels are oats, whole grain, barley, buckwheat, yam and sweet potato.

Info source: 

http://www.progressivehealth.com/boost-serotonin.htm

Types of Carbohydrates by kidshealth.org

Info Source: http://kidshealth.org/kid/stay_healthy/food/carb.html

Two Types of Carbohydrates

There are two major types of carbohydrates (or carbs) in foods: simple and complex.
Simple carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl. If you have a lollipop, you're eating simple carbs. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because sugar isn't added to these foods and they also contain vitamins, fiber, and important nutrients like calcium. A lollipop has lots of added sugar and doesn't contain important nutrients.
Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined (say: ree-find) grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal fills you up better than sugary candy with the same amount of calories as the oatmeal.
So which type of carbs should you eat? Both can be part of a healthy diet.

My healthy snack: Steamed Purple Sweet Potato 紫心红薯 (Product of Vietnam) on 5 July 2012, Friday

On 2012-07-05, Thursday, I made my healthy snack Steamed Purple Sweet Potato (Product of Vietnam).

Quantity = One Purple Sweet Potato about 180 grams before peeling.

After Peeling and cutting = about 150 grams

Energy = about 150 kcal

Dietary fiber = about 2.4 grams

Peeling cutting time = about 5 minutes

Steaming time = about 12 minutes

Steamer = Stylux brand Mini Electric Food Steamer model LH-SC5003

Taster = Me

Verdict = Very good. This is my first Steamed Purple Sweet Potato (Product of Vietnam)