What do you have to do to become a centenarian? This is the premise with which Dan Buettner set out in search of the places with the highest life expectancy in the world. This researcher specialized in longevity has dedicated more than two decades to the study of the habits and lifestyles of people who live to be 100 years old or more, among whom, of course, nutrition is an important aspect for health. Although when thinking about these places, countries like Spain, Italy or Japan may come to mind, thanks to Buettner, we know that the oldest corner of the world is in Central America.
Specifically, according to a CNBC report, Dan Buettner lived with a dozen elderly people from the Nicoya Cooperative, in Costa Rica. There, the first thing they do after waking up every day at 4 in the morning is to prepare the fire to boil beans and prepare corn tortillas. This is a ritual that opens the way to a diet based on foods that are not at all exotic and totally accessible, such as legumes, vegetables and rice.
The dish that the elderly of Nicoya eat for breakfast is known as gallo pinto. Researcher Dan Buettner compiled the recipe from José Guevara, 105, author of this version of the traditional Costa Rican rice and beans. Actually, it can also be consumed at lunch or dinner time.
In a large skillet, heat the oil over medium heat to sauté. First add the chopped onion and let it sauté for 4 minutes. Next, add the garlic clove and cook until golden. Then, add the Worcestershire sauce and the cooked beans (20 minutes) and stir over low heat for 2 or 3 more minutes. Finally, include the rice and mix it with the vegetables and legumes until it finishes heating and season with salt and pepper. Grab the corn tortillas and Bon appetit!
Beans have antioxidants with multiple benefits, since they cleanse the colon, reduce blood pressure and regulate insulin, according to Buettner. Like all legumes, these beans contain B vitamins and minerals such as magnesium, calcium, phosphorus, iron and potassium. Additionally, they are also a rich source of both soluble and insoluble fiber.
The combination with rice provides this recipe with the protein that humans need to start the day. Additionally, the corn tortillas that accompany the gallo pinto contain complex carbohydrates with a low glycemic index, that is, they provide energy without affecting blood glucose levels. This, together with coffee, another powerful antioxidant, makes up the healthiest breakfast in the world.
