Star chef Johann Lafer and Dr. Matthias Riedl highlight six essential food groups for maintaining health and longevity. They emphasize the importance of vegetables, pulses, omega-3 rich foods, fermented foods, whole grains, and low-sugar fruits, each supported by research showcasing their health benefits. Key recommendations include increasing vegetable intake to 400 grams daily, consuming 50 grams of legumes multiple times a week, and opting for low-sugar fruits in moderation to avoid excessive fructose intake, promoting overall well-being.
The following content is published by Focus online*
Renowned chef Johann Lafer and physician Dr. Matthias Riedl share essential dietary tips for maintaining optimal health.
They have highlighted six crucial food groups that extensive research has shown to bolster human health and longevity.
1. Vegetables & Herbs
Approximately 70% of people in Germany claim to consume vegetables like carrots and cabbage daily. Yet, fewer than one in seven actually meet the suggested minimum intake of 400 grams per day. Adjusting this dietary habit is key.
Vegetables and herbs are fundamental in Medical Cuisine recipes. They are packed with a variety of phytochemicals that protect cellular health, exhibit antibacterial effects, enhance the immune system, and support cardiovascular health. Recent research even indicates that these foods may aid metabolic processes in the brain. Sulforaphane, a specific phytochemical found in some vegetables, has been shown to have promising anti-cancer properties. Furthermore, vegetables are high in fiber, which serves as sustenance for beneficial gut bacteria, stabilizes blood sugar levels, promotes prolonged satiety, and contributes to weight management or loss.
2. Pulses
Older generations can serve as examples when it comes to consuming pulses. Foods like lentils, beans, and peas were staples in their diets. Today, we should prioritize these nutritional powerhouses, aiming to include 50 grams of pulses multiple times a week — ideally daily. Research reveals that this intake helps lower the risk of cardiovascular diseases, hypertension, and colorectal cancer.
Pulses are nutritional marvels, boasting over 20 grams of vegetable protein per 100 grams, yet many individuals in Germany consume far less than recommended. Studies reveal that increasing plant-based protein intake can greatly benefit overall health.
3. Foods Rich in Omega-3 Fatty Acids
The adverse effects of the modern Western diet largely stem from an imbalanced fatty acid ratio. The excessive presence of unhealthy omega-6 fatty acids in convenience foods poses significant health risks.
Consequently, around three-quarters of individuals lack sufficient levels of healthy omega-3 fatty acids. These essential fats are critical for various bodily functions, aiding in nutrient transport into cells and facilitating communication within the brain and immune system. Adequate omega-3 intake has numerous health benefits, including anti-inflammatory properties and reduced risk of heart disease, allergies, cognitive decline, and depression. Recent findings even suggest that a higher omega-3 consumption may extend lifespan.
4. Fermented Foods
Fermented foods, known for their distinctive sour and savory flavors, can help satisfy cravings typically associated with meat and aged cheeses. Items such as yogurt, kefir, sauerkraut, miso, tempeh, and kombucha are excellent examples.
These foods offer vast health advantages, containing beneficial microorganisms that enhance gut flora diversity and generate short-chain fatty acids, essential for nerve cell function. They also aid in nutrient absorption, protein digestion, immune defense, and may mitigate intestinal inflammation and conditions like eczema. There is even evidence suggesting they can alleviate anxiety disorders.
5. Whole Grain Products
Refined carbohydrates, primarily found in white flour products, provide little more than energy and lack essential nutrients. Given that many individuals lead sedentary lifestyles, unutilized energy leads to fluctuating blood sugar levels, slowed fat metabolism, and excess fat accumulation.
Conversely, whole grain products retain the grain’s outer layers, rich in fiber. These complex carbohydrates digest more slowly, promoting prolonged feelings of fullness.
Whole grains lead to moderated blood sugar spikes and fewer cravings. They also supply valuable plant proteins along with vital minerals and vitamins. Regular consumption of whole grain products significantly lowers the risk of various lifestyle-related diseases, particularly metabolic disorders like diabetes.
6. Low-Sugar Fruits
The saying “An apple a day keeps the doctor away” emphasizes the significance of fruit in a healthy diet. Fruits are packed with essential nutrients necessary for optimal body function, with low-sugar, vividly colored options like berries being especially advantageous. Their vibrant hues are due to phytochemicals that support various organ functions, boasting antibacterial, immune-boosting, and anti-inflammatory properties that help manage diabetes and hypertension.
It’s essential to remember that just 125 grams of fruit per day is sufficient to reap these health benefits.