Since there aren't many populations worldwide that naturally live to be 100 years old, these individuals are the subject of study and observation. The Hunza diet may hold the secret to living a longer and healthier life in this sense. Let's examine what it is and the best way to embrace it.
The Hunza Valley's population easily reaches the age of 110–120 years old and rarely becomes sick. This led an English physician to conduct research on this about 30,000-person community, which is found in Pakistan's northern area and is bordered by China, India, and the Himalayan Mountains.
What does the Hunza diet consist of?
The English physician was astounded at the Hunza people's longevity—many of them lived to be over 100 years old—and their lack of sickness.
The Hunza Valley's residents have long lives because of their diet, which is high in carbs and low in protein.
Fruits and vegetables are the main course, with a concentration on eating leafy greens like lettuce and a preference for seasonal fruit.
The Hunza cuisine is primarily vegetarian and includes sheep cheese, whole grains, sprouted grains, and water from glaciers in addition to a high intake of fruits, vegetables, and plants.
Meat eating is restricted to rare occasions and holidays. Because of the minimal amount of dairy products consumed, this diet is low in protein and high in fresh vegetables, which are also great providers of vitamins and minerals that the body needs.
Furthermore, Hunza diets are essentially devoid of ultra-processed foods since, in contrast to Western diets, they are sparse in their intake of these industrially processed, low-nutrient items.
The benefits of the Hunza diet
The Hunza diet is defined by a low consumption of saturated fats from animal-based foods like meat and eggs and a high intake of fiber, vitamins, and minerals that the body needs. It also has a wealth of antioxidants and healthy phytochemicals that come from the Hunza Valley's residents' varied diet of fruits, vegetables, and plants.
There is scientific evidence to back the claim that this kind of diet can extend life by several years. According to studies, eating a lot of fruits and vegetables—roughly ten servings each day—can lower the chance of dying young by up to 42%.
Similarly, eating these foods can help avoid degenerative and cardiovascular illnesses, among other health risks.
Furthermore, consuming a lot of fiber, which is abundant in the Hunza diet, has been linked to healthy aging and a decreased chance of passing away from any reason.
Taking into account these elements, as well as the body's notable abundance of antioxidants and compounds with anti-inflammatory properties, implementing the Hunza diet may prove to be a beneficial means of enhancing both life expectancy and quality of life.
How to follow the Hunza diet
The following suggestions are suggested in order to adopt some elements of the Hunza diet and enhance our own nutrition for the benefit of our health and longevity:
Fresh and seasonal foods should be prioritized over processed and ultra-processed foods, which are widely accessible and frequently consumed in modern diets.
Cut back on your meat intake and substitute plant-based protein sources like legumes, whole grains, and sprouts. Legumes constitute a relatively small part of the Hunza diet, yet they are quite useful for providing the body with nutrients that are satisfying.
It's always a good idea to include fruits and vegetables in our meals, but it's especially important to eat them raw or very lightly cooked to retain their antioxidants and nutrients.
Here are some recipes that are influenced by the Hunza diet:
Hunza Vegetable Stir-Fry: Use a tiny bit of olive oil to sauté a range of seasonal vegetables, including bell peppers, broccoli, cauliflower, carrots, and snow peas. For extra flavor, season with herbs and spices like garlic, cumin, and turmeric. Serve on top of brown rice or quinoa, or other healthful grains.
Hunza Lentil Soup: Add chopped onions, garlic, ginger, and seasonings like coriander and cumin to cooked red lentils. Add a large amount of mixed veggies, including spinach, carrots, and zucchini, along with the chopped tomatoes and vegetable broth. Cook until the veggies and lentils are soft. Serve hot, squeezed with fresh lemon juice.
Hunza Buckwheat Pancakes: Incorporate mashed bananas, almond milk, buckwheat flour, and a dash of cinnamon into the batter. In a nonstick pan, cook them till golden brown. Garnish with sliced bananas, fresh berries, and a honey or maple syrup drizzle.
Hunza Vegetable Curry: Fry the ginger, garlic, and onions in a skillet until aromatic. Add a mixture of paprika, turmeric, and curry powder. Add chopped tomatoes, peas, cauliflower florets, and cubed potatoes. Simmer until the veggies are soft and the flavors are incorporated. Serve the stew over steamed basmati rice or whole grain bread.
Recall that the Hunza diet served as the inspiration for these recipes, which may be customized to suit individual tastes while maintaining a focus on seasonal, fresh vegetables, complete grains, and plant-based foods.
We can imitate the Hunza population's eating habits, which significantly contribute to their high life expectancy and good health, by adhering to these recommendations.
