What foods make live longer?

Whole grains Eating more whole grains — think brown rice, bran, oatmeal, popcorn, couscous, quinoa — may reduce the risk of early death, according to a large review of studies published in Circulation.

aarp.org - 7 Superfoods That Could Help You Live Longer - AARP

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4. Whole grains

Eating more whole grains — think brown rice, bran, oatmeal, popcorn, couscous, quinoa — may reduce the risk of early death, according to a large review of studies published in Circulation. The researchers found that people who ate about four servings of whole grains per day had a lower risk of dying during the 40-year study period, compared with those who ate little or none at all. The health benefits are believed to be a result of the high fiber found in whole grain foods, which may lower cholesterol production. In addition, says Kirkpatrick, “whole grains can replace white, refined grains, which have a negative impact on insulin, blood sugar and satiation.”

5. Fruits

There’s no such thing as a bad fruit (unless, of course, it’s bathed in syrup and comes from a can). They all offer a variety of immune-supportive, anti-inflammatory and anti-aging properties like vitamin C, potassium and phytochemicals, those good-for-you compounds found in plants, Kennedy says. But “berries are particularly beneficial, as they are low in sugars, high in fiber and rich in nutrients,” she adds. “The vibrant color is one way you can tell they are good for you. The blue-purple family of nutrients, like in many berries, have unique properties for immunity, brain health and cardiovascular health.” In a study published in Applied Psychology, Nutrition and Metabolism, healthy people between the ages of 66 and 70 who drank concentrated blueberry juice every day showed improvements in brain activity. The study suggests their memory also improved.

6. Legumes

People who live in the Blue Zones — whether it’s Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; or Loma Linda, California — have a thing for plant-based foods, especially the many peas, beans and lentils that are part of the legume family. These centenarians eat at least four times as many beans as Americans do on average. “Legumes are low in fat and high in protein, folate, iron, potassium and magnesium,” Kirkpatrick says. That’s not all. A review published in the journal Critical Reviews in Food Science and Nutrition found that beans are closely linked to a reduced risk of chronic diseases such as cardiovascular disease, cancer and diabetes.

7. Green tea

If you didn’t know better, you might think the secret to turning back the clock on aging can be found in a pot of green tea. You wouldn’t be far off. Research has linked green tea to a lower risk of heart disease, cancer, type 2 diabetes, Alzheimer’s and obesity. No surprise, then, that one study of older Japanese adults found that those who drank the most green tea — five or more cups a day — were 26 percent less likely to die during the seven-year study period than those who drank one cup a day. What is it about green tea? Nutrient-rich foods that are high in antioxidants — like green tea — have been linked with longer telomeres. Like the plastic tips of a shoelace, telomeres can be found at the end of chromosomes and protect DNA. They naturally shorten as we age, but the process can be accelerated by things like smoking, stress and poor diet.

The Best Anti-Inflammatory Foods

Kimberly Goad is a New York-based journalist who has covered health for some of the nation’s top consumer publications. Her work has appeared in Women’s Health, Men’s Health and Reader’s Digest.

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Does grapes raise blood sugar?

However, like any carbohydrate-containing food, grapes can raise your blood-sugar levels, especially if you consume a lot of them or consume them by themselves.

healthyeating.sfgate.com - Does Eating Grapes Raise Your Blood Glucose?

Grapes contain fiber and antioxidants, including flavonoids and resveratrol, which may lower your risk for heart disease, high blood pressure, high cholesterol and blood clots, according to MayoClinic.com. However, like any carbohydrate-containing food, grapes can raise your blood-sugar levels, especially if you consume a lot of them or consume them by themselves.

Recommended Serving Size

The recommended serving size for diabetics is 17 small grapes, which provides 15 grams of carbohydrates and counts as a serving of carbohydrates. This serving contains 58 calories and provides you with 1 gram of fiber and 1 gram of protein, along with 15 percent of the daily value for vitamin C and 5 percent of the DV for potassium.

Glycemic Index

The glycemic index is a tool used to estimate the effect of a particular carbohydrate-containing food on your blood sugar. Glycemic index scores below 55 are considered low, and foods with low GI scores don't cause large spikes in blood sugar when consumed in the recommended amounts. While GI measurements for grapes vary slightly, they usually fall in the 40s.

Minimizing Glycemic Index

Various factors influence the glycemic index of foods, including how ripe they are, the variety and whether they are cooked or processed in any way. You can minimize the overall glycemic index of a meal by consuming foods containing carbohydrates, like grapes, along with those that are high in protein or that contain fat or fiber. Fiber, protein and fat all cause your body to take longer to digest your food and slow the release of sugars into the bloodstream.

Considerations

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