If you want to eat like some of the healthiest people on the planet, consider swapping out that steak for a plate of beans and rice.
Eating high-carb diets rich in plant protein is a defining feature of the "Blue Zones," the five places in the world where people live the longest, healthiest lives — typically reaching, or surpassing, 100 years old in good health.
The so-called Blue Zones represent a wide variety of cuisines, like Japanese, Greek, Italian, and Costa Rican. While the specific foods vary, foods groups like beans, nuts, whole grains, herbs, and green veggies make up the backbone of Blue Zones diets.
People seeking to imitate the Blue Zones dietary patterns should aim to make plant-based foods about 95% of their diet and limit their intake of red meat, according to author Dan Buettner, who popularized the Blue Zones diet. Regardless of region, the diets also tend to be low-fat, with plenty of carbohydrates.
There are other ways to get protein in your diet, though.
Dietitians typically recommend aiming to get between half to three-quarters of a gram of protein per pound of body weight — about 60-90 grams a day for a 120 pound person, for example. Protein is an important nutrient for helping repair tissue and build muscle (although Blue Zone residents often skip the gym).
To eat enough protein on a Blue Zones diet, focus on nutrient-dense sources like legumes, with occasional servings of fish, dairy, and eggs.