Imagine yourself in the Nicoya Peninsula, Costa Rica. The air is still cool, the sun has barely risen. In the Cooperativa Nicoya, a dozen people are already working around the clay ovens. Their movements are precise, honed by decades of practice. Here, no industrial cereals or hastily buttered toast. The centenarians’ breakfast is a real institution.
On the menu? Corn tortillas prepared using an age-old technique, nixtamal. The secret? Corn flour is mixed with wood ash, a process that releases niacin (vitamin B3) and makes amino acids more easily assimilated by the body. These tortillas are not only delicious with their slightly nutty flavor – they are also an exceptional source of complex carbohydrates with a low glycemic index.
That’s part of the secret to the most recommended breakfast, as observed by Dan Buettner, explorer, longevity researcher, National Geographic contributor, journalist and award-winning producer. For around twenty years, he followed the habits and customs of this population of centenarians, particularly in terms of nutrition. What to guide us on the most recommended foods for a centenarian’s breakfast.
The magic duo: black beans and rice
The true nutritional treasure of this breakfast lies in its main dish: gallo pinto, a mixture of rice and black beans simmered with onions, red peppers and local herbs.
Black beans are real nutritional bombs. They contain the same anthocyanins (antioxidants) as blueberries, regulate blood pressure and insulin, and are packed with folate. When we combine them with rice, we obtain a complete protein – all the amino acids necessary for our body are there.
To top it off, Nicoyans accompany their meal with a local coffee with antioxidant properties and a chilero (condiment made from vinegar, carrots and chili peppers) which provides probiotics and anti-inflammatory curcumin. All for the modest sum of $4.23.
How to adopt this centenary diet?
The good news is that you don’t have to move to Costa Rica to benefit from the benefits of this ancestral breakfast. Here’s how to adopt it in Western countries:
- Make a big batch of black bean soup at the start of the week
- Get nixtamalized corn flour (masa harina) in specialized grocery stores or “world cuisine” sections.
- Take the time to prepare your homemade tortillas (industrial tortillas are full of sugar)
- Always combine your beans with rice
- Don’t forget fresh vegetables and aromatic herbs, sources of fiber
The secret is not so much in the complexity of the ingredients as in their quality and traditional preparation. These centenarians remind us that a healthy breakfast doesn’t need to be complicated or expensive, it just needs to be prepared with care and respect for tradition.
- The ideal breakfast for longevity combines nixtamalized corn tortillas with a mixture of rice and black beans (gallo pinto)
- Traditional food preparation (especially with wood ash) maximizes their nutritional value and the bioavailability of nutrients
- This simple, economical diet provides complete proteins, antioxidants, B vitamins and fiber – all the elements needed for a long, healthy life
