Nutrition expert Joan Sabaté shares his daily diet secrets for optimal health and wellness

Joan Sabaté, a renowned nutrition expert at Loma Linda University in California, has dedicated his career to studying the impact of plant-based diets on our health. With decades of research under his belt, Sabaté has uncovered some significant health benefits associated with the consumption of nuts, berries, and avocados.

His daily diet reflects his belief in the power of fresh produce and whole foods, steering clear of ultra-processed options. Sabaté, who describes himself as “nutty” about good health and nutrition, resides in America’s only longevity “Blue Zone,” where he has immersed himself in investigating the role of unprocessed plant foods in promoting overall wellness.

One of Sabaté’s groundbreaking findings came in the 1990s when he discovered that walnuts, despite containing small amounts of saturated fat, are actually beneficial for heart health, a revelation that challenged conventional wisdom and led to a shift in dietary recommendations. He later played a key role in shaping the 2020-2025 Dietary Guidelines for Americans.

His research has highlighted the health-boosting properties of foods like nuts, beans, avocados, and berries, which have been linked to a reduced risk of chronic diseases such as diabetes, obesity, and heart conditions. Sabaté is now delving into how specific plant foods might enhance the immune system’s ability to combat infections like the common cold and COVID.

Despite his extensive knowledge and expertise, Sabaté’s dietary practices remain simple and focused on whole, nutrient-rich foods. For breakfast, he blends nuts and fruits to create a vitamin-packed smoothie, while lunch typically consists of beans, vegetables, and bread drizzled with olive oil, a staple of the Mediterranean diet known for its various health benefits.

Dinner is usually a light affair for Sabaté and his wife, sometimes comprising a leafy green salad. While their home meals are predominantly vegetarian, Sabaté occasionally enjoys omega-3-rich fish when dining out to ensure he gets essential nutrients like vitamin B12. Overall, Sabaté’s approach to nutrition emphasizes the importance of a plant-based diet for optimal health and well-being.