A Longevity Expert Says This Underrated Fruit Is Great For Blood Sugar Balance

But in terms of which specific fruits and veggies to munch on, he does throw a few wild cards into the mix. Here's a particularly healthy find that's rife throughout Okinawan villages: According to Buettner's Blue Zones research, we should all be eating more bitter melon. 

Specifically, Buettner notes that the melon can be beneficial for diabetes and prediabetes: "There's three compounds in it that help lower blood sugar," he explains. These compounds (called chantarin, polypeptide-p, and vicine, in case you're curious) have been shown to act similar to insulin when they're ingested in the body1. Of course, much more research is necessary before we can consider bitter melon a helpful treatment for the chronic condition, but the blood sugar benefits (and Buettner's anthropological evidence for longevity) shouldn't be ignored. 

However, some people really do like the strong taste of bitter melon, so don't knock it until you try it (you can usually find it in most Asian or Indian markets, or sometimes at health food stores). Try adding it to curries and soups along with other healthy vegetables, or even pickling the bitter melon for a slightly unique flavor profile. 

When it comes to longevity superfoods, simplicity is key. And while bitter melon may not sound like a conventional add to your fruit bowl, it's been beloved for years in a variety of cuisines and communities—many of which, according to Buettner, tend to live the longest and the healthiest lives.