Researchers analyzed hundreds of studies to identify a diet that optimizes human health and longevity.
- They found that diets low in animal protein and high in complex carbohydrates that include periods of fasting are most beneficial for long-term health and life span.
- However, the researchers note that their findings simply provide a foundation for understanding and that, in practice, diets should be tailored to individual needs and circumstances.
In around 440 B.C., the Greek physician Hippocrates said “Let food be thy medicine and let thy medicine be food.”
Although treating food as medicine is a highly debated concept, many recent studies have demonstrated the wisdom in this statement and how monitoring
However, what precisely makes up the optimal diet remains controversial. Growing evidence suggests optimal diets may depend on an interplay of health factors, including age, sex, and genetics.
Recently, researchers reviewed hundreds of nutrition studies from cellular to epidemiological perspectives to identify a “common denominator nutrition pattern” for healthy longevity.
They found that diets including mid-to-high levels of unrefined carbohydrates, a low but sufficient plant-based protein intake, and regular fish consumption were linked to an extended lifespan and healthspan.
Dr. Valter Longo, professor of gerontology and biological sciences at the University of Southern California, and one of the authors of the study, told Medical News Today:
“First, diet here is intended as a nutritional lifestyle and not as a ‘weight-loss strategy’ although maintaining a healthy weight is key. All aspects of the diet are linked to long-term health and longevity.”
“I am delighted to see this review,” Dr. Pankaj Kapah, professor of gerontology at the University of Southern California, who was not involved in the study, told MNT.
“Generally when one thinks of a longevity diet, the first thing that comes to mind is what we can add to our diet to live longer. This article is important to raise the awareness that the most striking benefits from studies across species have come from limiting the diet or fasting.”
— Dr. Pankaj Kapah
The foundation of the longevity diet
For the study, the researchers analyzed hundreds of studies examining nutrition and delayed aging in short-lived species, nutrient response pathways, caloric restriction, fasting, and diets with various macronutrient and composition levels, such as the keto diet.
The studies analyzed nutrition and diet from multiple angles, from cellular and animal studies to clinical and epidemiological research investigating the lifestyles of centenarians.
In the end, the researchers found that the ‘longevity diet’ includes:
- A legume and whole grain-rich pescatarian or vegetarian diet
- 30% of calories from vegetable fats such as nuts and olive oil
- A low but sufficient protein diet until age 65 and then moderate protein intake
- Low sugar and refined carbs
- No red or processed meat
- Limited white meat
- 12 hours of eating and 12 of fasting per day
- Around three cycles of a five-day fasting-mimicking diet per year
The researchers further noted that, rather than targeting a certain number of calories, diets should aim to keep BMI under 25 and maintain ideal sex and age-specific body fat and lean body mass levels.
Moreover, they wrote that diets should be adapted to individual needs—especially for those over 65—to avoid malnourishment. Those over 65, for example, may become frail from a low protein diet.
For those without insulin resistance or obesity, high consumption of complex carbohydrates could reduce frailty in this age group and others, the researchers wrote, as it provides energy without increasing insulin and activating glucose signaling pathways.
The researchers also found that periodic fasting between the ages of 18 and 70 could reverse insulin resistance generated by a high calorie diet and regulate blood pressure, total cholesterol, and inflammation.
A recent study supports these findings. It found that changing from the typical Western diet to one rich in legumes, whole grains, and nuts with reduced red and processed meats is linked to an 8-year-longer life expectancy if started at age 60.
The researchers noted that diets involving calorie and protein restriction were consistently beneficial, whether in short-lived species or om epidemiological studies and large clinical trials.
They further noted that low but sufficient protein, or a recommended protein intake with high levels of legume consumption, could increase the health span by reducing the intake of amino acids including methionine. Methionine has been linked to increased activity in various pro-aging cellular pathways.
When asked how the longevity diet may benefit health from a clinical perspective, Kristin Kirkpatrick, a registered dietitian nutritionist at the Cleveland Clinic and advisor to Dr. Longo’s firm, Prolon, told MNT:
“The diet is primarily plant-based which, based on other similar studies, may contribute to lower risk of chronic conditions such as type 2 diabetes and cardiovascular disease.”
“Plant-based diets have also been associated with lower inflammation levels in multiple studies. As inflammation is the base of many diseases, this may contribute to the longevity factors as well,” she explained.
The researchers conclude that their findings provide solid foundations for future research into nutritional recommendations for healthy longevity.
When asked about the study’s limitations, Dr. Longo, Dr. Kapahi, and Kirkpatrick stressed that there is no ‘one-size-fits-all’ approach. The optimal diet, they say, may differ due to factors including sex, age, genetic makeup, and any sensitivities and intolerances, such as an intolerance to gluten.
Dr. Longo thus recommends people visit a dietician before undertaking a new diet.
Kirkpatrick added that many of her patients visit her when making dietary changes to ensure they are sustainable in the long term.
FROM OUR EXPERT NUTRITIONISTS
29 nutrition tips for better health and longevity
People can find it difficult or confusing to navigate the amount of nutrition information now available, and many sources have differing views.
This article offers science-based nutrition tips to help someone lead a healthier lifestyle.
1. Include protein with every meal
2. Eat oily fish
3. Eat whole grains
4. Eat a rainbow
5. Eat your greens
6. Include healthful fats
People should limit their intake of saturated fats while avoiding trans fats, according to the USDA.
A person can replace these fats with unsaturated fats, which they can find in foods such as avocado, oily fish, and vegetable oils.
People should limit their intake of saturated fats while avoiding trans fats, according to the USDA.
A person can replace these fats with unsaturated fats, which they can find in foods such as avocado, oily fish, and vegetable oils.
7. Use extra virgin olive oil
8. Eat nuts
9. Get enough fiber
10. Increase plant foods
11. Try beans and pulses
Nutrition tips for what to drink
Drinking plenty of healthy fluids has numerous health benefits. Health experts recommend these tips:
12. Drink water
Drinking enough water every day is good for overall health and can help manage body weight, according to the
Drinking water can prevent dehydration, which can be a particular risk for
If someone does not like plain water, they can add some citrus slices and mint leaves to increase the appeal, or drink herbal teas.
13. Enjoy coffee
A 2017 study suggests that moderate coffee consumption of 3–5 cups a day can reduce the risk of:
- type 2 diabetes
- Alzheimer’s disease
- Parkinson’s disease
- cardiovascular diseases
According to the same review, the recommended amount reduces to 2 cups per day for pregnant and lactating people.
14. Drink herbal teas
According to
Herbal teas, such as mint, chamomile, and rooibos, are caffeine-free and help keep someone hydrated throughout the day.
It is important to cut back on food and drink that may have harmful health consequences. For example, a person may want to:
15. Reduce sugar
According to
People should look out for hidden sugars in foods that manufacturers label as names ending in “-ose,” for example, fructose, sucrose, and glucose.
Natural sugars, such as honey and maple syrup, could also contribute to weight gain if someone eats them too often.
16. Drink alcohol in moderation
They advise up to one drink per day for females and up to two drinks per day for males.
Excessive drinking increases the risk of chronic diseases and violence, and over time, can impair short and long-term cognitive function.
17. Avoid sugary drinks
The
- weight gain and obesity
- type 2 diabetes
- heart disease
- kidney disease
- non-alcoholic liver disease
- tooth decay and cavities
- gout, a type of arthritis
People should limit their consumption of sugary drinks and preferably drink water instead.
18. Eat less red and processed meat
A large prospective study in the British Medical Journal indicates that U.S. adults eating more red and processed meat had higher mortality rates.
Participants who swapped meat for other protein sources, such as fish, nuts, and eggs, had a lower risk of death in the eight-year study period.
19. Avoid processed foods
According to a review in Nutrients, eating ultra-processed foods can increase the risk of many diseases, including cancer, irritable bowel syndrome, and depression.
People should instead consume whole foods and avoid foods with long lists of processed ingredients.
There are several steps a person can take to improve their health in addition to consuming healthful foods and drinks.
20. Support your microbiome
A 2019 review in Nutrients suggests that a high quality, balanced diet supports microbial diversity and can influence the risk of chronic diseases.
The authors indicate that including vegetables and fiber are beneficial to the microbiome. Conversely, eating too many refined carbohydrates and sugars is detrimental.
21. Consider a vitamin D supplement
The recommended dietary allowance for vitamin D is
Many people get some of their vitamin D from sunlight, while it is also in some foods.
People with darker skin, older adults, and those who get less exposure to sunlight — such as during winter or in less sunny climates — may need to take a vitamin D supplement.
22. Be aware of portion size
Being aware of portion sizes can help people manage their weight and diet.
The
People can adapt the guidelines to suit their cultural or personal preferences.
23. Use herbs and spices
Using herbs and spices in cooking can liven up a meal and have additional health benefits.
A
Curcumin in turmeric is anti-inflammatory and may have protective effects on health, according to
Garlic has many
24. Give your body a rest by fasting
Intermittent fasting involves not eating either overnight or some days of the week. This may reduce energy intake and can have health benefits.
According to a
25. Keep a food journal
The American Society for Nutrition say that keeping a food journal can help people track calories, see how much they are eating, and recognize food habits.
Keeping a food journal could help someone who wants to maintain a moderate weight or eat a more healthful diet.
Apps, such as MyFitnessPal, can also help someone achieve their goals.
26. Wash fruits and vegetables
Raw fruits and vegetables can contain harmful germs that could make someone sick, according to the
Always wash fresh produce when eating them raw.
27. Do not microwave in plastic containers
Experts recommend heating food in glass or ceramic containers that are microwave-safe.
28. Eat varied meals
Many people eat the same meals regularly. Varying foods and trying different cuisines can help someone achieve their required
This can be particularly helpful when trying to eat a broader range of vegetables or protein.
29. Eat mindfully
In a
Another
Nutrition is an essential part of health, and people can start leading a healthful lifestyle by making small changes to their diet.
It is also important to remember other key aspects of health, such as exercise and activity, stress strategies, and adequate sleep.
Source - Medical News Today
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