Longevity Diets, Foods That Can Make You Live Longer –Research

Longevity diets or foods that can make you live longer, are increasingly popular topics in health and parlours, and the reasons are obvious

This is even as researchers have managed to outline the characteristics of the longevity diet, analysing

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 food quantityTrusted Source, type, and timing are crucial for good health.

However, what is Longevity diets? In other words, 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.

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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 review was published in the journal CellTrusted Source.

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 diets’ includes:

1. A legume and whole grain-rich pescatarian or vegetarian diet
2. 30% of calories from vegetable fats such as nuts and olive oil
3. A low but sufficient protein diet until age 65 and then moderate protein intake
4. Low sugar and refined carbs
5. No red or processed meat
6. Limited white meat
7. 12 hours of eating and 12 of fasting per day
8. 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.

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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.

-Adapted from Medical News Today