Diet in general, including food composition, calories, length and frequency of fasting intervals, will affect the length of time that health and bodily functions are maintained.
And a few days ago, researchers from the University of Southern California and the University of Wisconsin published an extremely detailed review of the diet in the medical journal Cell, which looks at different aspects of the diet. diet. The subjects involved were quite diverse, from fruit flies to centenarians, and diets ranged from popular vegetarians to low-carbohydrate (carb) diets, even restricted fasting. .
Research has shown that specific dietary factors can influence some life expectancy limits, as well as many markers associated with disease risk, such as insulin levels. cholesterol…
Scientists have also found a “synthetic diet formula” to help people live healthier and longer lives.
First, it’s important to consume plenty of unrefined carbohydrates, what we commonly call whole grains.
This means getting your core carbohydrate sources of tubers like sweet potatoes and potatoes, as well as whole grains like corn and rice. The consumption of flour and refined carbohydrates such as bread should be limited.
Second, it is necessary to consume a lower amount of protein. 30% of energy consumption should come from vegetable fats, such as oils and nuts extracted from plant seeds.
Third, need to eat fixed in a certain period of time, preferably within 12 hours. That is, if you eat breakfast at 8 am, you should not eat anything after 8 pm. After 8pm, you can count as fasting time. After 3-4 months of adherence, this approach can help reduce blood pressure, insulin resistance and other disease risk markers.
The researchers developed and refined this “longevity menu” from meals in regions where centenarians are found — most of their recipes are plant-based, or pescatarian (vegetarian but includes eating fish).
For several popular diets, the researchers also came to comprehensive conclusions.
For example, olive oil and nut fats in a Mediterranean diet (mainly fruits, vegetables, fish, olive oil, small amounts of meat added) may reduce the risk of cardiovascular disease. . The higher the vegetable fat in the diet, the lower the animal fat and protein content, the lower the risk of death.
Compared with those who eat meat, a vegan diet is associated with a reduced risk of all-cause mortality, as well as a lower risk of cancer, high blood pressure and diabetes. But because of the lack of certain amino acids, this diet has a much higher risk of bone fractures than meat eaters.
Scientists also found links between longevity and people following a ketogenic diet (very low in carbohydrates, moderate in protein, and high in fat). However, a ketogenic diet that is too low in carbohydrates can increase the risk of death. Especially for those whose carbohydrate intake made up less than 20% of their energy intake, the risk of all-cause mortality increased by 50%.
Taken together, the researchers came up with a “longevity diet”. That is eating more beans, whole grains and vegetables; should eat some more fish and some white meat; do not eat red and processed meat; low in sugar and refined grains; Add oils from nuts and olives.
But, for many people, it is obvious that this diet menu is quite boring and unappetizing. The question here is: Do you choose to eat well or do you want to live longer?