Will you choose to eat delicious food or live longer?
Dietary habits, including food components, calorie intake, the duration and frequency of fasting periods, will affect how long health and bodily functions are maintained.
A few days ago, researchers from the University of Southern California and the University of Wisconsin published an extremely detailed review of dietary practices in the prestigious medical journal Cell, discussing various aspects of diet. The subjects studied were quite diverse, ranging from fruit flies to centenarians, with diets varying from popular vegetarian options to low-carbohydrate diets, and even including intermittent fasting.
The research indicates that specific dietary factors can influence certain longevity limits, as well as affect various indicators related to disease risk, such as insulin and cholesterol levels.
Scientists have also developed a “comprehensive dietary formula” to help people live healthier and longer lives.
First, it is essential to consume more unrefined carbohydrates, commonly referred to as whole grains.
This means incorporating core carbohydrate sources from root vegetables like sweet potatoes and potatoes, as well as whole grains such as corn and rice. Consumption of refined carbohydrates like white bread should be limited.
Second, it is necessary to consume lower amounts of protein. About 30% of energy intake should come from plant-based fats, such as oils and nuts derived from plant sources.
Third, it is important to eat within a fixed time frame, ideally within 12 hours. For instance, if you have breakfast at 8 AM, you should refrain from eating anything after 8 PM. After 8 PM, you can be considered to be in a fasting period. Following this method for 3-4 months may help reduce blood pressure, insulin resistance, and other disease risk indicators.
The researchers have developed and refined this “longevity menu” based on meals from regions with high centenarian populations – most of their recipes are plant-based or pescatarian (vegetarian but including fish).
The ketogenic diet is confirmed to have its own advantages and disadvantages.
For some popular diets, researchers also provided comprehensive conclusions.
For example, olive oil and seed fats in the Mediterranean diet (primarily fruits, vegetables, fish, olive oil, with a small amount of meat) can reduce the risk of cardiovascular disease. The higher the plant fat content in the diet, the lower the intake of animal fats and protein, leading to a reduced mortality risk.
Compared to meat-eaters, a vegan diet is associated with a lower risk of mortality from all causes, as well as reduced risks of cancer, hypertension, and diabetes. However, due to the lack of certain amino acids, this diet carries a significantly higher risk of fractures compared to meat-eaters.
Scientists also found links between high longevity and individuals following a ketogenic diet (very low in carbohydrates, moderate in protein, and high in fats). However, a ketogenic diet that is too low in carbohydrates can increase mortality risk. Particularly for those whose carbohydrate intake accounts for less than 20% of total energy intake, the risk of death from all causes increases by 50%.
In summary, researchers have proposed a “longevity diet”. This includes eating more beans, whole grains, and vegetables; adding some fish and a little white meat; avoiding red meat and processed meats; limiting sugar and refined grains; and incorporating oils from nuts and olive oil.
However, for many people, this dietary menu seems quite boring and unappetizing. The question arises: Do you choose to eat delicious food or do you want to live longer?
