You may have heard of the “longevity diet” – but what exactly is it, and how does it differ from other diets that promote health?
The Longevity Diet is a set of dietary recommendations compiled by biochemist Valter Longo, Director of the Longevity Institute at the University of Southern California. He is known for his research on the role of fasting, the impact of nutrients on human genes, and how these factors influence aging and the risk of diseases.
The goal of the longevity diet is primarily for older adults, but it is also encouraged for younger individuals. Longo has stated his intention to live to 120 years old by adhering to this diet.
This diet is similar to the Mediterranean diet, particularly as both use olive oil.
The foods included in this diet are vegetables, including leafy greens, fruits, nuts, legumes, olive oil, and low-mercury seafood.
Most foods in the longevity diet are plant-based. A plant-based diet is often rich in vitamins and minerals, fiber, antioxidants, and contains low levels of saturated fat and salt, which are beneficial for health.
Foods that are not recommended include meat and dairy, as well as processed foods high in sugar and saturated fats.
For those who still wish to consume dairy, the longevity diet recommends switching from cow’s milk to goat or sheep’s milk, which have slightly different nutritional profiles. However, there is little evidence that sheep and goat milk provide significantly greater health benefits. Additionally, you can include fermented dairy products (such as cheese and yogurt) in your diet, as they offer a richer microbiome (good bacteria) than any type of milk.
Many may recognize this as a familiar dietary pattern. It is similar to the Mediterranean diet, especially since both exclusively use olive oil. The Mediterranean diet is promoted and supported for its health benefits, reducing disease risk, and extending lifespan.
The longevity diet also aligns with many national evidence-based dietary guidelines, including those from Australia.
Two-thirds of the recommended foods in Australia’s dietary guidelines come from plant-based sources (grains, seeds, legumes, fruits, vegetables). The guidelines also provide plant-based protein alternatives (such as dried beans, lentils, and tofu) and dairy (soy milk, yogurt, and cheese, provided they are calcium-fortified).
Another aspect of the longevity diet is the designated fasting time, known as intermittent fasting. This diet supports eating within a 12-hour window and refraining from eating three to four hours before bedtime.
Typically, those practicing intermittent fasting will fast for 16-20 hours with an eating window of 4 to 8 hours. Another intermittent fasting option is the 5:2 diet, where food intake is restricted to about 500-700 calories on two days of the week, while eating normally on the remaining five days.
Evidence suggests that intermittent fasting can lead to improved insulin resistance, thereby helping to better control blood sugar levels. This may reduce the risk of type 2 diabetes and other chronic diseases, such as heart disease and obesity.
Reducing snacking helps lower calorie intake. (Image: Upsplash).
The longevity diet recommends that overweight individuals should only eat two meals a day – breakfast and either lunch or dinner – along with two low-sugar snacks. This eating pattern aims to reduce calorie intake for weight loss.
Another important aspect of this recommendation is reducing snacking, especially foods high in saturated fats, salt, or sugar. These are often referred to as discretionary foods, or fast foods. These items provide little nutritional value and negatively impact health.
Different colored vegetables contain various nutrients. (Image: /Unsplash).
The longevity diet recommends consuming nutrient-dense foods, and most national dietary guidelines also support this. This means eating a diet rich in plant foods and a variety of foods from each food group.
You should eat colorful fruits and vegetables as they contain different nutrients that are beneficial for health. It is recommended to choose a variety of whole grains instead of refined grains, with bread, pasta, and rice also being certified as having the best nutritional content.
This diet recommends limiting protein intake to 0.68-0.80 g per kilogram of body weight per day. This translates to 47-56 g of protein per day for a 70 kg individual, with each of the following foods containing about 10 g of protein: two small eggs, 30 g of cheese, 40 g of lean chicken, 250 ml of milk, 3/4 cup of lentils, 120 g of tofu, 60 g of nuts, or 300 ml of soy milk. This aligns with government recommendations.
Older adults, the target demographic for the longevity diet, may have less capacity to meet this protein requirement.
In the longevity diet, most protein comes from plant sources or fish. This can be adjusted and planned specifically to ensure adequate provision of all necessary nutrients if the diet lacks red meat.
This diet advises supplementing with multivitamins and minerals every three to four days. Longo states that this helps prevent malnutrition and will not cause any nutritional issues.
However, many health organizations, including the World Cancer Research Fund, the British Heart Foundation, and the American Heart Association, do not recommend using supplements to prevent cancer or heart disease.
Supplementation should only be done based on a doctor’s advice, following blood tests that indicate a deficiency in a specific nutrient. This is due to the fact that some vitamins and minerals can be harmful if absorbed in high levels.
If you are consuming a variety of foods from all food groups, you are meeting all your nutritional requirements and do not need supplementation.
This longevity diet synthesizes many aspects of a healthy eating pattern based on research. We promote these practices because they improve our health and reduce the risk of developing chronic diseases. All these aspects of healthy eating can help increase lifespan.
What is not mentioned in the longevity diet is the importance of exercise for good health and longevity.
