▎ WuXi AppTec content team editor
Is eating a foodie's top priority, is it a happy burger, fried chicken, spicy hot, or the occasional decision to have a salad, a light meal, or even a groundbreaking diet?
To be tasty and healthy, it's too hard for adults to make choices. Although we can't decide what to eat for you, now that there is a longevity menu in front of you, do you want to consider it?
As long as you choose the food on the recommended menu of the "Cell" review, I don't know if it is good or not, but if it is strictly enforced, it may live longer.
Researchers at the University of Southern California and the University of Wisconsin recently published an ultra-detailed diet review based on multifaceted dietary research. The subjects involved ranged from fruit flies to centenarians, and dietary practices ranged from the popular vegetarian diet and ketogenic diet to restricted fasting.
From research, specific dietary factors can be linked to several genetic pathways that regulate longevity, and these pathways affect many markers associated with disease risk, such as insulin levels, cholesterol, and so on.
There is no appetite for foodies here.
The core dietary strategies reported by the authors are:
Getting medium to high levels of carbohydrates from unrefined foods means that the core sources of carbohydrates are preferably rhizome foods such as sweet potatoes and potatoes, as well as whole grains such as corn and sorghum. Flour and refined carbs such as bread and noodles should be eaten to a minimum.
Image credit: 123RF
Protein intake is maintained at a low level on the premise of achieving basic protein requirements. Second, protein is best derived from plants.
30% of your energy intake comes from plant fats, such as oils and fats extracted from plant seeds, and nuts.
The above are the choices of food sources.
The eating time is best locked in a window, generally 11-12 hours. That is, if you eat breakfast at 8 o'clock in the morning, you will not eat more after 8 pm. Fasting period after 8 p.m.
This form of fasting, after about 3-4 months, can help lower blood pressure, reduce insulin resistance, and other markers associated with risk of disease.
Numerous studies have revealed the molecules and mechanisms underlying diet in relation to specific longevity pathways (Image source: References[2])
There are some places in the world where the number of long-lived elderly people is particularly large, which is also called "blue area", such as Okinawa in Japan, Sardinia in Italy, and Loma Linda in California, USA. There are far more centenarians in these places than elsewhere, and the Cell review has compiled a synthesis of all of these areas.
Residents who tend to come from the "blue region" have most of their diets of plant origin, or fish vegetarians (eat only fish meat), such as Okinawans, which account for only about 1% of food from animal sources. Overall, their protein intake is relatively low.
Image credit: 123RF
Various animal studies have shown that excessive protein intake is associated with increased mortality and reduced lifespan. More than 20% protein from daily calorie sources was associated with a 75% increased risk of all-cause death.
For several popular diets, the researchers also gave comprehensive conclusions.
Olive oil and nut fats in the Mediterranean diet (mainly fruits, vegetables, fish, olive oil, supplemented by a small amount of meat) can reduce the risk of cardiovascular disease, and the higher the plant fat in the diet, the lower the amount of animal fats and proteins, and the lower the risk of death.
Compared with meat eaters, vegan diets have a lower risk of all-cause death and a lower risk of cancer, high blood pressure and diabetes. However, due to the lack of certain amino acids, the risk of fracture is much higher than that of meat eaters.
The results of a ketogenic diet (very low carbohydrate content, moderate protein content, and high fat content) can be more complex, and its diet structure can allow people to obtain physiological benefits from lipid metabolism and autophagy, and due to protein content control, the link between elevated longevity markers can also be observed.
Image credit: 123RF
However, carbohydrates that are too low in the ketogenic diet may increase the risk of death, especially in people with carbohydrates accounting for less than 20% of energy intake, and the risk of all-cause death is increased by 50%. Therefore, the popular way of eating is not able to take care of your health in every way.
Perhaps Cell's longevity diet is better suited for people who want to live longer: eat plenty of legumes, whole grains, and vegetables; supplement with some fish and a small amount of white meat; skip red and processed meat; low-sugar and less refined grains; and supplement with vegetable fats like nuts and olive oil.
Do the above points, whether it is delicious or not, I don't know, but you are likely to be the last person to laugh!
Resources:
[1] New article outlines the characteristics of a “longevity diet”. Retrieved Apr 29th, 2022 from https://www.eurekalert.org/news-releases/950790
[2] Nutrition, longevity and disease: from molecular mechanisms to interventions. Cell（2022）， DOI: 10.1016/j.cell.2022.04.002
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