Longevity and healthspan is a complex equation but the foods we chooose to eat (and the way we prepare them) have much to do with a healthy life. Many studies have strived to identify foods associated with longer lifespans. It is essential to integrate the most reliable evidence regarding intake of different food groups and risk of mortality to optimize dietary guidance.
A new study reviewed all existing data of high quality and the suprisings are not a shock to plant-based eaters like so many following at the Kahn Center for Cardiac Longevity.
The authors comprehensively and systematically reviewed 41 meta-analyses involving over a million participants. Of the 41 studies, 18 were rated high quality, 8 moderate quality, 5 low quality, and 10 critically low quality.
The food groups under consideration included edible grains (refined and whole grains), fruits, vegetables, nuts, legumes, fish and fish products, eggs, dairy products/milk, meat and meat products (including processed meat, unprocessed red and white meat), sugar-sweetened beverages, and added sugars.
The findings revealed that higher consumption of nuts, whole grains, fruits, vegetables and fish was associated with lower mortality rates, both in high versus low comparisons and per serving analyses. Similarly, we observed favorable outcomes for legumes and white meat in high versus low comparisons.
Conversely, high intakes of red and processed meats, as well as sugar-sweetened beverages, were linked to higher all-cause mortality.
Dairy products and refined grains did not show clear associations with mortality, while there was a tendency in all-cause mortality for high intakes of added sugars and eggs.
The authors stated that "Our results support the associated longevity benefits from increased consumption of nuts, whole grains, fruits, vegetables, and dish – all clearly associated with lower mortality rates with increasing intakes.”
The findings of this analysis are similar to a prior large study by the Global Burden of Disease research groups. Nuts, seeds, legumes, fruts and vegetables are consistently the "green light" foods for healthspan and longevity.
As a plant-based diet of whole foods is taught at the Kahn Center, these new data further support The Plant Based Solution is the optimal path for health.
