Longevity diet: More plant-based foods, less red meat, and periodic fasting

New research suggests that adopting a diet high in legumes, nuts, and whole grains and low in red and processed meats, combined with some amount of fasting, can improve longevity.

The study was conducted by the University of Southern California and published the journal Cell.

The study said switching from a typical Western diet to an “optimal diet”, combined with periodic fasting, could extend your lifespan by over a decade if started at age 20.

The typical Western diet is high in animal protein, processed food, and refined sugars. The “optimal diet” in the study was high in legumes, nuts, and whole grains and low in red and processed meats.

However, individuals of any age could benefit from these changes. Even switching from a Western-style diet at age 60 increased average lifespans by more than eight years.

“We explored the link between nutrients, fasting, genes, and longevity in short-lived species, and connected these links to clinical and epidemiological studies in primates and humans — including centenarians,” author Dr. Valter Longo, PhD, USC Leonard Davis School of Gerontology said in a press release.

“By adopting an approach based on over a century of research, we can begin to define a longevity diet that represents a solid foundation for nutritional recommendations and for future research.”

The fasting effect

The researchers also looked at different types of fasting and how that can factor into a longer lifespan.

One takeaway was that it was better to restrict all of the day’s meals to an 11- or 12-hour period — so no more midnight snacking.

In addition, periodically fasting or following a fasting-mimicking diet (in which one drastically reduces normal caloric intake every three or four months may provide additional improvements to longevity.

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