Consume more nuts, legumes, whole grains, and less red meat, as per a longevity diet.
According to new health care articles; a diet rich in legumes, nuts, and whole grains and low in red and processed meats, accompanied by occasional fasting, can help people live longer.
For decades, research has repeatedly showed that a vegetarian diet rich in vegetables, fruits, nuts, legumes, and wholegrains can lower your risk of various illnesses and help you live longer1–5.
A new meta-analysis of existing dietary research published in the journal Cell suggests switching from a typical Western diet high in animal protein, processed food, and refined sugars to an “optimal diet” high in legumes, nuts, and whole grains and low in red and processed meats, combined with periodic fasting, could extend your lifespan by over a decade if started at age 20.
The researchers discovered that there is no single “longevity diet,” but rather a set of core principles that appear to be linked to a longer lifespan, better health, and lesser adverse effects.
The authors define these diets as “primarily plant-based but include frequent consumption of pesco-vegetarian-derived proteins” with a mid to high carbohydrate content but low protein intake.
For example, Long-lived Okinawans ate a diet that had only 1% animal protein and extremely little fat. However, studies of diets in a number of different long-lived societies revealed that getting roughly 30% of one’s energy from fat was entirely healthy, if not protective.
It is concluded that “the high circulating fat content does not appear to have pro-ageing effects.” Furthermore, a low-protein diet in individuals over 65 “may instead lead to lean body mass loss and fragility.” stated in the health care articles by researchers.
If you typically eat meat and three vegetables for night, transitioning to a plant-based diet may appear overwhelming and difficult to maintain.
The good news is that you don’t have to make extreme adjustments and eliminate all meat from your diet right now. It’s better to start with simple changes that you can stick to – this is a lifetime change, not a fad diet.
The most essential thing to remember while cutting back on meat is to replace it with vegetables, legumes, wholegrains, fruits, nuts, and seeds, rather than filling the vacancy on your plate with overly processed carbohydrates.
As a result, your “longevity diet” must be tailored to your age, circumstances, and preferences.
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