Eat this, not that: the best (and worst) foods for longevity

Eat this, not that: the best (and worst) foods for longevity

New research shows how your dietary choices affect your lifespan - indelible foods like nuts and whole grains lower your mortality risk, while excessive red meat and sugary drinks can shorten your life.

In a study recently published in the journalAdvances in nutritionResearchers are reviewing how eating different types of food affects the risk of all-cause mortality.

How does food affect health?

Stronger longevity association for nuts and whole grains: Among all food groups studied, nuts and whole grains showed the most robust association with reduced all-cause mortality, with higher intake consistently associated with greater longevity.

Diet plays an important role in the development of various non-communicable diseases, which are cumulatively responsible for over 66% of all deaths worldwide. The relationship between diet and longevity is mediated by various metabolic and cardiovascular factors, some of which include hypertension, hyperglycemia, abnormal blood lipid profile, and high body mass index (BMI).

Certain foods provide protection against disease and mortality through the activity of their biochemical compound. Some examples of these food groups include nuts, which are rich in healthy fats, proteins, and bioactive compounds, and fruits and vegetables, which contain plenty of essential vitamins, phytochemicals, and dietary fiber. Conversely, excessive consumption of foods high in saturated fats and refined carbohydrates may increase the risk of mortality and the development of type 2 diabetes mellitus.

The significant role of diet in health highlights the importance of examining potential associations that may exist between different food groups and mortality risks, which can be used to optimize dietary guidelines and inform public health interventions.

About the study

Non-linear dose-response patterns: The study found that some food groups, such as fruits and vegetables, show diminishing returns beyond a certain intake level, so while beneficial, excessive amounts may not provide additional longevity benefits.

Researchers in the current study systematically examined 41 systematic reviews and meta-analyses involving over one million participants. Of the 41 studies selected for review, 18 found risk of bias to be of high quality, eight of moderate quality, five of low quality, and 10 of critically low quality.

The included studies mainly examined the effects of different food groups on all-cause mortality risk by determining their dose-response relationships. Food groups considered for the analysis included refined and whole grains, fruits, vegetables, nuts, legumes, fish and fish products, eggs, dairy and milk products, meat and meat products, sugary drinks and added sugars.

Optimal foods for greater longevity

Higher intakes of nuts, whole grains, fruits, vegetables and fish were associated with a lower risk of all-cause mortality, while increased intakes of processed and unprocessed red meat and sugary drinks were associated with a higher risk of all-cause mortality. Higher consumption of legumes and white meat was more often associated with lower mortality, while non-significant increases in mortality risk were attributed to added sugars, eggs and refined grains.

The association between mortality risk and dairy and refined grain consumption was inconclusive.

Our results support the longevity benefits associated with consumption of nuts, whole grains, fruits, vegetables and peel - all significantly associated with lower mortality rates with increasing intakes. “

Conclusions

Nuts, whole grains, fruits, vegetables and fish are rich sources of many essential nutrients, including vitamins, minerals, nutritional fiber, antioxidants, bioactive compounds and healthy fats. These nutrients are critical for reducing inflammation and oxidative stress, improving metabolism and endothelial function, and preventing chronic diseases, including cardiovascular and metabolic diseases and certain cancers.

Dairy and refined grains remain unclear: Unlike other food groups, dairy and refined grains lacked clear associations with mortality risk, suggesting that further research is needed to determine their precise health effects.

In contrast, processed and unprocessed red meat and sugary drinks are high in saturated fats and refined sugars, both of which increase inflammation, oxidative stress and insulin resistance. Chronic inflammation and oxidative stress are important risk factors for various chronic diseases, highlighting why these foods are associated with a higher risk of overall mortality.

Importantly, the current analysis may not have considered relevant data due to indexing limitations within electronic databases or unclear relevance indicators in specific article titles and abstracts. Another limitation of the review is the significant heterogeneity observed in selected studies, indicating that not all products within each food group have consistent associations with mortality.

These limitations emphasize the need for additional studies to assess the overall mortality risk associated with subcategories in each food group. These efforts can clarify the beneficial effects of certain types of fruits, vegetables, meats, or grains and how specific factors such as preparation methods, dietary context, and cultural influences contribute to health outcomes.

The article screening process included ASReview software, which uses active learning and natural language processing to optimize the title and abstract screening process. The successful application of this software supports future synergistic collaborations between software developers, artificial intelligence experts and researchers conducting systematic reviews.

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