Studies spanning three decades on eight popular diets have pinpointed the ones most likely to promote long-term health since the 1970s.
The Alternative Healthy Diet Index (AHEI) diets have shown slightly superior health benefits compared to the planetary health food index, Mediterranean diet, and healthy plant-based diets.
The AHEI diet focuses on increased consumption of vegetables, fruits, legumes, and nuts while limiting other foods like sugary drinks, red and processed meat, salt, and trans fats. Some meat, fish, and dairy products are allowed in moderation.
Other diets studied had similar characteristics but varied in terms of the amount of permissible meat intake for foods like olive oil, fish, and berries.
“This diet provides all the essential nutrients and food varieties necessary for maintaining a healthy life,” stated corresponding author Dr. Marta Guash Fere, an associate professor at the University of Copenhagen in an interview with BBC Science Focus. “It is a widely recognized dietary pattern focused on disease prevention.”
The study conducted by Harvard University’s Chan School of Public Health, Copenhagen University, and the University of Montreal analyzed data from over 105,000 middle-aged nurses and healthcare professionals.
Participants completed meal surveys over 30 years which were scored based on their adherence to eight different dietary patterns.
While only 9.3% of participants were categorized as healthy agers, those closest to the AHEI diet were found to be 86% more likely to reach 70 years of age in good health.
These individuals were also over twice as likely to reach 75 years of age in good health compared to those following diets less similar to the AHEI diet.
Healthy aging was defined as reaching 70 years of age with good cognitive, physical, and mental health without major chronic diseases like heart disease, diabetes, and cancer.
“This research focuses on healthy aging, aiming not just for longevity but for quality of life as well,” explained Guash Ferre. “We are concerned with maintaining overall health in various aspects – physical, cognitive, emotional, and mental.”
The second most effective diet was the Planetary Health Diet Index, promoting both human and environmental health by favoring plant-based diets.
Adherence to any of the eight diets was associated with improved aging, all emphasizing high plant food intake over meat, including vegetables, whole grains, nuts, and legumes.
Though they shared similarities, some diets were variations of the Mediterranean diet focused on longevity, while others were more plant-based or designed for specific purposes like reducing inflammation or safeguarding against cognitive decline.
Guash Ferre noted the intriguing aspect that the diet most conducive to healthy aging includes moderate incorporation of healthy animal-based foods.
She suggested that these proteins might benefit middle-aged and older populations by protecting against conditions like osteoporosis but may not be ideal for younger adults not addressed in the study.
Reduced consumption of ultra-processed foods was linked to improved aging, a finding detailed in Natural Medicine.
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About our experts:
Dr. Marta Guash Fere is an associate professor at the University of Copenhagen in Denmark and at the Department of Nutrition in Harvard Chan School of Public Health. She holds a PhD in nutritional epidemiology.
Source: www.sciencefocus.com
