You will have heard of the Longevity Food regimen, and its promise to increase life – however what precisely is it and is it completely different from different diets that promote good well being?
The Longevity Food regimen is a set of consuming suggestions compiled by biochemist Walter Longo, director of the Longevity Institute on the College of Southern California. He’s recognized for his analysis on the position of fasting, the impact of vitamins in your genes and the way they will have an effect on growing older and illness threat.
Whereas the extended-release food regimen was aimed on the aged, additionally it is advisable for younger adults. Longo stated he plans to stay to 120 by following the food regimen.
So what does the food regimen appear to be?
Meals on this food regimen are greens, together with leafy greens, fruits, nuts, beans, olive oil, and seafood, that are low in mercury.
So many of the meals within the Longevity Food regimen are plant-based. Plant-based diets are typically excessive in nutritional vitamins, minerals, dietary fiber, and antioxidants, and low in saturated fat and salt, which ends up in well being advantages.
Meals that aren’t advisable are extra meat and dairy merchandise, and people excessive in processed sugar and saturated fats.
For individuals who don’t want to not eat dairy merchandise, the Lengthy Life Food regimen advises switching from cow’s milk to goat’s milk or sheep’s milk, which include barely completely different vitamins. However there’s little proof that sheep and goat milk present extra well being advantages.
Together with fermented dairy merchandise (reminiscent of cheese and yogurt) in your food regimen, as advisable within the long-life food regimen, is useful as a result of it gives a extra widespread microbiome (good micro organism) than any milk.
Have you ever seen this food regimen earlier than?
A lot of chances are you’ll acknowledge this as a well-known consuming sample. It’s just like the Mediterranean food regimen, particularly since they each include olive oil as the popular oil. The Mediterranean food regimen is strengthened and supported by a big physique of proof for selling well being, decreasing illness threat, and selling longevity.
The Longevity Food regimen can be just like lots of the nationwide, evidence-based dietary pointers, together with the Australian Dietary Pointers.
Two-thirds of the meals advisable within the Australian Dietary Pointers come from plant meals (grains, cereals, legumes, beans, fruit and veggies). The rules additionally present plant-based alternate options to protein (reminiscent of dried beans, lentils, and tofu) and dairy merchandise (reminiscent of soy milk, yogurt, and cheese, so long as they’re fortified with calcium).
One other side of the longevity food regimen is outlined fasting durations, referred to as intermittent fasting. The food regimen requires consuming inside a 12-hour time-frame, and never consuming for 3 to 4 hours earlier than bedtime.
Often with intermittent fasting individuals quick for 16-20 hours with a window of 4 to eight hours for consuming. An alternative choice for intermittent fasting is the 5:2 food regimen, wherein meals consumption is proscribed to about 2000-3000 kilojoules for 2 days of the week and for the opposite 5 days, eat usually.
Proof means that intermittent fasting could enhance insulin resistance, leading to higher blood glucose management. This will scale back the chance of creating kind 2 diabetes and different persistent illnesses, reminiscent of coronary heart illness and weight problems.
Keep a wholesome weight
The Longevity Food regimen recommends that people who find themselves chubby eat solely two meals a day – breakfast and both a noon or night meal – plus solely two low-sugar snacks. That is to attempt to scale back your consumption of kilojoules to shed pounds.
One other vital side of this suggestion is to cut back snacks, particularly meals excessive in saturated fats, salt, or sugar. These are the meals we normally consult with as discretionary meals/typically meals or ultra-processed meals. These present little dietary worth, and in some circumstances are related to worse well being outcomes.
Eat a rainbow of colours
The Longevity Food regimen recommends consuming nutrient-dense meals, which most nationwide dietary pointers additionally advocate for. This implies consuming a food regimen wealthy in plant meals, and a wide range of meals inside every meals group.
Every colourful fruit and vegetable accommodates completely different vitamins, so it’s endorsed to eat a mixture of colourful fruit and veggies. The advice to decide on a mixture of complete grains reasonably than refined grains, bread, pasta and rice additionally displays the perfect dietary proof.
Limiting protein consumption
This food regimen recommends limiting protein consumption to 0.68-0.80 grams per kilogram of physique weight per day. That is 47-56 grams of protein per day for a 70-kg particular person. For reference, every of those meals accommodates about 10g of protein: 2 small eggs, 30g cheese, 40g lean hen, 250ml dairy milk, 3/4 cup lentils, 120g tofu, 60g nuts or 300ml soy milk . That is consistent with authorities suggestions.
Most Australians simply eat this degree of protein of their food regimen. Nevertheless, it’s the aged inhabitants, focused by the long-lived food regimen, who’re least prone to meet their protein wants.
Within the long-lived food regimen, it’s endorsed that many of the protein comes from plant sources or from fish. This will likely require particular planning to make sure a full vary of all vitamins wanted if the food regimen is brief on pink meat.
Are there any issues with this food regimen?
This food regimen recommends taking a vitamin and mineral complement each three to 4 days. Longo says this prevents malnutrition and will not trigger any dietary issues.
Nevertheless, many well being authorities together with the World Most cancers Analysis Fund, the British Coronary heart Basis and the American Coronary heart Affiliation don’t advocate taking dietary dietary supplements to stop most cancers or coronary heart illness.
Dietary supplements ought to solely be taken on the recommendation of your physician, after a blood take a look at that exhibits a deficiency in a specific nutrient. It is because some nutritional vitamins and minerals could also be dangerous in giant quantities.
In case you are consuming a wide range of meals in the entire meals teams, you might be assembly all your dietary necessities and you shouldn’t want supplementation.
This extended-release food regimen is a compilation of many facets of evidence-based wholesome consuming patterns. We actually encourage these as a result of they enhance our well being and scale back the chance of persistent illness. All of those facets of wholesome consuming can result in elevated longevity.
What shouldn’t be talked about within the Life Extension Food regimen is the significance of train for good well being and a protracted life.
Evangeline Mantzuris is the Director of the Vitamin and Meals Science Program and a Licensed Practitioner Dietitian on the College of South Australia. This piece first appeared in The Dialog.