Skip to main content

A diet rich in beans, nuts, and whole grains could add 10 years to your life, according to a new modeling study

 A diet rich in beans, nuts, and whole grains could add 10 years to your life, according to a new modeling study. Gabby Landsverk Feb 19, 2022, 10:00 AM

A new research tool predicts how changing your diet could add or subtract years from your life.


Based on current evidence, the study found plant foods like beans, grains and nuts were healthiest. 

Foods like processed meat, refined grains, and added sugar were linked to a shorter life. 

Eating a more plant-based or Mediterranean-style diet could add up to ten years to your lifespan, a modeling study published February 8 in the journal PLOS Medicine suggests.

Using data from a 2019 study, researchers from the University of Bergen in Norway created an online tool called Food4HealthyLife to calculate life expectancy based on eating habits. 

Their goal was to use existing evidence on the health effects of various food groups, and apply it to show how diet change might affect longevity, according to Dr. Lars T. Fadnes, lead author of the study and professor in the department of global public health at the University of Bergen. It's not meant for individual forecasting, but to estimate population health based on current assumptions, he said. 

The team found that eating more plants and less processed food may add a decade to life expectancy, compared to a standard American diet full of added sugar, refined grains, and processed meat, according to the model. 

"The optimized diet we present is similar to a traditional 

, but is also relatively close to plant-based diets," Fadnes told Insider.

In addition to a longer life, the evidence also suggests dietary improvements could boost mood, manage weight, and reduce risk of chronic illnesses, he said. 

The biggest health improvements were linked to eating beans, whole grains, and nuts

Beans, the magical fruit, were found to be the most beneficial food for improving lifespan, according to the model, closely followed by whole grains and nuts. Fruits and veggies were also linked to a longer life, as were servings of fatty fish like salmon, sardines, and cod. 

The model's predictions are supported by existing evidence and expert recommendations that the Mediterranean diet is one of the healthiest ways to eat. 

The optimal diet, according to the model, also closely resembles eating habits in the Blue Zones, areas of the world where people live the longest, healthiest lives. 

The plant foods are rich in fiber, a nutrient important for digestive health, heart health, and stable blood sugar. Nuts and fish provide healthy fats like omega-3 fatty acids, which can help manage inflammation and reduce blood pressure. 

Cutting out sugar, refined grains, and meats also improves longevity, the model suggests

The model also helped predict which foods people should avoid to live longer, Fadnes said. 

Processed meats like sausage, refined grains like pastries and white bread, and added sugars from products like soda and sweets, were all linked to a shorter life expectancy, according to the model. 

Evidence suggests processed food is linked to higher risk of illnesses like cancer.

The model also suggests red meat is detrimental to health, although some evidence is mixed. 

Even a few small changes might add years to your life

The model predicted that starting at age 20, switching from a standard American diet to one rich in beans, whole grains, fish, produce, and nuts could add 10.7 to 13 years to one's life. 

But you can still benefit without completely overhauling your diet. Researchers found that a "feasible" healthy diet, with slightly more servings of healthy food and fewer unhealthy ones, could add six years to life expectancy. 

Continue reading

Comments

Popular posts from this blog

Light Therapy holds promise as a treatment for Alzheimer's Disease

A new article, conducted by Lili Zang and colleagues from Weifang Medical University School of Nursing in Shandong Province, China, discusses a meta-analysis of 15 high-quality trials that investigated the impact of light therapy on individuals with Alzheimer’s disease (AD). The meta-analysis included 598 patients with mild to moderate Alzheimer’s disease, and it covered 15 randomized controlled trials conducted in seven different countries. Those trials were published between 2005 and 2022. Sleep Improvement Light therapy led to significant improvements in several sleep measures. It notably enhanced sleep efficiency, increased interdaily stability, and reduced intradaily variability, all of which are indicators of better sleep quality. Light therapy was associated with a reduction in agitation, depression, and caregiver burden among individuals with Alzheimer’s disease. A significant advantage over usual care was shown in reducing the severity of psychobehavioral symptoms, as assessed...

Los no fumadores engordan menos

Un nuevo estudio relaciona el tabaquismo con la ganancia de peso, y concluye que las personas fumadoras activas, no sólo las que lo dejan, engordan más que las no fumadoras. Después de cuatro años de análisis en la Universidad de Navarra, las personas que menos engordaron fueron las que nunca habían fumado.

Lacticaseibacillus rhamnosus may help in periodontal disease

A new study explores how a specific probiotic, Lacticaseibacillus rhamnosus GG (LGG), might help improve the regeneration of bones in the gums affected by periodontal disease, especially in the presence of high cholesterol levels (hyperlipidemia).  Periodontal disease can lead to the loss of bone in the jaw, making it challenging for the bone to regenerate. The researchers used a rat model with conditions mimicking periodontal disease, high cholesterol, and a defect in the gums. The rats were given LGG for six weeks, and then various measurements were taken after sacrificing the rats to understand the effects. They found that the bone density, volume, and thickness in the affected area increased after the rats were given LGG.  Interestingly, these improvements were not due to direct effects on the oral bacteria but were linked to changes in the gut microbiota.  When fecal matter containing the altered gut bacteria from LGG-treated rats was transplanted into other rats, si...