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 identified for his analysis on the function of fasting, the impact of vitamins in your genes and the way they’ll have an effect on growing old and illness danger.
Whereas the extended-release food regimen was aimed on the aged, additionally it is really useful for younger adults. Longo mentioned 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 a lot of the meals within the Longevity Food regimen are plant-based. Plant-based diets are usually excessive in nutritional vitamins, minerals, dietary fiber, and antioxidants, and low in saturated fat and salt, which results in well being advantages.
Meals that aren’t really useful 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 (corresponding to cheese and yogurt) in your food regimen, as really useful within the long-life food regimen, is helpful as a result of it offers a extra widespread microbiome (good micro organism) than any milk.
Have you ever seen this food regimen earlier than?
A lot of it’s possible 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 bolstered and supported by a big physique of proof for selling well being, lowering illness danger, and selling longevity.
The Longevity Food regimen can also be just like most of the nationwide, evidence-based dietary pointers, together with the Australian Dietary Pointers.
Two-thirds of the meals really useful within the Australian Dietary Pointers come from plant meals (grains, cereals, legumes, beans, vegatables and fruits). The rules additionally present plant-based options to protein (corresponding to dried beans, lentils, and tofu) and dairy merchandise (corresponding to soy milk, yogurt, and cheese, so long as they’re fortified with calcium).
One other facet of the longevity food regimen is outlined fasting durations, generally known as intermittent fasting. The food regimen requires consuming inside a 12-hour timeframe, and never consuming for 3 to 4 hours earlier than bedtime.
Normally with intermittent fasting folks 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, through which 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 could cut back the chance of growing kind 2 diabetes and different power illnesses, corresponding to coronary heart illness and weight problems.
Preserve a wholesome weight
The Longevity Food regimen recommends that people who find themselves obese 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 cut back your consumption of kilojoules to drop a few pounds.
One other essential facet of this suggestion is to scale back snacks, particularly meals excessive in saturated fats, salt, or sugar. These are the meals we normally seek advice from as discretionary meals/generally 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 quite a lot of meals inside every meals group.
Every colourful fruit and vegetable accommodates completely different vitamins, so it is suggested to eat a mixture of colourful vegatables and fruits. The advice to decide on a mixture of complete grains reasonably than refined grains, bread, pasta and rice additionally displays one of the best dietary proof.
Proscribing protein consumption
This food regimen recommends proscribing 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 individual. For reference, every of those meals accommodates about 10g of protein: 2 small eggs, 30g cheese, 40g lean rooster, 250ml dairy milk, 3/4 cup lentils, 120g tofu, 60g nuts or 300ml soy milk . That is according to authorities suggestions.
Most Australians simply devour this degree of protein of their food regimen. Nonetheless, it’s the aged inhabitants, focused by the long-lived food regimen, who’re least more likely to meet their protein wants.
Within the long-lived food regimen, it is suggested that a lot 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 purple 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.
Nonetheless, 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’s because some nutritional vitamins and minerals could also be dangerous in giant quantities.
In case you are consuming quite a lot of meals in all the 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 cut back the chance of power 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 an extended life.
Evangeline Mantzuris is the Director of the Diet and Meals Science Program and a Licensed Practitioner Dietitian on the College of South Australia. This piece first appeared in The Dialog.