People who follow a diet high in plant-based foods and low in animal-based products and ultra-processed foods are more likely to age better than those on other diets, evidence has indicated.
A new study from the Harvard T.H. Chan School of Public Health, the University of Copenhagen, and the University of Montreal has found that a healthy diet can combat poor ageing.
Adults aged 70 and older with good cognitive, physical, and mental health and free of any major chronic diseases are defined as ageing healthily.
Lead author Professor Frank Hu said: “Studies have previously investigated dietary patterns in the context of specific diseases or how long people live.
- Study identifies environmental risk factors that impact health and ageing more than genes
- Unhealthy diet triggers faster biological ageing among young people, twin study shows
- Accelerated biological ageing associated with ultra-processed foods
“Ours takes a multifaceted view, asking, how does diet impact people’s ability to live independently and enjoy a good quality of life as they age?”
During the trial, the team of researchers examined the food intake and health outcomes of roughly 105,000 adults, all of whom were aged between 39 and 69. Each participant filled in surveys to outline their dietary patterns.
The academics then scored them on how well they followed eight healthy dietary patterns: the Alternative Healthy Eating Index (AHEI), the Alternative Mediterranean Index (aMED), the Dietary Approaches to Stop Hypertension (DASH), the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND), the healthful plant-based diet (hPDI), the Planetary Health Diet Index (PHDI), the empirically inflammatory dietary pattern (EDIP) and the empirical dietary index for hyperinsulinemia (EDIH).
In the trial, the scientists also monitored how often the participants consumed ultra-processed foods – those that have undergone extensive industrial processing, often containing many additives and ingredients not typically used in home cooking, and are typically manufactured to be convenient, cheap, and have a long shelf life.
A total of 9,771 of the participants experienced healthy ageing, the study has reported.
Individuals in this category followed any one of the healthy dietary patterns, the research has revealed.
High in fruits, vegetables, whole grains, nuts, legumes, and healthy fats and low in red and processed meats, sugar-sweetened beverages, sodium, and refined grains, the AHEI was ranked the healthiest diet.
Developed to combat the development of chronic diseases, people following the AHEI are 86% more likely to age healthily, the study has reported.
- Integrating cultural food beliefs can improve eating behaviours among Indigenous peoples
- High intake of ultra-processed foods associated with lower grades in school
- Ultra processed foods linked to increased muscle fattiness
Participants with a high intake of ultra-processed foods were less likely to age healthily compared to those with a lower intake, the results have identified.
Co-author Professor Marta Guasch-Ferré said: “Since staying active and independent is a priority for both individuals and public health, research on healthy ageing is essential.
“Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may promote overall healthy ageing and help shape future dietary guidelines.”
Corresponding author Assistant Professor Anne-Julie Tessier concluded: “Our findings also show that there is no one-size-fits-all diet. Healthy diets can be adapted to fit individual needs and preferences.”
To read the study, click here.
