Optimal diet
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Expected life years gained for 20-year-olds in U.S. who change from a typical Western diet to an, according to an integrative study, "optimized diet" (changes indicated on the left in gram)[68] Approaches to develop optimal diets for health- and lifespan (or "longevity diets")[59] include:
- modifying or further particularizing the Mediterranean diet as the baseline via nutrition science. For instance, via:
- (additional) increase in plant-based (but protein-rich)[69][59] foods alongside additional restriction of meat intake[70] – meat reduction is (or can be) typically healthy,[71]
- regular moderate consumption of green tea or (filtered)[72] coffee while ensuring adequate calcium intake[73]
- (additional) increase in omega-3-containing seafoods[54] (see also: algal oil)
- adding various foods thought to be healthy (e.g. due to results about various mechanistic effects) to the regular dietary consumption patterns (see also: functional food)[74]
- increasing the intake of high-spermidine foods – studies suggest spermidine could extend lifespan, with high amounts that are larger than common supplements being present in fungi (e.g. mushrooms) and green peas[75][76][77][78][79][80][81]
- increasing resistant starch-intake – legumes, especially e.g. green peas contain large amounts of resistant starch,[82] especially if pre-cooked as cooling the cooked peas in a refrigerator substantially increases the resistant starch content due to starch retrogradation.[83] It is a prebiotic (see Microbiome) and may promote healthy aging.[84][66]
- keeping alcohol consumption of any type at a minimum – conventional Mediterranean diets include alcohol consumption (i.e. of wine), which is under research due to data suggesting negative long-term brain impacts even at low/moderate consumption levels.[85][86] Anthocyanins which are present in red wine[87] and suggested along with other flavanols to be a candidate for further longevity research[88] are also present in comparable concentrations in bilberry and elderberry
- fully replacing refined grains – some guidelines of Mediterranean diets do not clarify or include the principle of whole-grain consumption instead of refined grains. Whole-grain are a significant source of spermidine[80] and are associated with longevity.[89][52][79] They are a main characteristic pillar of Mediterranean diets according to multiple reviews.[90][91][92]
- aiming for a sufficient level of food variety and diversity – which some guidelines of Mediterranean diets do not clarify or include. One review suggests that food variety and diversity could be a factor of diet quality,[93] and another review indicates that sufficient food variety may at least in some specific cases "increase intake of important nutrients and positively affect the gut microbiome structure and function".[94] The required level of food variety may or may not be low and vary per person and diet.
- completely eliminating ultra-processed foods from the diet – some guidelines of Mediterranean diets may not clarify this principle. Diets associated with longevity are characterized by minimally processed foods.[95]
- adjusting the diet for personal characteristics such as age as effects of e.g. macronutrient intake can vary per age[59]
- inferring an optimal diet indiscriminately for all levels and forms of physical activities and age and other person-characteristics by integrating the available meta-analyses and data from mostly observational studies.
- This has been done for a tool and visualizations that show populations' relative general life extension potentials of (shifting diets towards) different food groups, suggesting i.a. that a 20-years old male in Europe who switches to the "optimal diet" could gain a mean of ~13.7 years of life and a 60-years old female in the U.S. switching to the "optimal diet" could gain a mean of ~8.0 years of life. It found the largest gains would be made by eating more legumes, whole grains, and nuts, and less red meat and processed meat. The optimal diet contains no consumption of sugar-sweetened beverages (moving from "typical Western diet" of 500 g/day to 0 g/day). The study notes of uncertainty in "the effect of eggs, white meat, and oils, individual variation in protective and risk factors, uncertainties for future development of medical treatments; and changes in lifestyle".[68][59]
Moreover, not only do the components of diets matter but the total caloric content and eating patterns may also impact health – dietary restriction such as caloric restriction is considered to be potentially healthy to include in eating patterns in various ways in terms of health- and lifespan.[96][97]
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