The 6 Foods You Need for a Long, Healthy Life
A plant-based diet could be the secret recipe for a longer life — as long as you do it right.
That’s the bold claim from Dr. Luigi Fontana in his new book, which presents a science-backed plan for eating more plant-based meals to boost health and longevity.
“Healthy longevity is about fueling your body with the right nutrients to activate cellular repair and gut health,” said Fontana, director of the healthy longevity research program at the University of Sydney. “We recommend people start to experiment by shifting to two plant-based days a week, trying new recipes, discovering new flavors, and eventually increasing this to five days a week.”
What You Need to Know
According to Fontana, the right foods, based on a predominantly plant-based diet, activate mechanisms that slow aging, reduce inflammation, and enhance metabolism. Additionally, without enough fiber-rich plant foods, beneficial gut bacteria die off, weakening immunity and increasing disease risk.
However, simply going plant-based won’t guarantee better health. For instance, ultra-processed foods like Oreos, Ritz crackers, and even Spicy Sweet Chili Doritos are all vegan — but not exactly nutritious.
“The reality is that achieving a well-rounded, nutritious diet involves much more than the exclusion of animal products,” Fontana said. “People may cut out meat but continue to eat a diet full of ultra-processed foods, which increase the risk of diseases like stroke and dementia, and premature death.”
The 6 Food Groups for a Long, Healthy Life
To build a healthy, primarily plant-based, fiber-rich diet that supports longevity, Fontana and Lanzini suggest focusing on six key food groups.
1. Minimally Processed Whole Grains
These include brown rice, wheat, and barley, which are rich in fiber and provide health benefits like lowering the risk of type 2 diabetes and heart disease.
2. Legumes
Naturally low in fat and cholesterol-free, legumes like beans, chickpeas, and lentils provide fiber, protein, and antioxidants, supporting heart, digestive, and bone health.
3. Nuts
Nuts like almonds, cashews, and pistachios are rich in healthy fats, essential nutrients, and antioxidants, making them a great addition to a plant-based diet.
4. Seeds
Seeds like sesame, sunflower, and chia are tiny powerhouses that can boost your intake of protein, fiber, minerals, and heart-healthy fats. Many are also packed with manganese, which fights free radicals and protects your cells from oxidative damage.
5. Healthy Fats
Unsaturated options like extra-virgin olive oil and avocado are key, as they can improve blood cholesterol levels, ease inflammation, and stabilize heart rhythms, among other roles.
6. Fruits and Vegetables
Fruits and vegetables, particularly those that are low-glycemic, like apples, oranges, broccoli, and tomatoes, digest slowly, aiding in weight management, blood sugar control, and reducing the risk of chronic diseases.
Conclusion
By focusing on these six food groups and choosing whole, minimally processed foods, you can fuel your body for a long, healthy life. Remember, it’s not just about going plant-based, but about making informed choices that prioritize your overall health and well-being.
FAQs
Q: What are the benefits of a plant-based diet?
A: A plant-based diet can slow aging, reduce inflammation, and enhance metabolism, while also supporting heart, digestive, and bone health.
Q: Can I eat ultra-processed foods and still have a plant-based diet?
A: No, ultra-processed foods, even if vegan, are not a healthy choice and can increase the risk of diseases like stroke and dementia, and premature death.
Q: How can I get started with a plant-based diet?
A: Start by shifting to two plant-based days a week, trying new recipes, discovering new flavors, and eventually increasing this to five days a week.
