“Cell” releases longevity menu: not delicious but may live longer

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“Cell” releases longevity menu: not delicious but may live longer

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“Cell” releases longevity menu: not delicious but may live longer, would you like it?

Eating can be regarded as the top priority for foodies. Is it a happy burger, fried chicken, malatang, or the occasional salad, light meal, or even an unprecedented choice of diet? It’s too difficult for adults to make choices about being delicious and healthy at the same time.

Although we can’t decide what to eat for you, but now there is a longevity menu in front of you, do you want to consider it?

As long as you choose the food on the menu recommended by the “Cell” review, I don’t know if it tastes good, but if you strictly follow it, you may live longer.

Researchers at the University of Southern California and the University of Wisconsin recently published an ultra-detailed review of diets based on multiple dietary studies. The subjects involved ranged from fruit flies to centenarians, and diets ranged from popular vegetarianism to ketogenic diets to restricted fasting.

From the research, specific dietary factors can be linked to several genetic pathways that regulate lifespan, which affect many markers associated with disease risk, such as insulin levels, cholesterol, and more.

There is no appetite for foodies here.

The core dietary strategies reported by the authors are:

Get moderate to high levels of carbohydrates from unrefined foods , which means the best sources of core carbohydrates are root foods like sweet potatoes and potatoes, and whole grains like corn and sorghum. The consumption of flour andrefined carbohydrates such as bread and noodles should be minimized.

Under the premise of reaching the basic required protein, the protein intake is maintained at a low level . Second, protein is best sourced from plants.

30% of energy intake needs to come from vegetable fats , such as oil extracted from plant seeds, nuts.

The above is a selection of food sources.

The eating time is best locked in a window , usually 11-12 hours. That is, if you eat breakfast at 8 in the morning, don’t eat extra after 8 in the evening. After 8 p.m. you can count as fasting time.

This type of fasting can help lower blood pressure, insulin resistance, and other markers of disease risk after about 3-4 months.

There are some places in the world with a particularly large number of long-lived elderly people, which are also called “blue areas”, such as Okinawa, Japan, Sardinia, Italy, and Loma Linda, California, USA. These places have far more centenarians than anywhere else, and the Cell review rounded up all of them.

Residents tend to come from the “blue areas”, and their diets are mostly plant-based, or pescetarian (eat only fish), such as Okinawans only about 1% of their food is of animal origin. Overall, their protein intake was relatively low.

Various animal studies to humans have shown that excessive protein intake is associated with increased mortality and decreased longevity. Proteins of more than 20% of daily calorie sources were associated with a 75% increased risk of all-cause mortality.

For several popular diets, the researchers also gave comprehensive conclusions.

Olive oil and nut fats in a Mediterranean diet (mainly fruit, vegetables, fish, olive oil, supplemented by a small amount of meat) can reduce the risk of cardiovascular disease , a diet higher in vegetable fat, lower in animal fat and protein, and death Risk will go down.

Compared with meat-eaters, vegan diets were associated with a lower risk of all-cause death and a lower risk of cancer, high blood pressure and diabetes. But because of the lack of certain amino acids, the risk of fractures is much higher than that of meat eaters.

The results of a ketogenic diet (very low in carbohydrates, moderate in protein, and high in fat) are more complicated, with a diet that allows for physiological benefits from lipid metabolism and autophagy, while protein control , associations such as elevated longevity markers were also observed.

However, a ketogenic diet that is too low in carbohydrates may increase the risk of death, especially in people whose carbohydrates account for less than 20% of energy intake, and the risk of all-cause mortality increases by 50%. Therefore, the popular diet does not take care of all aspects of your health.

Maybe Cell’s macrobiotic diet is better for people who want to live longer: eat lots of beans, whole grains, and vegetables ; add some fish and a little white meat; don’t eat red and processed meat; low in sugar and refined grains; Supplement with vegetable oils like nuts and olive oil.

Do the above points, I don’t know if it tastes good or not, but you are likely to be the one who has the last laugh!

References:

[1] New article outlines the characteristics of a “longevity diet”。 Retrieved Apr 29th， 2022 from https://www.eurekalert.org/news-releases/950790

[2] Nutrition， longevity and disease： from molecular mechanisms to interventions。 Cell（2022）， DOI： 10.1016/j.cell.2022.04.002

“Cell” releases longevity menu: not delicious but may live longer

(source:internet, reference only)

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