A plant-based diet can be the secret to a longer life (2024)

FAQs

A plant-based diet can be the secret to a longer life? ›

Research indicates that a plant-based diet is the cornerstone of healthy longevity and potentially the most important prescriptive tool to help patients achieve a longer life and better quality of life as they age.

A team of researchers at Loma Linda University in the United States has shown vegetarian men live for an average of 10 years longer than non-vegetarian men — 83 years compared to 73 years. For women, being vegetarian added an extra 6 years to their lives, helping them reach 85 years on average.

A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.

Another study found a 12% lower risk, but while research published by the American Journal of Clinical Nutrition agreed that a vegan diet can lower rates of certain chronic diseases, it did not find evidence that veganism led to a longer life.

In fact, a 2022 research review found that diets with moderate to high levels of carbohydrates were associated with longevity—but only if they were unrefined carbohydrates (think: whole and minimally processed plant foods like vegetables, fruits, legumes, and whole grains).

The best diet for longevity is one that includes plenty of fruits, nuts and legumes, vegetables, and whole grains. 1 Foods to limit or avoid for longevity include those high in added sugar, saturated fat, and sodium. 2 Keep in mind that exercise, in addition to a healthy diet, is important for life expectancy.

While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.

As a result, blood sugar levels rise, and the skin ages more easily. Therefore, one reason people say that vegans "age faster" may be due to the increase of AGEs in the body. That said, it could also simply be a lack of overall calories or malnutrition, such as a lack of protein.

In contrast to western nations, the Japanese eat a lot of seaweed, fresh vegetables, fermented soy, rice, and seafood. Ample amounts of phytochemicals, vitamins, and minerals undoubtedly make a difference in terms of mortality.

Those on a plant-based diet perform better, last longer and generally have more sex than their meat-eating counterparts, a study has found. Data compiled by the dating website Illicitencounters.com showed that overall, vegetarians and vegans have a far better sex life than those who choose to eat a meat-based diet.

What foods slow down aging? ›

Foods that support aging also include nuts, yogurt, whole grains — such as black rice — and fatty fish, such as salmon. Green tea and raw honey may be helpful as well. Such foods can help with some of the visible signs of skin aging, along with systemic signs, such as thinning bones and cognitive function.

As of 2021, provisional data show that life expectancy was lowest for AIAN and Black people at 65.2 years and 70.8 years, respectively, compared to 76.4 years for White people and 77.7 years for Hispanic people. It was highest for Asian people at 83.5 years.

Berries also have anti-cancer properties and are an excellent food for the brain. There is evidence that berry consumption could help prevent cognitive decline with aging. Stick with the tried and traditional strawberry or blueberry, or try something new like goji berries.

Study Conclusions

These scientists found that adopting a plant-based dietary pattern, especially when rich in healthful plant foods, was associated with substantially lowered pace of aging and mortality.

Research shows that plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA_1C, and cholesterol levels. They may also reduce the number of medications needed to treat chronic diseases and lower ischemic heart disease mortality rates.

You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements. For a healthy vegan diet: eat at least 5 portions of a variety of fruit and vegetables every day.

Vegans that place emphasis on these can indeed age better. A lot of processed animal products (like cured meats and deli meats) have been linked to neurodegenerative disorders like Alzheimer's and Parkinson's. Avoiding these foods through a vegan diet can help you prevent these diseases as you age.