If you want to live longer, you must eat "high-quality carbohydrates"? Research: Longevity is closely related to "3 key factors"
Want to live longer by changing your eating habits? A recent study published in the authoritative life science journal “Cell” pointed out that the secret of the “longevity diet” lies in the three keys of “taking in more high-quality carbohydrates”, “fasting” and “eating less protein”, accompanied by more fish. beans, legumes and vegetable oils. Research suggests this diet may be linked to longer life expectancy.
Eating high-quality carbohydrates and fasting are necessary conditions. Longevity is significantly related to “8 dietary measures”
The research was jointly sponsored by the University of Southern California and the University of Wisconsin. The team analyzed nutrition and dietary methods from multiple angles. After investigating the lifestyle of centenarian Rui, coupled with clinical and epidemiological studies, they found that longevity diet is significantly related to 8 dietary measures:
A “pescatarian diet” rich in beans and whole grains (meaning eating only fish and no other meat) and a “vegetarian diet”.
30% of calorie intake comes from vegetable fats, such as nuts, olive oil, etc.
Eat less high-quality protein before the age of 65, and increase your intake after the age of 65.
Limit the intake of refined sugars and refined carbohydrates.
No red meat or processed meat.
Limit white meat intake.
Eat for 12 hours every day and then fast for 12 hours.
Implement a “fasting diet” for 5 days, a total of 3 times a year.
Research also points out that longevity diets should be differentiated by age group. For example, elderly people over 65 years old should consume more protein. Low protein can easily make the elderly weak. Healthy people should regularly consume carbohydrates from complex sources, which can help stimulate glucose signals and provide required energy.
In addition, the research team also pointed out that regular fasting measures between the ages of 18 and 70 may reverse the insulin resistance problem caused by high-calorie diet, and have the effect of regulating blood pressure, lowering total cholesterol and reducing the probability of inflammation. Eating more beans, whole grains, nuts, and reducing red and processed meat starting at age 60 was associated with an eight-year increase in life expectancy.
Are carbs stigmatized? Expert: High-quality carbohydrates help “burn fat”
Study author Valter D. Longo believes that the macrobiotic diet is intended as a healthy lifestyle, not a “weight loss strategy.” “Although maintaining a healthy weight is the key to longevity, a macrobiotic diet covers a wider range of aspects. It not only helps maintain weight, but also has a high chance of preventing the risk of chronic diseases such as cancer, cardiovascular disease, and diabetes!”
Longo pointed out that the study revealed an important discovery, that is, the importance of “carbohydrates” to the human body. The popularity of fitness in recent years has made people stay away from all starches, believing that starches are the main culprit in obesity. In fact, complex carbohydrates such as high-quality starch (beans, grains, pumpkins, sweet potatoes, etc.) and dietary fiber (whole grains, fruits, nuts, seeds, etc.) can help the body burn fat more comprehensively.
“However, there is still debate in the academic community about which foods constitute an optimal diet. The diet that is best for you may depend on the interaction of health factors, such as age, gender and genetics. We urge the public to make any changes to their diet plan According to your painting needs, it is recommended to consult a doctor or nutritionist first, and then make further adjustments after considering your own situation.” Longo said.
Source:
Nutrition, longevity and disease: From molecular mechanisms to interventions
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