How to eat for longevity: scientists have identified the main principles of the diet

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Researchers from the University of Southern California (USA) analyzed hundreds of studies on nutrition, disease and longevity involving both animals and humans. They combined this information with their own research on how and what to eat to increase your chances of living long.

The analysis included a wide range of popular calorie-reduction diets, as well as different diets, including Mediterranean, vegetarian and vegan diets. Different forms of fasting were also considered, including the refusal of food with short breaks of a few hours or for long periods of time.

The team of scientists identified several factors associated with increased life expectancy and certain diseases. These include insulin and cholesterol levels, as well as certain proteins.

Overall, the authors of the study concluded that the secret to a long life lies in consuming moderate to high amounts of unrefined carbohydrates. Describing the longevity diet, scientists explain what should be included in the diet:

• a lot of legumes, whole grain products and vegetables;
• a moderate amount of fish and seafood;
• a small amount of white meat;
• a minimum of sugar and refined products;
• a sufficient amount of nuts and olive oil;
• a small amount of dark chocolate.

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The diet of long-lived people, according to the researchers, also does not imply the consumption of red or processed meat.

Time frames are also important. Ideally, a person should eat for 11 or 12 hours, which allows for a daily fasting period, scientists believe.

In addition, the diet should be adapted according to gender, age, health and genetics. Yes, people over the age of 65 need a little more protein to counteract the loss of muscle mass.