Want to live longer? THIS simple tweak in diet can add years to life

Who doesn’t want to live forever! If not ‘forever’, at least a longer life is something most of us desire. However, it’s easier said than done.

A longer life depends on several factors and is influenced by a complex interplay of genetic and environmental factors. However, apart from those factors, what significantly boosts longevity is lifestyle choices. The healthier one’s lifestyle choices, the better their chances of living a long and fulfilling life.

Now, when we talk about lifestyle choices, one of the most vital aspects of the same is a healthy and wholesome diet. A healthy diet should be packed with essential nutrients, including vitamins, minerals, carbohydrates, proteins, and healthy fats. It also includes fiber, which is important for digestive health, and water. A balanced diet ensures your body gets the nutrients it needs to grow, function properly, and stay healthy.

Now, a global study led by researchers at the University of Sydney has found that countries with higher consumption of plant-based proteins, such as chickpeas, tofu, and peas, tend to have longer adult life expectancies.


What does the study say?

A recent study published in Nature Communications was led by Dr. Alistair Senior and PhD candidate Caitlin Andrews, along with their research team at the Charles Perkins Centre. The investigation analyzed food supply and demographic data from 101 countries spanning the years 1961 to 2018, adjusting for factors such as population size and national wealth to ensure accuracy. The primary objective of the research was to assess how the type of protein consumed could impact longevity.

Caitlin Andrews, the first author, stated in a release, “Our study presents a mixed picture regarding the health impacts of meat versus plant-based protein at a population level.”

The findings revealed that for children under the age of five, a food system supplying significant amounts of animal-based proteins and fats—like meat, eggs, and dairy—was associated with lower rates of infant mortality. Conversely, for adults, the results indicated that increased consumption of plant-based proteins correlated with greater overall life expectancy.



Methodology:

In detail, the Charles Perkins Centre team analyzed 60 years of food supply and demographic data from 101 countries, which included information on the production of food as well as the average availability of calories, proteins, and fats for the population. The researchers selected countries to ensure regional diversity, reflecting a broad array of food systems and dietary practices. This included nations with high animal protein consumption, such as the United States and Australia, alongside countries where plant-based sources primarily provide protein, such as Pakistan and Indonesia.

Crucially, the team corrected the data to account for both population size and wealth. Their analysis revealed that countries with higher availability of plant-based proteins, like India, had relatively higher life expectancies compared to countries with greater access to animal-based proteins, such as the U.S.


The findings:

An intriguing subset of data emerged from their examination. Andrews noted that regions where children under five received more animal-based protein exhibited lower infant mortality rates. However, for adults, the opposite trend was observed: higher plant-based protein consumption was linked to increased longevity.

The researchers highlighted existing literature that supports the idea that plant proteins—found in foods such as nuts, tofu, and legumes—are associated with reduced risks of chronic diseases. This correlation could help explain the longevity seen in regions like Ikaria, Greece, and Loma Linda, California, home to the Seventh-day Adventists, who typically avoid meat.

Moreover, high consumption of animal-based proteins, particularly processed meats, has been linked to various chronic health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers. In contrast, plant proteins—including legumes, nuts, and whole grains—are associated with lower risks of these conditions and overall mortality.



The parting thought:

If you want to keep enjoying animal-based protein, you can still make small changes to improve your health and possibly extend your life. Recently, researchers from Mass General Brigham, Harvard T.H. Chan School of Public Health, and the Broad Institute published a study in JAMA Internal Medicine. They found that switching from butter to plant-based oils, like olive oil, could help you live longer. The study showed that people who ate the most butter had a 15% higher risk of dying compared to those who ate the least.

"Protein is an important part of our diet, but as eating habits change and countries try to reduce their carbon footprint, where our protein comes from is being closely examined," said Dr. Alistair Senior from the Charles Perkins Center. "It’s important to know that plant-based protein can lead to a longer life. This is crucial for understanding how our diets affect not just our health, but also the health of the planet."

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