Five established dietary patterns – Mediterranean, plant-based, DASH, DRRD, and AHEI – consistently show a link to increased longevity, according to a new study of over 100,000 individuals. This means even people predisposed to health issues through genetics can significantly improve their lifespan by making smarter food choices.
How the Study Worked
Researchers at Huazhong University of Science and Technology in China analyzed data from the UK Biobank, scoring participants based on their adherence to the five diets. All five emphasize:
- High intake of fruits and vegetables
- Whole grains
- Lean protein sources (often including vegetarian options)
- Limited sugary drinks and ultra-processed foods
The subjects were monitored for a decade, during which approximately 4,300 died. Those closely following one or more of the healthy diets were less likely to die, even after accounting for exercise and smoking.
Years Gained Through Better Eating
The data suggest a 45-year-old consistently eating healthily could live 1.5 to 3 years longer than someone with poorer dietary habits. Crucially, adherence doesn’t need to be perfect – the study found that even imperfect diets showed benefits. This is a major takeaway, as it suggests small improvements in eating habits can have measurable positive effects.
Diet Overrides Genetics
Perhaps most notably, people with genetic variants linked to shorter lifespans still benefited from healthy eating. This reinforces the idea that diet can counteract genetic predispositions, offering a degree of control over mortality risk.
Why These Diets Work
The effectiveness of these diets likely stems from their emphasis on plant-rich foods. Plants deliver:
- Fiber : Improves immune function through short-chain fatty acid production in the gut.
- Vitamins and Minerals : Essential for basic bodily functions.
- Phytonutrients : Bioactive compounds enhancing health, including insulin sensitivity and anti-cancer pathways.
High fiber intake showed the strongest association with longevity, while high sugar consumption was linked to reduced lifespan.
Limitations and Further Research
The study relied on self-reported dietary data from just two days, which may not reflect long-term habits. Additionally, it was observational – meaning researchers didn’t directly assign diets, but rather observed existing patterns. Despite these limitations, the findings align with previous research linking these diets to better health outcomes.
“Even if you haven’t got great longevity genes, diet can make a big difference in terms of mortality risk,” says Clare Collins of the University of Newcastle, who was not involved in the study.
In conclusion, adopting one of these five diets – even imperfectly – can measurably extend lifespan, even for those genetically predisposed to shorter lives. This study reinforces that dietary choices are a powerful tool for improving health and longevity.
