Scientists pinpoint the diet that wards off brain damage in later life – and 11 other diseases
Ditching meat could be the key to avoiding 11 deadly health conditions in later life, including nearly all cancers, diabetes and cognitive decline, a major analysis has suggested.
Scientists found that an eating plan that featured an abundance of fresh fruit and vegetables and low-fat dairy products, with no meat, was strongly linked to healthy ageing.
The findings echo previous studies that have found eating lots of meat, particularly beef, lamb and processed pork, is associated with higher incidences of diseases like heart problems and cancers.
A plant-based diet is known to be rich in bowel-boosting fibre and vital vitamins and minerals, but lower in fat and salt that can put heart and brain health at risk.
For the study, international researchers tracked the health and diet of 100,000 Americans in their 50s for over 30 years, logging incidences of 11 common age-related diseases.
They included conditions like cancer, diabetes, heart attack, heart disease, heart failure, stroke, kidney failure, lung disease, Parkinson’s disease and multiple sclerosis.
Researchers also looked at participants’ cognitive function and their overall physical and mental health.
Experts found those who stuck closely to a plant-based diet with some low-fat dairy were up to 86 per cent more likely to dodge the 11 conditions and maintain their cognitive, physical and mental wellbeing, compared to those with meat-heavy diets.
Eating a primarily, but not fully, plant based diet may be the best way to avoid 11 serious health conditions as you age, a major analysis suggests. Stock image
Those who followed a fully plant-based diet excluding dairy had a 46 per cent higher chance of avoiding serious health problems.
Researchers also found consuming lots of ultraprocessed foods, such as ready meals, frozen pizza, sodas, and even supermarket bread, was linked to a 32 per cent reduced chance of ‘healthy ageing’.
Writing in journal Nature Medicine, the researchers, who hailed from Canada, the US and Denmark, said their findings are important given the rise of ageing populations across the world.
They wrote: ‘Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods may enhance overall healthy aging, guiding future dietary guidelines.
Experts have warned of a ‘silver tsunami’ due to ageing populations in countries like the UK and US.
Britain’s Office for National Statistics has projected an alarming rise in the older population, with a doubling of over-85s to 3.3million by 2047.
The Nova system, developed by scientists in Brazil more than a decade ago, splits food into four groups based on the amount of processing it has gone through. Unprocessed foods include fruit, vegetables, nuts, eggs and meat. Processed culinary ingredients — which are usually not eaten alone — include oils, butter, sugar and salt
And last year, US experts warned senior citizens will soon outnumber children for the first time in American history.
An ageing population is predicted to place huge demands on public services like the NHS.
A host of research has linked diet as a critical factor to overall health.
Eating healthy nutritious food is known to be protect us from a host of disease, from certain cancers, heart disease, and dementia.
A poor diet on the other hand, packed with unhealthy fats, salt and sugar is known to increase the risk of problems like obesity which in turn raises the risk of a host of cancers, diabetes and high blood pressure.
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS
• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on
• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
• Choose unsaturated oils and spreads and consuming in small amounts
• Drink 6-8 cups/glasses of water a day
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
