고단백보다 탄수화물?”…채식·고탄수 식단 생물학적 나이 낮춰 – 네이트

Research into cellular longevity suggests that diets emphasizing plant-based foods and higher proportions of carbohydrates may be more effective at lowering biological age than diets characterized by high protein intake.

This finding challenges prevailing nutritional trends that prioritize high-protein consumption for health and weight management, suggesting instead that a plant-forward approach may better preserve cellular youth.

Biological age differs from chronological age, which is simply the number of years a person has lived. Biological age refers to the functional state of an individual’s cells and tissues, reflecting how quickly the body is aging at a molecular level.

Scientists typically measure biological age using epigenetic clocks, which analyze DNA methylation patterns. These chemical modifications to the DNA act as markers that can indicate whether a person’s cells are aging faster or slower than their actual years would suggest.

The Role of Plant-Based Carbohydrates

The association between lower biological age and higher carbohydrate intake is specifically linked to plant-based diets. These dietary patterns are naturally rich in complex carbohydrates, such as those found in whole grains, legumes, vegetables, and fruits.

Unlike refined sugars, these complex carbohydrates provide essential fiber and phytonutrients that support metabolic health. The research indicates that individuals adhering to vegetarian or plant-heavy diets often exhibit slower rates of epigenetic aging.

The benefits are attributed to the reduction of systemic inflammation and the improvement of insulin sensitivity, both of which are critical factors in slowing the progression of biological aging.

Protein and the mTOR Pathway

The study highlights a potential trade-off between high protein intake—particularly from animal sources—and longevity. What we have is largely explained by the activation of the mechanistic target of rapamycin (mTOR) pathway.

mTOR is a protein kinase that regulates cell growth and metabolism. While it is essential for building muscle and repairing tissue, chronic overactivation of the mTOR pathway is linked to accelerated cellular aging and a decrease in autophagy, the body’s process of clearing out damaged cells.

Certain amino acids found in abundance in animal proteins, such as leucine, are potent activators of mTOR. By reducing the reliance on animal proteins and increasing the intake of plant-based carbohydrates, the body may maintain a more balanced state of cellular regeneration and waste removal.

Distinguishing Carbohydrate Quality

Experts emphasize that the term high carbohydrate in this context does not apply to all types of carbs. The biological age-lowering effects are not associated with processed flours or added sugars, which can actually accelerate aging through glycation and inflammation.

The positive outcomes are tied to nutrient-dense, whole-food sources. These include:

• Legumes and pulses, which provide both complex carbohydrates and plant-based proteins.
• Whole grains, such as oats and quinoa, which offer sustained energy and fiber.
• Cruciferous vegetables and leafy greens, which contain antioxidants that protect DNA from oxidative stress.
• Low-glycemic fruits that provide essential vitamins without causing sharp insulin spikes.

Context and Limitations

While the correlation between plant-based, higher-carbohydrate diets and lower biological age is notable, researchers caution that these findings do not establish a direct cause-and-effect relationship.

Dietary patterns often overlap with other healthy lifestyle choices, such as increased physical activity and lower rates of smoking, which also contribute to a lower biological age. The requirement for protein remains essential, particularly for maintaining muscle mass in older adults to prevent sarcopenia.

The findings suggest a need for a nuanced approach to nutrition, moving away from the binary choice between low-carb and high-protein diets toward a balanced, plant-centric model that prioritizes the quality of macronutrients to support long-term cellular health.