Dietary Habits Key to Longevity, Expert says

march 30, 2025

Maintaining good physical and mental health as one ages depends on numerous factors, with dietary habits playing a crucial ⁢role. ‍Choosing certain foods may contribute to a longer, healthier life, while others could accelerate bodily decline.

Valter Longo, director of the Longevity Institute of the University of Southern ‌California and the Longevity and Cancer Program ‌at the IFOM Molecular Oncology Institute⁣ in Milan, has dedicated two decades to studying⁣ factors influencing longevity. He​ asserts that diet considerably⁣ impacts both lifespan and ⁤quality of life.

Pescetarian Diet and Plant-Based Foods

in an interview, Longo outlined guidelines for improving the aging process, ⁣emphasizing a predominantly​ pescetarian, plant-based diet as an effective strategy for a long and healthy life. He suggests this dietary approach can help slow visible signs of⁢ aging.

Carbohydrates Not the Enemy

Challenging the‍ notion that carbohydrates are detrimental to longevity, Longo argues that‌ a diet comprising 80% carbohydrates is preferable to a low-carbohydrate one. He specifies that these carbohydrates should come from sources like legumes,⁤ whole grains, and vegetables, which release energy slowly and help maintain⁢ stable blood sugar levels.

Healthy fats are Essential

Alongside specific food choices, Longo recommends incorporating healthy fats into the daily diet. He advocates for⁢ sources such as olive oil, nuts, and ​fatty fish like salmon, linking these⁢ foods to greater life ⁢expectancy.

The Importance of When and How You Dine

Eat Lightly at Dinner

Longo stresses the importance of the timing‌ and composition of the⁤ last ⁢meal of‍ the day. Echoing the adage ​to “dine like a beggar,” he advises eating a light ⁤dinner with moderate portions, avoiding large, late meals. Eating too late or in excessive quantities can disrupt the body’s natural rhythms, hinder digestion, and negatively affect metabolism, according to Longo.

Intermittent Fasting

Longo also highlights the benefits of intermittent fasting, explaining that prolonged periods without food intake can promote cell regeneration.

return to Dietary Roots

Furthermore,Longo champions a return ⁤to customary,healthy eating habits,avoiding⁢ ultra-processed foods and prioritizing the core elements of​ the Mediterranean diet. he suggests this approach can improve sleep quality, optimize metabolism, and promote longevity.

Longo’s research indicates that appreciating the natural flavors of healthy, ⁢fresh foods is key to⁣ overall well-being and aging with vitality and a higher quality of life.

Complex Carbohydrates: A Key Component

Longo is not ‌alone in advocating for complex carbohydrates, also ⁣known⁢ as polysaccharides, which play a vital role in a balanced diet. The Spanish⁢ Heart Foundation notes that thier primary function is​ to provide energy, offering approximately 4 calories per gram. They are also essential ‌for brain function,with the brain ​consuming about 100 grams of glucose daily.

Complex carbohydrates, found in cereals, tubers, and legumes, are absorbed slowly in the intestine, allowing for a gradual release of energy. This helps prevent⁢ blood sugar​ spikes and maintains a consistent energy level. They also ⁤have a protective effect by preventing ⁣the formation of ketone bodies, ​which can accumulate when the body uses fat instead of carbohydrates for energy.

common sources of complex carbohydrates include ⁢starch, found in foods like rice, pasta, bread, and legumes, and glycogen,⁢ the primary energy reserve⁣ stored in the liver and muscles. Consuming between 200 and 300 grams of carbohydrates daily, equivalent to approximately ​50-55% of total caloric intake, ensures adequate energy and metabolic function.