Longevity diet

The longevity diet is not just about lifespan; it anticipates vigorous years enjoyed into the nineties and sometimes yet more. The words here are "functional capacity" meaning maintaining one's capabilities right to the very end; to die healthy.

Nobody looks forward to living to a hundred if the last decade is bedridden or without our marbles.

Researchers from the School of Gerontology, University of Southern California^[2] have come up with a diet that is truly sustainable, sensible and safe; one that will enable us to approach old age with confidence. In many ways it is the food pattern followed in the Mediterranean region with a few tweaks.

Most of us know that diet is a dirty four-letter word; it makes huge promises but a year later has delivered nothing.

They just aren't sustainable; this one is the exception. By choosing the right foods we can even regulate our genes and slow the pace of aging of our cells.

There are four pillars to the longevity diet underpinned by the work of two gerontologists.

• Dr Valter Longo
  
• Dr Rozalyn Anderson

1. Large amounts of unrefined carbs.
2. Low but sufficient protein.
3. Relatively high fat mainly from vegetable sources.
4. Fasting of a different sort.

Non-refined carbs

Food containing moderate to large amounts of unrefined carbohydrate is the first pillar of the longevity diet; but not in those who are obese or are insulin-resistant. They must restrict their starches to less than 50g per day until their BMIs are below 30; and preferably closer to 25.

It is without a doubt the most difficult pillar; unrefined carbs are not easy to find and we are no longer accustomed to eating them. They require a lot of chewing.

Cake flour, sugar and white rice, for example, all promote "insulin-like signalling." That regulates our genes in a way that provokes premature aging of our cells, poor health and a shorter lifespan.

In those over 65 in the absence of obesity and insulin-resistance, complex unrefined carbohydrates do not appear to increase the demand for the hormone; nor activate those detrimental glucose signalling pathways. They promote longevity.

Low but sufficient protein

Low but sufficient mainly plant-based protein is the second pillar of the longevity diet; except in those over 65 when a larger amount is recommended to prevent frailty syndrome.

Processed meat in particular is strongly fingered with premature aging and neoplastic changes in cells. However all animal products are restricted, except fish; most of the recommended protein is from nuts, seeds and legumes.

In particular the amino acid methionine and in general proteins from animal sources are "pro-aging;" they induce the insulin and other signalling pathways that are associated with premature frailty.

This is probably because of the association between raised homocysteine and methionine from animal products in those whose diets are deficient in certain critical minerals and vitamins.

More difficult because free-range chicken and meat are not readily available, the researchers did not consider their role in the longevity diet. Would mutton from sheep that feed widely on a thousand hills have a different effect on these pathways compared to pork from pigs kept in a sty?

Would eggs and meat from free-range chickens also have an adverse affect on longevity?

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Fasting-mimicking diets

Fasting in one form or another has long been associated with health benefits. Three models have come to the fore as recommended in the longevity diet.

This fasting-mimicking diet supper has some protein from the lima beans, zero refined carb and plenty of olive oil. It is extremely satisfying; no hunger pangs later in the evening.

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Relatively high fat

Perhaps surprisingly the longevity diet recommends relatively high fat, around 30% of calories but mostly from plant sources; olive oil, avocados and nuts. Freshly-ground seeds are good too, such as flax and sesame.

But certainly not high in seed oils.

• Linoleic acid in sunflower and soybean oils promotes inflammation
  

The authors speculate that high circulating fats are not pro-aging like too much protein or glucose in the blood from refined carbs; the ketone bodies produced are the same as those from fasting.

Delayed supper

In other research a delayed supper after 9pm as compared to before 8 o'clock was found to be associated with a 28% increased risk of cerebrovascular disease^[7].

And each hour increase in nighttime fasting was found to be associated with a 7% decreased risk of stroke but not coronary heart disease; enjoy an early supper and a late breakfast.

Notes on the above

Carbs

Most of us on the so-called "industrial diet," foods readily available at the supermarket, have been plied with highly refined carbs. We have become accustomed to them, assuming they are a normal part of healthy meals; and will not readily relinquish them.

In particular sugar consumption is more than three times that which is recommended, much of it in "energy drinks and colas;" 17 teaspoons per day. That is the average, meaning many are consuming far more.

Many recommendations blithely specify unrefined starches, not recognising how difficult they are to get. Corn on the cob, brown rice and quinoa are the three exceptions; and bulgur too.

Most difficult of all is that bread from 100% unrefined wholemeal is virtually non-existent.

The longevity diet means giving up commercial bread, cakes and cookies for ever; a bridge too far for the majority.

The only exception is to purchase an electric mill for 100% real flour to grind true wholemeal and use it for baking artisanal bread; and for making your own bulgur.

With the aid of a baking machine this true wholemeal flour can easily then be used to cook a nutritious loaf in keeping with the longevity diet.

It's noteworthy that this is done in all the Blue Zones where longevity is the norm, usually as sourdough bread.

Spuds are not specifically mentioned in the longevity diet. From cold storage, particularly when baked or fried they are extremely glycemic; however new potatoes in moderation can even be enjoyed by many diabetics without extra insulin being needed.

They are eaten without peeling; more fibre and nutrients.

• Feeling of fullness after eating
  

Legumes

Protein in the longevity diet comes largely from legumes and fish. Greatly reducing red meat, chicken and dairy products means turning to peas and beans for the required amino acids.

Vegans who eat no animal products are remarkably healthy in many respects with lower levels of malignant tumours, hypertension and diabetes.

However legumes are very low in methionine, that controversial but "essential" amino acid; consequently vegans often suffer from osteoporosis and have a 43% increase in all fractures^[1].

We must have methionine, just not too much of it; and adequate magnesium, zinc and certain important vitamins so that our bodies can break down the homocysteine formed.

In the so-called Blue Zones where longevity is profound, folk not only eat plenty of legumes but they grow them too; the mixed broad and lima beans seen in the pot above for example.

• How to plant broad beans
• Growing lima beans
  

Longevity diet

The Longevity Diet is for those who greatly desire the thought of healthy old age and are prepared to forego modern grocery store meals; those ultra-refined foods loaded with salt, sugar and animal protein.

Whilst high in lipids the LD eschews the seed oils that in the excess used today are highly inflammatory; yet ironically in small amounts they contain many essential fatty acids that we cannot live without.

These folk look forward to sitting under the trees they once planted, sipping natural wine, unprocessed coffee and tea; vigorous and zestful lives to the end. They eagerly anticipate watching the great-grandchildren grow up.

No mention of alcohol is made in the LD but disturbing evidence has shown conclusively that even small amounts of commercial wines, beers and spirits cause cancer. It would appear, though unproven that the unpasteurised natural ferments enjoyed by those in the Blue Zones where longevity is the word are excepted. Home brewing might be solution.

• How much alcohol causes cancer?
• Homebrew spicy peppadew mead
  

Plenty of legumes, whole grains and vegetables are recommended. It is very low in sugar and refined flour which means no commercial bread. There is little red meat but large amounts of nuts, seeds and olive oil are suggested.

Intermittent fasting in one form or another is recommended.

To sum up

Those determined to enjoy old age and look forward to "dying healthy" are prepared to make time sourcing and preparing foods not generally found in most grocery stores. They may even grow much of their own fruit and vegetables but there are organic farmers' markets.

They get most of their protein from legumes and fish but are not vegetarians.

• Lentil with lemon salad
  

Ketogenic diets

The ketogenic diets share one pillar in common with longevity; they are relatively high in fat though not necessarily mainly from vegetable sources. That means there is considerable satiety despite there being no contribution from the fibre in legumes and whole grains.

Unlike the longevity diet keto is not nearly as sustainable; most people are simply unable to give up foundation foods like bread permanently. They both eschew refined carbohydrates though; so the commercial loaf is banned from both.

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"Do not eat any refined-carbs, period."

Dr Atkins

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Also many people have grave difficulties eating the large amount of meat and animal fat recommended in the ketogenic diets; they would rather choose legumes as their main source of protein.

Fibre

Note that the Longevity Diet is very rich in fibre; prevention of cancer and five times better response to treatment for the disease.

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