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25 eating a diet that favors plant-based fats over animal fats can be more advantageous for the prevention and management of diabetes, as well as having a greater intake of omega-6 polyunsaturated fatty acids instead of saturated fats. 5 Soluble fiber helps to reduce HbA1C and fasting plasma glucose, and a high fiber diet has been shown to reduce the risk of diabetes, especially when coming from whole grains.5 Abstaining from frequent consumption of red meat and processed meats (bacon, sausage, hot dogs) and consuming whole fruits and lots of vegetables (especially leafy greens) also have been associated with a lowered risk of developing diabetes.5 Even aging can be influenced by our diet choices! If we’re going to discuss longevity, we must look at the Blue Zones—areas of the world with the longest-living populations. A common practice found across all Blue Zones is the consumption of a mainly plantbased diet with a lesser protein intake (0.8 grams per kg of body weight) than a typical Western diet.6 The underlying mechanisms by which a plant-based diet promotes longevity and healthy aging is largely unknown and continues to be studied. Nutrient-sensing pathways appear to play an important role.
References 26 1. Neuhouser ML. The importance of healthy dietary patterns in chronic disease prevention. Nutr Res. 2019;70:3-6. doi.org/10.1016/j.nutres.2018.06.002. 2. Rizza W, Veronese N, Fontana L. What are the roles of calorie restriction and diet quality in promoting healthy longevity? Ageing Res Rev. 2014;13:38-45. doi:10.1016/j.arr.2013.11.002 3. Rosato V, Temple NJ, La Vecchia C, Castellan G, Tavani A, Guercio V. Mediterranean diet and cardiovascular disease: a systematic review and meta-analysis of observational studies. Eur J Nutr. 2019;58:170-191. doi:10.1007/s00394-017-1582-0. 4. National Diabetes Statistics Report 2020. Estimates of Diabetes and Its Burden in the United States. CDC website. https://www.cdc.gov/diabetes/pdfs/data/statistics/national-diabetes-statistics-report.pdf. Accessed February 2, 2022. 5. Ley SH, Hamdy O, Mohan V, Hu FB. Prevention and management of type 2 diabetes: dietary components and nutritional strategies. Lancet. 2014;383(9933):1999-2007. doi:10.1016/S0140-6736(14)60613-9. 6. Liu T, Gatto NM, Chen Z, et al. Vegetarian diets, circulating MIRNA expression and healthspan in subjects living in the Blue Zone. Precis Clin Med. 2020;3(4):244-259. doi:10.1093/pcmedi/pbaa037. 7. Fontana L, Partridge L. Promoting health and longevity through diet: from model organisms to humans. Cell. 2015;161(1):106-118. doi:10.1016/j.cell.2015.02.020. These are the pathways in the body used by organisms to respond to and utilize, organic molecules (glucose, lipids, amino acids) in order to generate energy or other needed cellular components.6 New research suggests that protein restriction or restriction of specific amino acids in the diet can promote longevity in animal models by modulating IGF-related biological processes and disease risk in men and women, but more research on humans is needed.7 Adequate nutrition can not only reduce your risk of developing chronic diseases and promote longevity in your life, but also help you feel your best! A healthy diet promotes better sleep, better energy levels, better digestion, reduced stress levels, and even better mental health.
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