The scientists have found that the diet of centenarians differs from the daily diet of most people helping to avoid chronic diseases and maintain health in old age. The researchers identified five main eating habits.
Eat more unrefined carbohydrates
Unrefined carbohydrates are found in foods that have undergone minimal processing during production, due to which they retain most of the fiber, vitamins and minerals. Whole-grain foods are good source of unrefined carbohydrates.
Eat more vegetable protein
According to review, the risk of mortality was about 18% higher when the body received proteins or fats mainly from animal origin products. However, the scientists claim that the longevity diet includes the consumption of sufficient amounts of plant-based protein. However, the consumption of seafood protein also showed a positive relationship with life expectancy.
Consume vegetable fats
Beans, nuts, chia seeds, and flax seeds are considered good sources of energy. According to the Cell review, a recent study found that switching from a typical Western diet high in processed foods, red meat, and sugar to a diet rich in legumes, whole grains, and nuts results in longer lifespans. Specifically, the experiment participants lived about 10 to 13 years longer when dieting began at age 20, and eight years longer when dieting began at age 60 or older.
Eat within 11-12 hours
Studies in volunteers with obesity, metabolic syndrome, or type 2 diabetes have shown the benefit of a diet in which food is consumed within 8–10 hours in afternoon. Longer daily periods of fasting, which include skipping breakfast, are associated with increased mortality, especially due to cardiovascular disease. The experts recommend eating within a 11-12 hour window to avoid additional health problems.
The benefits of fasting
According to researchers, the centenarian diet includes sensible fasting, which is especially beneficial for people over 65 years of age. Ideally, this diet involves a 12-13 hour daily meal break, which has been shown in many studies to be safe, doable, and effective. In other words, if a person has breakfast at 8:00 am, the optimal eating window would be 8:00–20:00. It is recommended to refrain from eating after 20:00 and until the next morning.
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