Small changes in our diet can reduce mortality from heart disease and cancer and add 10 to 13 years to our lives.
Larger diet studies are often somewhat useless, as the larger the scale, the more difficult it is to reproduce real-world scenarios and depict the genetics under investigation.
However, a large meta-analysis found that if a 20-year-old woman replaced refined grains with legumes and whole grains and increased fish and nut intake, life expectancy was likely to increase by 10 years. I did. For heart disease and cancer, a 20-year-old man may extend life expectancy by 13 years.
These results are based on studies that do not consider nutritional requirements, but simply consider caloric intake. This excludes the established principle that energy limits are often equal to lifespan when nutrient-specific needs are met.
However, it is a finding worth investigating, as protection from the most common causes of death is probably an extra 10 years.
Food consumption data show that most Americans eat closer to the optimal amount of fruits and vegetables than the optimal amount of whole grains, legumes, and nuts, and their intake of these foods. Increasing, ingestion of processed grains and grain-based processed foods is the most powerful driving force for this life extension.
Related: High olive oil intake associated with a much lower risk of death from various illnesses
It’s impressive that the findings on nuts, legumes and whole grains tell us. The source of these complex carbohydrates is fiber-rich and another nutrient of concern in the United States, which can have a significant impact on health and cancer risk over the years.
In addition to switching between rice and pasta with more beans and lentils as carbohydrates at dinner, there are actually simple rules to apply when choosing grains to eat for breakfast and lunch. Under the “total carbohydrates” of foods, the amount is equal to both fiber and simple carbohydrates. The percentage of carbohydrates from fiber should be as high as you can make it.
Refined grain means that the bran, germ, casing, and other aspects of the grain that are not immediately digested have been removed. Food does not remain intact long enough to reach the colon and large intestine where bacterial species ferment it to produce short-chain fatty acids such as butyric acid. This process is absolutely essential for the health of the digestive tract, the immune system, and also for the health of our nerves, given the effects of gut microbiota on our mental capacity through the activity of the Vegas nerves.
check out: “Health foods” are not healthy for everyone: Learn valuable information about the gut flora with a home test kit
Of course, the elephants in the room are, of course, a call to reduce the consumption of lean and processed meats. However, as the meta-analysis of this 2019 randomized controlled trial warns, observational studies are routinely biased and control all confounding factors that can fluctuate almost infinitely. That is difficult. Among them, researchers at the Cochrane Centers in Spain and Poland found that in all randomized placebo-controlled trials conducted on the consumption of lean and processed meats, the health benefits gained by limiting that consumption. I found that it wasn’t.
In addition, the prevalence of undernourishment of vitamin B12, choline and iron in the United States, the abundance of nutrients found in lean meat, and why this new longevity discovery did not control nutrient deficiency, lean meat consumption. You need to maintain with proper exercise (or less sitting) that you can see.
The study used controls for exercise, but the degree of exercise counted is also unclear. Also, the amount of time you spend sitting in a day, which can be more important than the time you spend exercising, is not clear. Therefore, like other giant dietary studies, they should be taken with a pinch of salt.
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