Scientific study: these foods make us age 🍽️

A scientific study, whose results are published in the journal Nature Medicine, reveals how to reach 70 years of age without major chronic diseases and with preserved cognitive, physical, and mental functions through diet.


"Our findings also show that there is no single universal diet," explains Anne-Julie Tessier, assistant professor in the Department of Nutrition at the University of Montreal and researcher at the Montreal Heart Institute, also a visiting researcher at the Harvard Chan School. "A healthy diet can be tailored to each individual's needs and preferences."

To conduct this study, the research team analyzed data from over 105,000 Americans, men and women aged 39 to 69, followed for 30 years as part of the Nurses' Health Study and Health Professionals Follow-Up Study.

Eight dietary patterns examined

Participants regularly completed questionnaires about their diet. The team assessed their adherence to eight dietary patterns recognized for their benefits: the Alternative Healthy Eating Index (AHEI), the Alternative Mediterranean Index (aMED), the DASH approach (Dietary Approaches to Stop Hypertension), the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay), the healthy plant-based diet (hPDI), the Planetary Health Diet Index (PHDI), the Empirically Dietary Inflammatory Pattern (EDIP), and the Empirical Dietary Index for Hyperinsulinemia (EDIH).

These diets emphasize the consumption of fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes. Some also include moderate amounts of animal-based foods, such as fish and dairy products. The study also evaluated the consumption of ultra-processed foods, often high in added sugars, sodium, and unhealthy fats.

Among all participants (9,771 individuals), 9.3% aged healthily. Following one of the studied dietary patterns was associated with better overall health, including cognitive, physical, and mental well-being.

"Until now, studies mainly explored the effect of diet on specific diseases or longevity," explains Frank Hu, professor of nutrition and epidemiology at the Harvard Chan School and co-senior author of the study. "Here, we ask a different question: how does diet influence people's ability to live independently and maintain a good quality of life as they age?"

Two particularly beneficial diets

Among the analyzed dietary patterns, the AHEI stands out. Designed to prevent chronic diseases, it is associated with an 86% higher likelihood of reaching 70 years of age in good health and 2.2 times higher for 75 years. It is based on a diet rich in fruits, vegetables, whole grains, nuts, legumes, and healthy fats, and low in red and processed meats, sugary drinks, sodium, and refined grains.

The PHDI, which integrates both benefits for human health and environmental considerations by favoring plant-based foods and limiting animal products, also emerged as a dietary pattern conducive to healthy aging.

Conversely, high consumption of ultra-processed foods, particularly processed meats and sugary drinks (including low-calorie versions), was associated with less healthy aging.

"Maintaining independence and quality of life as we age is a priority for both individuals and public health," notes Marta Guasch-Ferré, professor of public health at the University of Copenhagen and co-author of the study. "Our findings show that a diet rich in plant-based foods, with moderate inclusion of healthy animal-based foods, could promote healthy aging and guide future nutritional recommendations."

However, the study has some limitations, notably that participants were exclusively healthcare professionals. The research team emphasizes that replicating this study with populations of more diverse socioeconomic statuses and backgrounds would provide an even more comprehensive picture.