A proper diet undoubtedly promotes healthier aging and longevity. But what is the right diet? Diet meta-analysis studies suggest an answer. Or rather, answer, based on diet-related biomarkers associated with disease and aging. Half of the research was conducted in Europe, the rest from North America and Asia. February 2023 article published in Nutrition. You can read the entire article online.
“….the main objective of this systematic review is to understand the quantity and quality of various dietary or nutritional aspects, how they can modulate biomarkers and prevent aging-related diseases, to enlighten new intervention strategies. Biomarkers related to aging-related metabolism, inflammatory processes, cognitive decline, and telomere attrition are being studied to understand how these mechanisms may actually influence healthy aging. Additionally, it may provide information to healthcare professionals in the future.”
Researchers’ conclusions:
“In conclusion, this systematic review demonstrates the need for individuals to improve their diets, to reduce the occurrence and development of several co-morbidities and promote healthy aging. A diet rich in vegetables, fruits, nuts, cereals, fiber, fish, unsaturated fats, antioxidants, vitamins, potassium, omega-3s—and reduced intake of red meat and ultra-processed foods—can prevent obesity, CVD [cardiovascular disease], and inflammation, and promote favorable glycemic, insulinemic, and lipidemic responses. In addition, the Mediterranean diet and the ketogenic diet, or a combination of these diets (MMKD), and increased consumption of vegetables and green tea catechins, can improve a person’s working memory and reduce destabilization of brain tissue and attention domains, preventing cognitive decline. Finally, a Mediterranean diet, supplemented with CoQ or virgin olive oil, or a low-fat diet, also rich in antioxidants, may help reduce the prevalence of atherothrombosis. [arterial blood clots], hepatic steatosis, diabetes, and telomere attrition, as well as preventing oxidative and DNA damage. This diet can improve a person’s quality of life and increase life expectancy. In addition, a panel of molecular markers is expected to follow the impact of dietary/nutritional changes during aging.”
The biomarkers tested included C-reactive protein, telomere length, HOMA-IR (insulin resistance), cholesterol, fibrinogen, platelet activating factor acetylhydrolase in HDL, glucose, white blood cells, apolipoprotein, adiponectin, leptin, visceral adiposity index, etc.
The diets mentioned in the article include DASH, the modified Alternative Healthy Eating Index, Southern European Atlantic (SEAD), Baltic Sea (Nordic alternative to the Mediterranean diet), Mediterranean, and ketogenic Mediterranean.
This article is quite dense to read. Only for science nerds!
I am grateful to see some mention of the Mediterranean ketogenic diet. It needs more attention from the general public.
Steve Parker, M.D
PS: If you have me The Advanced Mediterranean Diet (2nd edition), you already have the Ketogenic Mediterranean Diet. It exists alongside the traditional Mediterranean diet.
