The following are suggestions from Dr. Luigi Fontana’s newly released book, which presents an evidence-based approach to increasing plant-based meal frequency for improved health and longevity.
“For a healthy lifespan, it is crucial to provide our bodies with the necessary nutrients to stimulate cell regeneration and maintain a healthy digestive system,” says Dr. Fontana, Director of the Healthy Aging Program at the University of Sydney (Australia)
“We encourage individuals to embark on a new journey by experimenting with two plant-based days a week, exploring new recipes, embracing unique flavors, and gradually increasing to five days a week,” he adds.
According to the New York Post, one of Dr. Fontana’s studies revealed a strong correlation between longevity and two crucial factors: the nutrient-sensing pathway and the gut microbiome.
He explains that firstly, consuming predominantly plant-based foods not only slows down aging but also reduces inflammation and boosts metabolism. Secondly, a deficiency in fiber-rich plant foods leads to a decline in beneficial gut bacteria, resulting in a weaker immune system and increased disease risk.
However, Dr. Fontana cautions that exclusively eating plants does not guarantee improved health. For a balanced and nutritious diet, he emphasizes the importance of including animal products.
A Plant-Based Diet Doesn’t Equate to Automatic Health Improvements
While individuals may reduce their meat consumption, continuing to indulge in ultra-processed foods increases the risk of stroke, dementia, and early death. A study found that for every 10% increase in calories from ultra-processed foods, there was a 5% higher risk of heart disease and a 12% increased likelihood of death from cardiovascular causes.
In contrast, those who opted for minimally processed plant-based foods, such as fruits, vegetables, and pasta, were able to lower their risk of cardiovascular disease and mortality.
Dr. Fernanda Rauber, the lead author of the study, stressed the importance of consuming not just plant-based foods but also choosing those with minimal processing to optimize health benefits. Additionally, Professor Frank B. Hu recommends nutritionally rich diets such as the Mediterranean diet, healthy plant-based diets, or the Okinawan diet in Japan, all of which are associated with reduced risks of chronic illnesses.
According to Insider, the standout feature of the Okinawan diet is the daily consumption of fresh produce, primarily vegetables. These foods are typically grown naturally, in contrast to other agriculturally developed nations. While they do consume meat, their preference is for fresh seafood.
The stark difference in the Okinawan diet compared to other regions is its modest and unvaried food sources, mainly consisting of brown rice, green tea, shiitake mushrooms, and tofu. Researchers attribute their longevity to this natural and healthy diet.
To build a healthy diet, experts recommend reverting to whole foods. The following are six food groups you should prioritize:
Firstly, pay attention to minimally processed whole grains such as brown rice, wheat, and barley. These foods are not only rich in fiber but also offer numerous health benefits, helping to reduce the risk of type 2 diabetes and heart disease.
Minimally Processed Whole Grains: Brown Rice, Wheat, and Barley
Secondly, legumes like chickpeas and lentils are worth considering. They are entirely natural, low in fat, and cholesterol-free. Additionally, they provide fiber, protein, and antioxidants, supporting heart health, digestion, and bone strength.
Thirdly, you may want to incorporate various nuts such as almonds, cashews, and walnuts. They are a great source of healthy fats and essential nutrients like vitamin E, magnesium, and selenium, all contributing to your overall health and vitality.
Fourthly, consider including seeds in your daily diet, such as sesame, sunflower, and chia seeds. These nutrient-dense foods offer protein, fiber, minerals, and heart-healthy fats.
Many seeds are also rich in manganese, which helps combat free radicals and protects cells from oxidative damage.
Fifth, when it comes to beneficial fats, prioritize unsaturated options like extra virgin olive oil and avocados. These foods can improve cholesterol levels, reduce inflammation, stabilize heart rhythms, and provide other benefits.
Lastly, don’t forget to enrich your diet with fruits and vegetables, especially those with a low glycemic index, such as apples, oranges, broccoli, and tomatoes. These foods are slowly digested, aiding in weight control, blood sugar regulation, and reducing the risk of chronic illnesses.
