Food can be medicine. A recent study of over 2,400 adults from the Karolinska Institutet published in Nature Aging has revealed that what we eat as we age may determine how much chronic illness we face later in life. The findings indicate that diets that are rich in healthy fats, whole grains, nuts, and vegetables help to slow the accumulation of diseases like dementia and cardiovascular problems. On the other hand, inflammatory diets that are heavy in processed foods and sugary drinks speed it up.
This study investigated the effects of four different diets on the accumulation of chronic disease in adults. Three of the four diets were healthy, placing emphasis on the intake of fruits, vegetables, nuts, legumes, whole grains, unsaturated fats, while reducing the intake of sweets, processed food/drink, added sugars, red meat, and butter/margarine. The fourth diet was pro-inflammatory, allowing all of the choices that the other 3 diets excluded, with a lower intake of fruits, vegetables, tea, and coffee.
Participants were followed for over 15 years, and the analysis revealed that those following the healthy diets experienced slower development of chronic diseases. This slower development applied to dementia and cardiovascular disease, but not to those diseases that are related to the bones and muscles. However, those following the pro-inflammatory diet did not fare as well; these participants experienced increased risks for chronic diseases.
“Our results show how important diet is in influencing the development of multimorbidity in aging populations,” says co-first author Adrián Carballo-Casla, postdoctoral researcher at the Aging Research Centre, Department of Neurobiology, Care Sciences and Society, Karolinska Institutet.
The researchers now plan to identify dietary recommendations that might have the greatest impact on health and longevity, as well as the groups of people who can benefit the most from the recommendations based on their gender, age, psychosocial backgrounds, and chronic diseases.
The diets were: MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay): A diet designed for brain health and to reduce the risk of dementia. AHEI (Alternative Healthy Eating Index): A diet that measures adherence to dietary guidelines that reduce the risk of chronic diseases in general. AMED (Alternative Mediterranean Diet): A modified version of the Mediterranean diet adapted to Western eating habits. EDII (Empirical Dietary Inflammatory Index): An index that estimates the inflammatory risks of a diet.
For those wanting to know a bit more about the four diets, we have compiled a short summary for each of them. It is worth noting that these diets commonly appear in many diet reviews and generally receive good rankings in the Best Overall Diets Report released by the U.S. News & World Report every year.
The MIND Diet
The MIND diet emphasizes these 10 brain-healthy food groups, with specific recommendations for daily or weekly consumption:
Leafy green vegetables: At least six servings per week. Examples include kale, spinach, and collard greens. Other vegetables: At least one serving daily, preferably non-starchy varieties like broccoli. Nuts: Five or more servings per week. Berries: At least two servings per week, including blueberries, strawberries, and raspberries. Whole grains: At least three servings daily. Choose minimally processed options like quinoa, brown rice, oatmeal, or whole-wheat pasta. Fish: One or more servings per week, especially fatty fish, such as salmon, sardines, and mackerel, which are high in omega-3 fatty acids. Beans: At least four servings per week. Poultry: At least two servings per week, focusing on lean meat like chicken or turkey. Olive oil: Use it as your main cooking oil. Wine: No more than one glass per day. If you don’t drink, a serving of berries or green tea is a good alternative. Foods to limit
The diet advises limiting these five unhealthy food groups, which are often high in saturated fat and added sugars:
Red meat: Less than four servings per week. Butter and stick margarine: Less than one tablespoon per day. Cheese: Less than one serving per week. Pastries and sweets: Less than five servings per week. Fried or fast food: Less than one serving per week. The AHEI Diet
The AHEI is a dietary pattern designed to promote health and well-being by emphasizing nutrient-rich foods and limiting unhealthy ones. It is based on evidence-based dietary recommendations from the Harvard School of Public Health and the National Institutes of Health.
Components of the AHEI Fruits and vegetables: 5-9 servings per day Whole grains: 5-6 servings per day Healthy fats: 2-3 servings per day (e.g., olive oil, nuts, seeds) Legumes: 1-2 servings per day (e.g., beans, lentils) Healthy proteins: 1-2 servings per day (e.g., fish, lean meats) Low-fat dairy: 2-3 servings per day Moderate alcohol: Up to 1-2 drinks per day for men, 1 drink per day for women Limited Intake Processed meats Sugary drinks Refined grains Sodium The AMED Diet
The Alternate Mediterranean Diet (aMed) is a dietary pattern based on the traditional Mediterranean diet, but with some modifications. It aims to provide the health benefits of the Mediterranean diet while being more adaptable to modern lifestyles.
Components of the aMed Diet High intake of plant-based foods: Fruits, vegetables, whole grains, legumes, nuts, and seeds Moderate intake of fish and seafood: Especially oily fish rich in omega-3 fatty acids Low intake of red and processed meats: Limited to occasional consumption Use of olive oil as the primary cooking fat: Provides healthy monounsaturated fats Low intake of saturated fats: From sources such as butter, cheese, and full-fat dairy Moderate alcohol consumption: Up to one glass of wine per day for women and two glasses for men Differences from the Traditional Mediterranean Diet The aMed diet allows for a slightly higher intake of dairy products and a lower intake of fish. It is more flexible with regard to alcohol consumption. It emphasizes the use of olive oil as the primary cooking fat, even though the traditional Mediterranean diet includes a wider variety of fats. The EDII Diet
The Empirical Dietary Inflammatory Index (EDII) is not a diet plan itself, but rather a scoring system to assess the inflammatory potential of a diet based on food consumption. An “EDII diet plan” would focus on minimizing pro-inflammatory foods and maximizing anti-inflammatory foods to lower one’s EDII score. To lower your score, eat more anti-inflammatory foods like leafy greens, fatty fish (salmon, sardines), nuts, fruits, and whole grains, and fewer pro-inflammatory foods such as red and processed meats, sugary drinks, and refined grains.
Anti-Inflammatory Foods to Emphasize Fatty fish: Salmon, mackerel, tuna, sardines Leafy green vegetables: Spinach, kale, collards Dark yellow vegetables: Carrots, pumpkins, sweet potatoes Fruits: Berries, cherries, oranges Nuts and seeds: Almonds, walnuts, and seeds Whole grains: Whole wheat, oats Legumes: Beans Healthy fats: Olive oil Beverages: Tea, coffee, wine, beer Pro-inflammatory foods to limit or avoid Red meat: Steak, hamburgers Processed meat: Bacon, sausage, lunch meat Organ meats: Liver, kidney, brain Non-oily (white) fish: White fish Eggs Sugar-sweetened beverages: Soda Refined grains: White bread, white pasta, white rice Other vegetables: Vegetables other than leafy greens and dark yellow vegetables Tomatoes Tips for Creating Your EDII-Friendly Plan Plan your meals: Plan meals around anti-inflammatory staples like fish, vegetables, and fruits. Read labels: Be mindful of ingredients in processed foods to limit refined grains and added sugars. Substitute ingredients: Replace white rice with brown rice or whole grains and use olive oil instead of other fats. Stay hydrated: Drink plenty of water. Track your consumption: Use the EDII as a guide to see how your current diet aligns with its principles.
This article was written by TJ Webber at the WHN News Desk.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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