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Diet and Aging, How Carbohydrates and Plant-Based Foods Support Longevity.

Writer's picture: Alastair HuntAlastair Hunt

Updated: 3 days ago

diet aging healthspan longevity

Aging is an inevitable process but the rate at which biological aging occurs varies based on genetics, environment and lifestyle choices. Diet plays a crucial role in shaping long-term health, yet research has produced conflicting findings on which foods best promote longevity.


A new large-scale study using UK Biobank data aims to clarify these relationships, offering fresh insights into how dietary choices influence aging at the cellular and brain level.


As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.

 

What the Study Found


This study analysed data from over 473,000 participants to explore how different diets affect aging-related biomarkers, including:


  • Telomere length – a marker of cellular aging.


  • Phenotypic age – a biological age measure based on blood biomarkers. Learn more on epigenetic clocks here.


  • Brain grey/white matter volume – an indicator of cognitive health.


This study is one of the largest to date, with nearly half a million participants, and incorporates genetic analyses (Mendelian Randomisation) to strengthen causal links. Unlike previous research, it examines brain health in detail and challenges earlier studies on low-carb diets and aging. By providing a more comprehensive analysis, it offers new insights into the relationship between diet and the aging process.


The study examined six distinct dietary patterns - low-carbohydrate, high-carbohydrate, high-protein, low-fat, high-fat and ketogenic diets - to assess their impact on aging. These diets were defined based on macronutrient intake, either as a proportion of total energy consumption or adjusted for body weight.


  • Low-carbohydrate diet – Carbohydrates: <40% of total energy intake


  • High-carbohydrate diet – Carbohydrates: >55% of total energy intake


  • High-protein diet – Protein: >20% of total energy intake


  • Low-fat diet – Fat: <30% of total energy intake


  • High-fat diet – Fat: >40% of total energy intake


  • Ketogenic diet – Fat: ~70-80%, Carbohydrates: <10%, Protein: ~10-20% of total energy intake


Findings revealed that low-carbohydrate diets were associated with accelerated aging markers, including shorter telomeres and reduced brain volume, suggesting potential negative effects on longevity. In contrast, high-carbohydrate diets were linked to beneficial outcomes, such as a lower biological age and increased grey matter volume, indicating potential cognitive benefits.


High-protein diets showed some positive associations with brain white matter volume, while high-fat diets were correlated with negative aging outcomes.


Low-fat diets had mixed effects, with some benefits for biological aging but potential drawbacks for brain health. The ketogenic diet, a high-fat, very low-carb approach, was included in the study, though its specific effects were less prominently discussed.


Overall, the study suggests that healthier diets are linked to slower aging, with plant-based foods associated with longer telomeres and reduced phenotypic age, while animal-based foods correlated with faster aging. Additionally, higher carbohydrate intake appeared protective, contributing to a reduced biological age and greater grey matter volume. Notably, low-carb diets may accelerate aging, challenging claims that they promote longevity.

 

Combining Diet and Lifestyle


A 2024 review (Alcaráz et al.) explored the biological mechanisms behind lifestyle’s protective effects. Lifestyle choices - including nutrition, physical activity and cognitive engagement - play a crucial role in preventing or delaying chronic conditions like cardiovascular disease, cancer, and neurodegenerative disorders.


One key factor is oxidative stress, an imbalance between free radicals and antioxidants that contributes to aging and disease. A plant forward diet rich in polyphenols and antioxidants (e.g., vitamins C and E, flavonoids, and carotenoids) has been shown to reduce inflammation, support cellular repair, and lower the risk of chronic illnesses. Similarly, the Mediterranean and DASH diets - which emphasise whole foods, healthy fats and plant-based nutrients - have been linked to better cardiovascular and cognitive health.


Regular physical activity also counteracts aging by enhancing mitochondrial function, reducing oxidative stress and improving muscle strength. Studies show that moderate exercise increases brain-derived neurotrophic factor, which supports brain health and reduces cognitive decline. Additionally, cognitive activities, social engagement, and mindfulness have been linked to greater neuroplasticity, memory retention, and overall mental well-being.

 

What This Means for You


These findings reinforce the idea that a balanced diet, particularly one rich in carbohydrates and plant-based foods, may support healthy aging. While fad diets often promote carbohydrate restriction, this research suggests that carbs may play a vital role in longevity and cognitive health.


If you’re looking to optimise your diet for aging, consider:


  • Prioritising plant-based foods and diets; vegetables, fruits, whole grains.


  • Maintaining adequate carbohydrate intake rather than restricting it.


  • Limiting processed meats and high-fat animal products.

 

Final Thoughts


This study adds to the growing body of research highlighting the importance of diet in shaping long-term health and aging. While more research is needed to fully understand the biological mechanisms, these findings suggest that a diet rich in carbohydrates and plant-based foods may help maintain cellular and brain health as we age.


Whether your interest is healthspan and longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.

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Stay Healthy,


Alastair


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Related Studies and Resources



Alcaráz N, Salcedo-Tello P, González-Barrios R, Torres-Arciga K, Guzmán-Ramos K. Underlying Mechanisms of the Protective Effects of Lifestyle Factors On Age-Related Diseases. Arch Med Res. 2024 Jul;55(5):103014. doi: 10.1016/j.arcmed.2024.103014. Epub 2024 Jun 10. PMID: 38861840.



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