A recent umbrella review of systematic reviews and meta-analyses provides a comprehensive look at how different food groups affect all-cause mortality - the risk of dying from any cause.
This review analysed 41 meta-analyses, incorporating data from over a million participants and numerous cohort studies, to determine which foods promote longevity and which may shorten lifespan. Some analyses included more than 200,000 recorded deaths, providing a robust basis for conclusions on diet and mortality.
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.
Foods Associated with Lower Mortality
The findings support the health benefits of consuming:
Nuts – Regular consumption of nuts was linked to an up to 24% lower risk of death. Nuts are rich in healthy fats, fibre, and antioxidants.
Whole Grains – Higher intake was associated with a 12% reduction in mortality risk. Whole grains are packed with fibre and essential nutrients that support heart and metabolic health.
Fruits & Vegetables – Eating more fruits and vegetables was tied to an 11% reduction in mortality risk, reinforcing their protective effects against chronic diseases.
Fish & Seafood – Regular fish intake lowered the risk of death by 5-7%, likely due to omega-3 fatty acids, which support heart and brain health.
Legumes & White Meat – While the data were slightly less consistent, both were linked to modest reductions in mortality risk, suggesting they are beneficial alternatives to red and processed meats.
Foods with Neutral or Mixed Results
Eggs & Refined Grains – The evidence for eggs and refined grains was mixed, with a slight tendency toward increased mortality but no strong conclusions could be drawn.
Dairy Products – No clear relationship was found between dairy consumption and mortality risk, indicating neutral effects.
Foods Linked to Higher Mortality
Processed Meat & Red Meat – A 10-22% increased risk of death was observed with higher consumption, likely due to saturated fats, preservatives and carcinogens in processed meats.
Sugar-Sweetened Beverages – Consuming sugary drinks increased mortality risk by 11%, consistent with their links to obesity, diabetes and heart disease.
Added Sugars – While data were less clear, high intake of added sugars showed a slight trend toward increased mortality.
Understanding the Science
These findings align with previous research on dietary patterns and longevity. Fibre-rich, plant-based foods like fruits, vegetables, nuts and whole grains reduce inflammation, improve metabolic health and lower disease risks. In contrast, processed meats and sugary foods contribute to inflammation, oxidative stress and insulin resistance, all of which can increase the risk of chronic diseases and early death.
But what about, say 'refined grains' that sit in the middle, surely they are unhealthy? Diet - healthy eating - depends on context and nuance. Yes, they can be unhealthy but not always; compare wholemeal pasta with a processed breakfast cereal. Most people can easily enjoy a few eggs per week, some cannot.
However, the researchers noted significant variability across studies, likely due to differences in dietary patterns, preparation methods, and population characteristics. For example, not all vegetables have the same health effects, and different types of red meat may have varying impacts.
Final Thoughts
This extensive review supports a diet rich in whole, plant-based foods, lean proteins and healthy fats while limiting processed meats, sugary drinks and refined grains. While no single food guarantees a longer life, shifting towards a more balanced, minimally processed diet can significantly improve health and longevity.
Future research should further explore which specific foods within each category provide the greatest benefits, as well as the effects of different preparation methods. Until then, the take-home message is clear: eat more whole, plant-based foods and cut back on ultra-processed items for better long-term health.
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Stay Healthy,
Alastair
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Studies and Resources
The study in review... Anindita Tasnim Onni, Rajiv Balakrishna, Matteo Perillo, Marco Amato, Elaheh Javadi Arjmand, Lise M. Thomassen, Antonello Lorenzini, Lars T. Fadnes, Umbrella review of systematic reviews and meta-analyses on consumption of different food groups and risk of all-cause mortality, Advances in Nutrition, 2025, 100393, ISSN 2161-8313, https://doi.org/10.1016/j.advnut.2025.100393.
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