Many factors influence life expectancy, including genetics, environment, and activity levels. However, Dr. Gregory Duhon, MD, emphasizes that a healthy diet may be the most significant factor affecting longevity.

A 2023 study conducted in the United Kingdom revealed that people could potentially increase their life expectancy by up to 10 years by adopting a healthier diet. Similarly, a Harvard University study found that individuals who follow a healthy diet, exercise regularly, maintain a healthy body mass index, abstain from smoking, and consume alcohol moderately can live up to 14 years longer than those who do not.

While numerous studies have sought to determine the optimal diet, it’s clear that dietary needs can vary among individuals. Nonetheless, the significant impact of nutrition on longevity is undeniable.

What Is the ‘Best’ Diet?

Many diets claim to be the “best,” including the Mediterranean, South Beach, Carnivore diets, and the increasingly popular Intermittent Fasting regimen. While these diets have differing approaches, they often share valuable principles.

Intermittent fasting, in particular, has gained attention for its potential to improve longevity. Studies on rats have shown that intermittent fasting can lead to an increase in lifespan, and it is hypothesized that similar benefits may apply to humans.

This dietary approach mimics the eating patterns of early humans who, before the advent of farming, often went without food for extended periods and then consumed large amounts when food became available. Our evolutionary history suggests that we may be adapted to such eating patterns.

Research suggests that although there isn’t a one-size-fits-all diet for extending lifespan, certain foods are consistently beneficial. Diets rich in nuts, legumes, whole grains, fruits, and vegetables have been linked to a lower risk of death from respiratory, neurodegenerative, and heart diseases, as well as cancer. These foods provide essential vitamins, minerals, fibers, and antioxidants that support overall health.

What Foods Should You Avoid?

Just as important as knowing what to eat is understanding what to avoid. Studies recommend limiting the intake of sodium, trans fats, and added sugars. Trans fats, in particular, should be avoided or consumed in very limited quantities—no more than 2 grams per day, which essentially means they should be avoided entirely. Saturated fats, on the other hand, can be consumed in moderation, up to 20-30 grams per day, depending on varying expert opinions.

Unfortunately, these less desirable ingredients are common in many pre-prepared foods, including restaurant meals and heat-and-eat options. Added sugars are often found in ice cream, candy, cakes, cookies, sodas, fruit juices, energy drinks, and iced teas. Saturated fats are present in coconut and palm oils, red and processed meats, cheese, and butter. While occasional indulgence in foods like steak and baked potatoes with butter is fine, moderation is key.

The True Impact of Nutrition on Longevity

While diet isn’t the only factor influencing longevity, Dr. Gregory Duhon, MD, notes that some studies indicate lifestyle choices account for 75% of a person’s lifespan, leaving only 25% to genetics.

 This is encouraging, as it suggests that individuals can significantly influence their longevity through a healthy lifestyle, including a balanced diet, regular exercise, adequate sleep, and more.

About Dr. Gregory Duhon, MD

Dr. Gregory Duhon, MD, is the visionary behind American Consulting Physicians, a pioneering telemedicine initiative. As a seasoned Internal Medicine Physician and Hospitalist, Dr. Duhon brings extensive experience in ICU, emergency room, and crisis/pandemic management. He provides acute and chronic medical care services remotely across 15 states, including Alabama, Arizona, and Colorado.

Dr. Duhon’s expertise in managing complex conditions and his dedication to patient care highlight his commitment to advancing healthcare accessibility and quality. Beyond his professional endeavors, Dr. Duhon is passionate about Ironman training, culinary exploration, passion fruit cultivation, and enhancing exceptional medical care.