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The Healthiest Foods in the World for Longevity (based on longest living countries)

By Thomas DeLauer

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Main point

A Mediterranean diet with reduced carbohydrate intake and moderate consumption of meat, fish, and eggs may be the most effective approach for improving health outcomes.

Tl;Dw:

  • Eating a Mediterranean diet can help you live longer and be healthier
  • Different countries in the Mediterranean region eat differently, but they all have some things in common
  • Eating less ultra-processed food and more whole foods like fruits, vegetables, and whole grains is good for you
  • Some Mediterranean countries eat more meat, fish, and eggs, which may be beneficial for health
  • Reducing carbohydrate intake, especially from bad sources, can help make the Mediterranean diet even healthier

Summary

The Mediterranean diet is often associated with good health outcomes, but it's not a single uniform diet, as different countries in the Mediterranean region have distinct eating habits. Studies have shown that adherence to a Mediterranean diet in countries like Greece, Italy, and Spain can lead to improved longevity and reduced risk of cardiovascular disease and diabetes. The Spanish Mediterranean diet, in particular, seems to have the biggest impact on health outcomes, possibly due to its higher consumption of meat, fish, and eggs. However, reducing carbohydrate intake, especially from ultra-processed foods, may further enhance the benefits of a Mediterranean diet. Italy's low ultra-processed food consumption is notable, and their diet could be a model to follow. Overall, a Mediterranean approach with slightly more meat, fish, and eggs, and reduced carbohydrate intake, may be the most beneficial for health outcomes.

Evidence from Author

The main Assertions by importance (2)

  • The Mediterranean diet is beneficial for longevity, cardiovascular disease, and abdominal fat loss, but regional differences within the Mediterranean diet should be considered.

    Explained:The Mediterranean diet is often generalized as a single entity, but it encompasses various regional diets, such as those from Spain, Greece, and Italy, each with distinct characteristics that may influence its effectiveness in promoting health outcomes.

    Context:The Mediterranean diet is a dietary pattern that has been associated with numerous health benefits, including reduced risk of cardiovascular disease, type 2 diabetes, and certain types of cancer.

    At: 0:00 - Intro:

    "saying the Mediterranean diet is good for longevity good for abdominal fat loss good for cardiovascular disease is fine in dandy except there are a lot of countries in the Mediterranean we can't just group it all together"

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • The Spanish Mediterranean diet may have a higher impact on health outcomes compared to other regional Mediterranean diets.

    Explained:The Spanish Mediterranean diet has been found to have a higher impact on health outcomes, including reduced risk of cardiovascular disease and mortality, compared to other regional Mediterranean diets.

    Context:The Spanish Mediterranean diet is characterized by high consumption of olive oil, fruits, vegetables, and whole grains, as well as moderate consumption of meat and fish.

    At: 6:35 - Spain:

    "Spain was interesting because they took a look at a couple of studies and they divided people in the top cortile the top 1/4 of people that consumed closest to the Spanish Mediterranean diet compared to the bottom cortile people that did not really adhere to the Spanish Mediterranean diet"

    Evidence (0)
    * No Evidence
    PRO
    PRO
(2)