You are what you eat—and what you’re eating can either prolong or shave years off your life span. In fact, the majority of Americans are not consuming a nutritionally balanced diet. According to statistics from the Centers for Disease Control and Prevention (CDC), less than one in ten U.S. adults and adolescents consume the recommended amount of fruits and vegetables—and about half of adults drink a sugary beverage on a daily basis. Americans have one of the shortest life expectancy compared to other high-income countries around the globe. And one of the main reasons concluded that longevity is tied to five lifestyle factors, diet being one.
1. You’re following a high-protein plan
Adults who consume a protein-rich diet may be harming their health as much as those who smoke cigarettes. A high-protein lifestyle (classified as those who obtain at least 20% of their daily calories from any type of protein source) was linked to an increase in cancer and diabetes mortality, and those who eat an abundance of animal-based products (like meat and cheese) are more at risk from an early death regardless of the cause. Middle-aged adults who followed an animal-based, high-protein meal plan were four times more likely to die of cancer and 74% more likely to die from any disease compared to those who consumed a low-protein diet.
2. You’re drinking soda
Yes, you’ve heard countless times that sugary bubbly beverages are bad for you. But a study found that downing soft drinks (both regular and diet) could go as far as shortening your lifespan. Drinking two or more glasses a day also resulted in a “higher risk” of death from circulatory disease and sipping one serving a day was associated with a “higher risk” of death caused by digestive diseases.
3. You’re focusing on low-carb foods
Keto fans won’t be thrilled with this news. A study published in The Lancet Public Health analyzed the carbohydrate intake of more than 15,400 middle-aged U.S. adults over the course of 25 years. The participants who consumed moderate levels of carbs (where 50%-55% of their calories derived from carbohydrates) were the leaders in longevity compared to the ultra-low-carb eaters (30% or less of calorie intake came from carbohydrates) and the somewhat-low carb eaters (30% to 40%). The middle-of-the-road group lived four times longer than the ultra-low carb group and two years longer than the slightly-higher low carb group.
4. You’re avoiding fat
More proof that fat is your friend! Earlier this year, a report that looked at the eating patterns drawn from dietary surveys of more than 37,000 U.S. adults over the span of 15 years found people who were the least likely to face premature death followed a diet that consisted or plant proteins, unsaturated fats, and high-quality carbs (meaning veggies, whole grains, and legumes). Yet those who were low-fat (and low-carb) had a lower (and similar) mortality rate. Also, diets lacking in “good fats” can deprive the body of certain nutrients since they absorb the four fat-soluble vitamins—A, D, E, and K.
5. You’re eating too often
Giving your body a break from food can keep you alive longer. A nearly four-and-a-half-year study published in the journal Circulation focused on life expectancy outcomes of approximately 2,000 people who had undergone a heart procedure (cardiac catheterization). Close to 400 of these participants had been routine fasters—fasting for one day each month—for at least five years, and their long-term prognosis was much better. Wow. After 4.4 years, those who regularly fasted had a 45% lower death rate compared to the others in the study group.
6. You’re a meat lover
If you think a T-bone steak goes with nearly everything, you may want to rethink your plate. “The consumption of red meat is linked with health risks, such as the development of cardiovascular disease and cancer, which may lead to a shortened lifespan,” says Lisa R. Young, PhD, RDN, nutritionist, adjunct professor of nutrition at NYU. A study that analyzed the mortality rates of middle-aged men found that those who regularly relied on animal products, namely red meat, for protein were unhealthier compared to males who consumed a more balanced ratio of both animal- and plant-proteins. Men who ate an average of 200 grams of red meat per day had a 23% greater risk of death compared to those who ate less than 100 grams of meat on a daily basis.
7. You’re overloading on eggs
The incredible egg isn’t all it’s cracked up to be (at least according to some research). A study of nearly 30,000 adults concluded the more eggs in one’s diet the higher the likelihood of both death caused by any illness and heart disease. Thanks, cholesterol. Those who had a daily intake of 300 milligrams of dietary cholesterol (one egg contains an average of 184 milligrams) had an 18% increased risk of mortality, as well as a 17% increased risk of experiencing a cardiovascular episode. Yet, a 32-year study —which included the health data of approximately 263,700 men and women and a meta-analysis of nearly 1.7 million people—found no association between moderate egg consumption (an egg a day) and risk of cardiovascular disease. And the great egg debate continues!
8. You’ve given up coffee
Researchers say there’s no need to break up with your beloved java. After examining the health reports of 3.8 million people, they discovered that drinking coffee can boost lifespan regardless of one’s age, overweight status, alcohol drinking, smoking status, and caffeine content of coffee, as stated in the European Journal of Epidemiology. Another study—published in April 2020 concluded that participants (over half a million adults who were followed for nearly 20 years) who enjoyed one to four cups of filtered coffee each day showed the lowest rates in mortality. Women were at a 20% reduced risk of death from heart disease while men showed a 12% reduction.
9. You eat a lot of added sugar
“Eating too much added sugar (which includes drinking too many sweetened beverages, like soda) has been linked to a shortened lifespan,” Research published in JAMA International Medicine that spanned 15 years found that the more sugar in your daily diet, the higher the odds of death due to cardiovascular disease. Plus—age, weight, gender, and activity levels didn’t mitigate this effect. Sugar also contributes unnecessary calories and has been linked with diabetes and obesity. Subjects who consumed at least 25% of their caloric intake from sugar were more than twice as likely to pass away from cardiovascular disease compared to adults who took in under 10% of added sugars each day. Fruit sugar, however, is fine.
10. You’re using artificial sweeteners
And there’s no such thing as a healthy sugar substitute. A study that involved more than 118,000 adults, which was published in the journal Circulation, concluded that artificially sweetened beverages are linked to severe health issues, including premature death. “The optimal intake of these drinks is zero,” said Vasanti S. Malik, lead study author and research scientist at the Harvard T.H. Chan School of Public Health. “They have no health benefits.” Sipping an extra 12-ounces of a sugary drink each day was associated with a 10% increased risk for death due to heart disease, while the mortality rate from drinking beverages made with fake sugar was only slightly lower.
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