“By leaving the junk food model to move towards a more virtuous model, we gain 10 years of life expectancy. And there is no age to start this: you are 70 years old, you have every interest in doing so. to do” explains Doctor Cocaul to Yahoo.
Gaining life expectancy, feeling better in your body and mind, being in good health: a balanced diet has long been favored by nutritionists and doctors for many reasons.
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Forget meats and processed foods
Published in The Lancet, The Global Burden of Disease Study (2017) showed that healthy food choices, such as reducing processed meat consumption and increasing vegetables, fruits, legumes and nuts, are associated with a reduction in the risk of chronic diseases and an increase in life expectancy.
And a recent study in the American journal Nature Medicine points to the responsibility of certain foods in the risk of disease: elements contained in processed meats, sodas, cold cuts or breakfast cereals increase the risk of diabetes and disease. cardiovascular and cancers. “We have to be very careful with sodas, even diet sodas, because it seems that it modifies our intestinal microbiota” explains Doctor Cocaul.
“So it's more about plant-based your diet than animalizing it. And you are winners at any age of life by leaving this junk food model and moving towards a more plant-based diet, a more diversified, less ultra-processed diet. .”
So, what to eat?
You should favor fruits, “but still in limited quantities” he specifies, but above all you should eat vegetables and legumes, which are excellent for your health. “Even dairy products that we banned for a long time, we must increase them.”
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Among the recommended nutritional intakes, we can cite nuts (walnut kernels, pecans, almonds, etc.) or seeds such as chia seeds or hemp seeds, which provide fiber, as well as minerals, including zinc, calcium, magnesium. “It’s the Mediterranean diet if you like, with a little emphasis on oilseeds,” analyzes Doctor Cocaul.
The study Adherence to a Mediterranean diet and risk of chronic diseases in the Nurses' Health Study (2018) published in JAMA Internal Medicine also supports the importance of a Mediterranean diet, rich in plants, fiber and healthy fats. (like oilseeds) to reduce the risk of cardiovascular diseases and increase life expectancy.
