Different diets have been linked to promoting healthy aging, each with its benefits. Calorie restriction (CR), intermittent fasting (IF), the Mediterranean diet and the ketogenic (Keto) diet are all gaining attention due to their roles in supporting longevity [1].
Calorie restriction involves reducing daily calorie intake without malnutrition. Studies have shown that it can extend lifespan and delay age-related diseases [2].
This method works by activating biological pathways related to stress resistance, potentially reducing the risk of cancer, cardiovascular disease and neurodegenerative disorders.
Intermittent fasting, on the other hand, focuses on periods of eating and fasting rather than restricting calories daily. This approach also helps promote healthy aging by enhancing autophagy, which allows the body to remove damaged cells.
Evidence suggests that IF may reduce inflammation, improve insulin sensitivity and boost brain function [3]. However, more long-term studies are needed to confirm its effects on lifespan.
The Mediterranean diet is rich in vegetables, fruits, whole grains, fish and healthy fats like olive oil. It has been associated with a lower risk of heart disease, stroke and cognitive decline. Research shows that this diet’s emphasis on antioxidant-rich foods and healthy fats helps protect against inflammation and oxidative stress, which contribute to aging [4].
The Mediterranean diet is considered one of the best for promoting overall health and longevity.
The ketogenic diet, high in fats and low in carbohydrates, induces a metabolic state known as ketosis, where the body burns fat for fuel. While the Keto diet is effective for weight loss and managing conditions like epilepsy and type 2 diabetes, its role in aging is still being studied.
Some research suggests that ketosis may enhance cellular repair mechanisms, but the long-term effects on aging are unclear [5].
Each diet offers unique benefits, but the Mediterranean diet stands out for its strong association with healthy aging.
This review, published in Nutrients, highlights how individual dietary approaches contribute to longevity. However, more research is needed to understand their long-term impacts fully.
While calorie restriction, intermittent fasting, the Mediterranean diet and Keto each have potential, the Mediterranean diet is the most reliable for promoting healthy aging. However, the best approach may vary based on individual health needs and lifestyle preferences.
[1] Nutrients. Molecular Mechanisms of Healthy Aging: The Role of Caloric Restriction, Intermittent Fasting, Mediterranean Diet, and Ketogenic Diet—A Scoping Review
[2] Science Direct. Caloric Restriction
[3] Nutrients. The Effects of Intermittent Fasting on Brain and Cognitive Function
[4] Nutrients. Mediterranean Diet as an Antioxidant: The Impact on Metabolic Health and Overall Wellbeing
[5] International Journal of Molecular Sciences. Ketosis Suppression and Ageing (KetoSAge): The Effects of Suppressing Ketosis in Long Term Keto-Adapted Non-Athletic Females
