Eight popular diets—one important takeaway

A new study is yet again missing the forest for the trees.

See, when it comes to healthier aging, the researchers’ main message is to eat more plant-based foods and limit animal-based options.

But here’s what they’re not telling you…

The diet doesn’t matter—the nutrients do

This study analyzed 30 years of data from over 100,000 participants in the Nurses’ Health Study and the Health Professionals Follow-Up Study.

Researchers used a food frequency questionnaire to categorize dietary patterns into one of the following:

• The Alternative Healthy Eating Index (AHEI)
• Dietary Approaches to Stop Hypertension (DASH)
• Alternative Mediterranean Diet (aMED)
• Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)
• Planetary Health Diet Index (PHDI)
• Healthful Plant-based Diet Index (hPDI)
• Reversed Empirical Dietary Index for Hyperinsulinemia (rEDIH)
• Reversed Empirical Inflammatory Dietary Pattern (rEDIP)

Though these diets differ, they share one important trait—something the mainstream fails to highlight…

They prioritize nutrient-dense, whole foods—while steering clear of junk like trans fats, processed meats, sugary drinks, and ultra-processed foods (UPFs).

(Note: The researchers also looked at and compared UPF consumption.)

Next, the researchers examined how these different eating patterns influenced healthy aging—defined as reaching age 70 without any major chronic diseases, cognitive decline, physical impairment, or poor mental health.

And here’s what they found…

The real recipe for healthy aging

Greater adherence to ANY of the diets was associated with better aging outcomes. Conversely, those who consumed the most UPFs had a 32 percent lower chance of aging well.

Yet, somehow, the message ends up being: prioritize plant-based options and limit animal-based foods.

Enough already! When did protein become the bad guy? Protein, no matter the source, is NOT the villain. It’s a foundational nutrient for aging well.

And here’s another thing that makes me shake my head…

Researchers (and doctors) are still surprised that good eating habits in midlife are associated with better health later in life!

I’ve been preaching this for over 30 years. And while more consumers (like you) are waking up, scientific progress still crawls at a glacial pace.

I’ll say it again: there’s no one perfect diet for everyone. But there is one universal truth—nutrient density matters.

A healthy diet should center on high-quality protein, healthy fats, and plenty of vegetables.

Remember—your protein needs increase as you age. And the easiest way for most people to consume enough is through animal-based options—grass-fed and -finished beef, organic poultry, and wild-caught fish and seafood.

In other words: stop skimping on steak, chicken, pork, seafood, and more.

One final thought…

Consistency is the secret ingredient. Choose a nutrient-rich plan (like my A-List Diet or Hamptons Diet) and stick with it. Sprinkle in some regular movement for dessert, and you’ll put yourself on a healthier path as you age—no surprise there.

Source:

“The best diet for aging well, backed by a 30-year study of 100,000 people.” News Medical, 03/25/2025. (news-medical.net/news/20250325/The-best-diet-for-aging-well-backed-by-a-30-year-study-of-100000-people.aspx)