An ageless diet promotes health, extends life and does not contain advanced glycation end products (AGEs). AGEs are substances derived from foods cooked and processed at high temperatures that stimulate aging, cause inflammation and increase risk of chronic diseases throughout your body, according to research by Richard Semba, M.D., published in the Journals of Gerontology, Series A: Biological Sciences and Medical Sciences in 2010. Mediterranean, vegetarian and vegan diets have stood the test of time and omit or do not emphasize foods that are fried, broiled, grilled, smoked and pasteurized. Consult your physician before starting a new diet.
Mediterranean Diet
A Mediterranean diet gives you the choice of fresh fruits and vegetables, nuts, legumes, whole grains, olive oil, wine and small amounts of cheese, such as feta, and fish. A Mediterranean diet does not include foods with high amounts of AGEs, such as sausages, processed meats and processed breakfast cereals. People who adhere to a Mediterranean diet exhibit improved health; lower incidences of cancer, Parkinson's disease and Alzheimer's disease; and reduction of overall mortality and mortality from cancer and cardiovascular disease, compared with people on other diets. This is according to research by Francesco Sofi M.D., Ph.D., at the department of medical and surgical critical care at the University of Florence, Italy, published in the British Medical Journal in 2008
Vegetarian Diet
A vegetarian diet includes fruits, vegetables, nuts, legumes and whole grains. Lacto-ovo vegetarians also include dairy and eggs. Some vegetarians will eat cooked versions of these food products, which may have few if any AGEs. Research by Jaime Uribarri, M.D., published in the Journal of the American Dietetic Association in 2010 found that animal-derived foods high in fat and protein are generally AGE-rich and prone to new AGE formation during cooking, whereas carbohydrate-rich foods such as vegetables, fruits, whole grains and milk contain relatively few AGEs, even after cooking. Nonetheless, consuming raw fruits and vegetables gives you a greater quantity of nutrients. Fruits and vegetables are loaded with vitamins, minerals and antioxidants and may reduce your risk of heart disease, cancer and other chronic diseases. Eat a variety of fruits and vegetables each day to fulfill your nutritional needs and reduce your risks of disease.
Vegan Diet
A vegan consumes a plant-based diet that consists of fresh fruits and vegetables, nuts and sprouted legumes and grains. Many vegans consume an entirely raw-food diet, without any cooked ingredients or AGEs. Research by Lilli Link, M.D., M.S., published in Cancer Epidemiology, Biomarkers and Prevention in 2004 discovered that although consumption of both raw and cooked vegetables reduces the risk of epithelial cancer, particularly cancers of the upper gastrointestinal tract and breast cancer, raw vegetables have a stronger effect of lowering risk than cooked vegetables. Other research by Link published in Complementary Therapies in Medicine in 2008 indicated that a raw-food vegan diet can provide you with improved mental and emotional quality of life. The results demonstrate a decrease in anxiety, perceived stress and improved immunological health.
References
- Journals of Gerontology. Series A, Biological Sciences and Medical Sciences: Does Accumulation of Advanced Glycation End Products Contribute to the Aging Phenotype?; Semba, R.D.; September 2010
- MayoClinic.com: Mediterranean Diet: Choose This Heart-Healthy Diet Option
- British Medical Journal; Adherence to Mediterranean Diet and Health Status: Meta-Analysis; Sofi, F.; 2008
- Journal of the American Dietetic Association; Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet; Uribarri, J.; Jun 2010
- United States Department of Agriculture: National Nutrient Database for Standard Reference
Member Comments