Eat well and you are more likely to live longer. That’s the conclusion of researchers looking at adherence to a Mediterranean diet in Tuscany, Italy.
YOU PROBABLY CAN GUESS THE DIET, for which greater adherence over 20 years is associated with a lower chance for early death among adults over 65. If you offered the Mediterranean diet, you are spot on.
Let’s get the caveats out of the way first. Observational studies do not provide the highest levels of evidence. Maybe we consumers of copious fruits and vegetables are more likely to walk to the store daily to buy our goods.
Diet studies are notoriously challenging, as they typically rely on self-reporting. In addition, there are numerous confounding variables. While researchers try to control these potential confounders, it is an imperfect science.
Today, we turn to a novel approach: Researchers measured dietary biomarkers to assess adherence to a Mediterranean diet. They showed that greater adherence appeared associated with a lower risk of death in older adults during a two-decade follow-up period.
Mediterranean diet — Novel way to check adherence
The research investigation is a part of the InCHIANTI project, conducted in Tuscany (Italy) over twenty years. The study included 642 subjects over 65 and facilitated obtaining complete data on food biomarkers.
The scientists developed an index of dietary biomarkers based on food groups in the Mediterranean diet. They then looked at the association with mortality. Here are the biomarkers:
- total polyphenols in urine
- resveratrol metabolites (from grape intake) in urine
- carotenoids
- selenium
- vitamin B12
- fatty acids
- the proportion of monounsaturated and saturated fatty acids.
Using a predictive model, they assessed the associations of the Mediterranean diet index and the food-frequency questionnaire (FFQ) with mortality.
Mediterranean diet — Study results
This innovative study, using biomarkers as a measure of adherence to a Mediterranean diet, showed this:
The score of the Mediterranean diet using the biomarkers was inversely associated with all causes of death.
This research illustrates how we can use dietary biomarkers to improve our nutrition assessments. We may someday create customized assessments for all of us.
EAT WELL – My take
I am good at two of my four pillars of health: Rest (sleep) and movement (exercise). I am working on mindfulness meditation, leaving me with the diet pillar.
First, I am trying to slow down while eating.
Second, I pack some fruit and vegetables to bring to work. Without these foods being nearby, I won’t eat them.
Third, I always have water close by and consume lots of it throughout the day. This practice keeps me full and the urge to snack at bay. Lastly, more Italian food!
Thank you for joining me today.
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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
