Scientists Say This Diet May Roll Back Your Biological Age
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Following a vegan diet for just eight weeks could reduce your biological age, new research shows.
The study showed decreases in the ages of the participants’ heart, hormone, liver, and inflammatory and metabolic systems.
Experts explain how veganism may affect longevity.
As we get older, many of us wish we could turn back the clock. And while as of now there’s no way to travel back in time, following a certain eating plan could reduce your biological age (a measure of how old a person’s cells are and their current state of health as opposed to their chronological age). According to a recent small study, following a vegan diet may reduce your biological age.
In a study published in BMC Medicine, researchers from Stanford University recruited 21 pairs of adult identical twins, aged 39, to look into how eight weeks on the plant-based diet affected certain types of chemical modification of DNA that is used to estimate biological age (known as methylation patterns). For the duration of the eight-week study, one twin from each pair consumed an entirely plant-based (vegan) diet while the other stuck to a “healthy” omnivorous meal plan (plants and animal foods).
At the end of the study, researchers found that the participants who followed the vegan diet saw a significant reduction in markers of overall biological aging, including specific age-related markers in the heart, liver, hormone, inflammatory, and metabolic systems.
Those who ate a vegan diet also lost two kilograms of weight more on average than those who did not, likely due to them consuming 200 fewer calories through the meals provided during the initial four weeks of the study. The researchers pointed out that the weight loss could have also contributed to the differences in biological age between both groups.
A vegan diet is an eating pattern that excludes all foods that come from animals, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. When you follow a vegan diet, it also means you consume no products derived from animals, like honey or gelatin, Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook points out. So, if you decide to go vegan, you can expect to eat only plant-based foods, such as nuts, seeds, legumes, veggies, whole grains, fruits, and soy, says Keri Gans, M.S., R.D., author of The Small Change Diet.
So, what does a vegan diet have to do with cells and aging? According to Prest, it’s an example of a plant-based diet pattern that is anti-inflammatory. “Anti-inflammatory diets can help combat age-related health changes and may play a role in longevity,” Prest explains.
Plant-based diets, including veganism, have long been associated with better health, including lower incidences of cardiometabolic diseases, including cardiovascular disease and type 2 diabetes, Newgent continues. “Compared to an eating plan that includes animal products, following a vegan diet is linked to better diet quality and a more diverse gut microbiota, which can promote overall health and potentially better quality of life as someone ages,” she says.
Before deciding to go vegan, though, know that the wholly plant-based eating plan may not be best for everyone. A common concern with vegan diet patterns is a lack of vitamin B12, which we need more of as we age, says Prest. “If you are following a vegan diet, it is recommended that you eat foods fortified with vitamin B12 and/or take a vitamin B12 supplement.”
Newgent agrees, adding that a vegan diet may not be suitable for people who are “at risk for nutrient deficiencies, such as iron, zinc, or vitamin B12, or they require higher amounts of certain nutrients, such as calcium and vitamin D for osteoporosis treatment.”
So while the study did not cite any observed downsides to following a vegan diet, the benefits in terms of aging must be considered alongside the risk of micronutrient deficiencies, which can take years to show any side effects.
The bottom line
This study highlights the potential benefits of a diet pattern based on plant foods for healthy aging, says Prest. Although Gans points out that “this study was for a short duration and on a small group of participants. Therefore, even though the results are promising, they are still preliminary.”
Still, this study shows that going fully plant-based, even for a short time, may help you feel more youthful, says Newgent. “I suggest having a consultation with a registered dietitian nutritionist, if possible, to determine the best eating plan for you based on your unique health needs and goals,” she adds. And know that you do not have to follow a vegan diet to reap the benefits of plant-based eating, Prest points out. “Start small by adding a fruit or vegetable to at least one meal or snack a day and build from there.”
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