3 Diet Rules A Longevity Expert Swears By

Person holding a burgerA recent study published in the American Journal of Preventive Medicine looked at data from eight different countries and suggested that ultra-processed food could be responsible for 14% of early deaths in the UK. The researchers couldn’t prove that it was definitely the food itself that increased risk – eating more ultra-processed food, or UFPs, is linked to a person’s income, for instance, which can also affect their health. Still, the researchers suggest that in 2018, about 18,000 deaths in the UK were linked to UPFs. They make up than half of diets in the UK and US. So, we spoke to Dr Philip Borg, founder and medical director at The Longevity Doctor, about why the food class might affect our health so much – and what to eat instead. UPFs are designed to taste delicious Dr Borg doesn’t think the main issue with UPFs is, in and of itself, that they’re heavily processed – it’s the fact that they can be so hard to overeat, and therefore lead to excess weight gain. “UPFs, as defined by the NOVA classification system, are foods (and beverages) which have been industrially formulated and contain little or no whole food. They are typically calorie-dense, nutritionally deplete and unbalanced,” he tells us.Some examples include biscuits, crisps, chocolate, and cereal bars.“They are designed to taste delicious, easy to over-consume, and have long shelf lives. They are hypermarketed and relatively cheap. All of this lends to the main problem with these ‘foods’ – overconsumption of calories,” the doctor shares.“This is what seems to be the main mechanism by which ultra-processed foods contribute to an increased risk of mortality.” Dr Borg says this “increased risk” can take the forms of cancer and heart disease. Additionally, because UPFs often “contain high amounts of salt, sugar and unhealthy fats,” consumers can glucose, insulin and triglyceride spikes after eating them. “These repeated spikes lead to insulin resistance – the underlying cause of many chronic diseases such as diabetes, heart disease and strokes,” Dr Borg says. Here are the doctor’s three diet rulesMany UPFs are not satisfying, making them more addictive. But some nutrients like fibre, often found in whole veggies and fruit, are more satiating – this tends to be absent from processed foods.Additionally, protein, which UPFs are often low in, can help you feel fuller. Perhaps that’s why Dr Borg says, “We should strive to have less-processed whole fruits, vegetables, grains, lean protein and healthy fats. Our dietary pattern should be protein and fibre-rich.” The point is not to avoid processed food forever or to never treat yourself, the longevity expert adds.“We should aim for consistency over the long term rather than perfection,” he says. “As noted in the aforementioned study, it is the dietary pattern which is problematic and not the occasional UPF snack.” In other words, eating protein and fibre and focusing on your diet as a whole (rather than stressing about one-off treats or the occasional “good” meal) is key.Related...3 Research-Backed Longevity Rules A Heart Surgeon Swears ByLongevity Expert Said Women Should Be Able To Do 11 Push-Ups – And Experts Have Thoughts'There’s No Silver Bullet': The Longevity Lie A Doctor Wants You To Stop Believing

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