Raadpleeg ook de preventielijst van arts-bioloog drs. Engelbert Valstar

16 februari 2022: PLOS medicine 8 february 2022

Volgens Amerikaanse onderzoekers kun je door gezonder te gaan eten en leven je leven minstens met 10 gezonde jaren verlengen. Een optimaal voedingspatroon, wat heel dicht ligt bij het Mediterane dieet, kan volgens de onderzoekers, in vergelijking met een traditioneel Westers dieet, bij 20-jarige vrouwen zorgen voor 10,7 extra levensjaren en bij mannen zelfs 13 extra levensjaren. Dit verschil verklaren de onderzoekers omdat vrouwen meestal beetje gezonder eten dan mannen. Als mannen hun dieet zouden veranderen kunnen ze daardoor dan ook meer winst behalen. 

Ook op oudere leeftijd je voedingspatroon en leefstijl veranderen kan veel voordeel opleveren. Zo zouden 60-jarige vrouwen met een optimaal dieet 8 extra jaren kunnen winnen en mannen 8,8 jaren. Zelfs 80-jarigen kunnen profiteren van een verandering in voedingspatroon, want deze groep kan er gemiddeld 3,4 extra jaren bij krijgen. De onderzoekers maken daarbij wel de kanttekening dat je het voorgeschreven dieet dan heel streng zou moeten volgen. Wat ik me dan afvraag is wat is er moeilijk aan om geen suiker meer te gebruiken, geen wit brood meer te eten en nog zo wat in mijn ogen eenvoudige dingen die je gemakkelijk kunt veranderen en bv de richtlijnen voor het Houtsmullerdieet  in grote lijnen te gebruiken voor je dagelijkse levensstijl. 

Een dieet dat voor iedereen dagelijks haalbaar zou moeten zijn zonder al teveel stress en druk zit zo’n beetje tussen het optimale en het Westerse dieet in volgens de onderzoekers. Het zou voor de meeste mensen geen probleem moeten zijn om zo'n dieet zoals hieronder beschreven, vol te houden schrijven zij.

Hoe ziet het dieet eruit?

  • Volgens het onderzoek zouden we om te beginnen alle producten op basis van witmeel moeten vermijden en ook alle toegevoegde suikers moeten weren. Daarnaast wordt ook bewerkt vlees afgeraden. Alles dat bewerkt is, zouden mensen links moeten laten liggen.
  • De meeste gezondheidswinst is te boeken door meer peulvruchten te eten. Dus linzen, doperwten, kikkererwten, tuinbonen en bruine bonen. 
  • Volkoren granen zijn ook gunstig, onder meer vanwege de vezels. Denk hierbij aan haver, bruine rijst, roggebrood of volkoren spelt.
  • Dagelijks 25 gram noten eten zou ook levensverlengend werken. De gezondste noten zijn rauw of geroosterd, laat in olie gebakken noten liever links liggen. Notenpasta’s zijn een gemakkelijke manier om dagelijks meer noten te eten.
  • Optimaal is om dagelijks 400 gram groente te eten, maar met 300 gram kom je ook een heel eind. 200 gram of minder groente doet de gezondheid geen goed. Je kan dit ook zien in de vorm van porties, in dat geval zijn dagelijks 5 porties groentes het best.
  • Hetzelfde geld voor fruit; het liefst zien onderzoekers dat we hiervan dagelijks 400 gram eten. Kom in ieder geval niet onder de 200 gram. Het beste is fruit dat wat minder zoet is, denk bijvoorbeeld aan blauwe bessen of kiwi. Je zou ook kunnen kiezen voor een banaan die net rijp is, maar zeker niet overrijp. Overrijpe bananen bevatten zeer veel snelle suikers.
  • Het eten van veel rood vlees is volgens dit onderzoek niet aan te raden, dit kun je beter vervangen door gevogelte of vis. Specifiek haring wordt genoemd om op het menu te zetten. Af en toe een stukje rood vlees van goede kwaliteit is geen probleem, maar wees hier spaarzaam mee.
  • Opvallend is dat een paar eieren in de week gezonder is dan helemaal geen eieren of juist heel veel. Kennelijk is er hier sprake van een U-curve, oftewel een ‘sweet spot’, bij 3 stuks.
  • Een beetje zuivel zoals yoghurt lijkt de gezondheid ook goed te doen, maar meer dan 250ml dagelijks is weer niet aan te raden omdat het dan nadelig kan worden voor de gezondheid. Biologische zuivel bevat doorgaans wat meer omega 3 in vergelijking met de reguliere variant.
  • Omdat het niet is na te gaan waar mensen in bakken, hebben de onderzoekers vetten en oliën buiten beschouwing gelaten. Doorgaans wordt extra vierge olijfolie gezien als één van de gezondere oliën. Geraffineerde olie is weer minder gezond.

In theorie zijn er voor jonge mensen dus 10 levensjaren te winnen en in praktische zin gemiddeld 7 jaar. Ook voor ouderen zijn er nog vele gezonde levensjaren te winnen. Het heeft dus altijd zin om je voedingspatroon te optimaliseren.

Het studierapport is gratis in te zien. Klik op de titel van het abstract om dit in te zien of te downloaden:

PLOS Medicine:
Estimating impact of food choices on life expectancy: A modeling study

Abstract

Background

Interpreting and utilizing the findings of nutritional research can be challenging to clinicians, policy makers, and even researchers. To make better decisions about diet, innovative methods that integrate best evidence are needed. We have developed a decision support model that predicts how dietary choices affect life expectancy (LE).

Methods and findings

Based on meta-analyses and data from the Global Burden of Disease study (2019), we used life table methodology to estimate how LE changes with sustained changes in the intake of fruits, vegetables, whole grains, refined grains, nuts, legumes, fish, eggs, milk/dairy, red meat, processed meat, and sugar-sweetened beverages. We present estimates (with 95% uncertainty intervals [95% UIs]) for an optimized diet and a feasibility approach diet. An optimal diet had substantially higher intake than a typical diet of whole grains, legumes, fish, fruits, vegetables, and included a handful of nuts, while reducing red and processed meats, sugar-sweetened beverages, and refined grains. A feasibility approach diet was a midpoint between an optimal and a typical Western diet. A sustained change from a typical Western diet to the optimal diet from age 20 years would increase LE by more than a decade for women from the United States (10.7 [95% UI 8.4 to 12.3] years) and men (13.0 [95% UI 9.4 to 14.3] years). The largest gains would be made by eating more legumes (females: 2.2 [95% UI 1.1 to 3.4]; males: 2.5 [95% UI 1.1 to 3.9]), whole grains (females: 2.0 [95% UI 1.3 to 2.7]; males: 2.3 [95% UI 1.6 to 3.0]), and nuts (females: 1.7 [95% UI 1.5 to 2.0]; males: 2.0 [95% UI 1.7 to 2.3]), and less red meat (females: 1.6 [95% UI 1.5 to 1.8]; males: 1.9 [95% UI 1.7 to 2.1]) and processed meat (females: 1.6 [95% UI 1.5 to 1.8]; males: 1.9 [95% UI 1.7 to 2.1]). Changing from a typical diet to the optimized diet at age 60 years would increase LE by 8.0 (95% UI 6.2 to 9.3) years for women and 8.8 (95% UI 6.8 to 10.0) years for men, and 80-year-olds would gain 3.4 years (95% UI females: 2.6 to 3.8/males: 2.7 to 3.9). Change from typical to feasibility approach diet would increase LE by 6.2 (95% UI 3.5 to 8.1) years for 20-year-old women from the United States and 7.3 (95% UI 4.7 to 9.5) years for men. Using NutriGrade, the overall quality of evidence was assessed as moderate. The methodology provides population estimates under given assumptions and is not meant as individualized forecasting, with study limitations that include uncertainty for time to achieve full effects, the effect of eggs, white meat, and oils, individual variation in protective and risk factors, uncertainties for future development of medical treatments; and changes in lifestyle.

Conclusions

A sustained dietary change may give substantial health gains for people of all ages both for optimized and feasible changes. Gains are predicted to be larger the earlier the dietary changes are initiated in life. The Food4HealthyLife calculator that we provide online could be useful for clinicians, policy makers, and laypeople to understand the health impact of dietary choices.

Author summary

Why was this study done?

  • Food is fundamental for health, and globally dietary risk factors are estimated to cause 11 million deaths and 255 million disability-adjusted life years annually.
  • The Global Burden of Diseases, Injuries, and Risk Factors study (GBD) provides summary measures of population health that are relevant when comparing health systems but does not estimate the impact of alterations in food group composition and respective health benefits.
  • The EAT–Lancet commission did present a planetary diet, but it gives limited information on the health impact of other diets, and few people are able to adhere to strict health maximization approaches.

What did the researchers do and find?

  • Our modeling methodology using meta-analyses, data from the Global Burden of Disease study and life table methodology showed that life expectancy (LE) gains for prolonged changes from typical Western to optimizing diets could translate into more than a decade for young adults.
  • The largest gains would be made by eating more legumes, whole grains and nuts, and less red and processed meat.
  • For older people, the gains would be smaller but substantial. Even the feasibility approach diet indicates increased LE by 7% or more for both sexes across age groups.

What do these findings mean?

  • The online Food4HealthyLife calculator (https://food4healthylife.org/) enables the instant estimation of the effect on LE of a range of dietary changes.
  • Understanding the relative health potential of different food groups could enable people to make feasible and significant health gains.
  • The Food4HealthyLife calculator could be a useful tool for clinicians, policy makers, and laypeople to understand the health impact of dietary choices.

Citation: Fadnes LT, Økland J-M, Haaland ØA, Johansson KA (2022) Estimating impact of food choices on life expectancy: A modeling study. PLoS Med 19(2): e1003889. https://doi.org/10.1371/journal.pmed.1003889

Academic Editor: Luigi Fontana, The University of Sydney, AUSTRALIA

Received: September 20, 2021; Accepted: December 11, 2021; Published: February 8, 2022

Copyright: © 2022 Fadnes et al. This is an open access article distributed under the terms of the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.

Data Availability: All relevant data are within the manuscript and its Supporting information files.

Funding: The authors received no specific funding for this work.

Competing interests: The authors have declared that no competing interests exist.

Abbreviations: 95% UI, 95% uncertainty interval; FA, feasibility approach diet; GBD, Global Burden of Disease study; HRa, alternative hazard ratio; LE, life expectancy; OD, optimized diet; TW, typical Western diet

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        oreventie, levensjaren, mediterraan dieet, westers dieet, levensverwachting


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