Diet longevity: diet for a long life: planetary health diet that can support longevity beyond 100 |

Until now, Mediterranean regime was considered the healthiest. Recently, the spotlights moved to planetary health scheme. The term “planetary health regime” was introduced by the Eat-lancet commission In their 2019 report entitled “Food in the Anthropocene: The Eat-Lance Commission on Healthy Diets sustainable food systems“This commission, including 37 experts from 16 countries, was a collaboration between the non -profit organization EAT and the medical journal The Lancet. The concept emphasizes a diet beneficial for human health and environmental sustainabilityPlaid for increased consumption of plant -based foods and a reduction in the supply of animal -based products.

“It is estimated that a widespread change towards this form of diet would reduce global food emissions by 17% and could potentially prevent around 11 million dead per year,” said Lancet study. “Climate change has our planet on the track for an ecological disaster – the use of fossil fuels is the greatest contributor, and our food system plays a major role,” said Walter Willett, professor of epidemiology and nutrition, played a main role in the study.

What will your food plate look like if you follow a planetary health regime?

The proposed reference regime – known as Planetary Health Diet (PHD) – puts a ride to a more plant -based diet, mainly composed of vegetables, fruits, nuts, whole grains, vegetable proteins (that is to say beans, lentils and small quantities of meat and fish, known as the Lancet Lance study.

How is the planetary diet greater than other forms of diet?

According to a study by Harvard Chan school researchers, people who follow this planetary health regime (PHD) present a lower risk of each major death cause, including cancer, heart disease and pulmonary diseases. The study results were published in the American Journal of Clinical Nutrition. Researchers have used health data of more than 200,000 people. Participants were free from major chronic diseases at the start of the study and fulfilled food questionnaires every four years up to 34 years. “The study revealed that the risk of premature death was 30% lower in the 10% of TOP participants, adhere most closely to the doctorate compared to those of the lowest 10%. Each major death cause, including cancer, heart disease and pulmonary diseases, was lower with greater membership in this food model”, explains an official declaration of Harvard Chan School.

Does it take care of longevity?

A study published in April 2025 highlighted the advantages of this form of diet. A cohort study was conducted in Spain to compare the health and environmental benefits of the diet. The planetary health diet involved energy consumption of around 2,500 kcal / day and focused mainly on high consumption of fruits and vegetables, whole grains, legumes, nuts and unsaturated oils; Moderate contribution of dairy products, starchy vegetables, poultry and fish; and low consumption of saturated fats, red meat and added sugars.

The researchers found that the rest of this regime form was associated with lower mortality in all causes of causes. By comparing the similarity between the Mediterranean regime and the planetary health regime, the author of the study, Dr. Mercedes Sotos Pieto, of the Autonomous University of Madrid, said Spain, “higher membership with the two regimes has been associated in a similar manner with all causes combined and with a low comparable environmental impact.

Now let’s discuss gaps in this diet

The Lancet report deals with antinutritional factors of the planetary health regime. “The appropriate absorption of micronutrients is particularly important in terms of physiological requirements for iron in women of childbearing age. The bioavailability of certain nutrients in plant -based foods, such as iron, zinc and calcium – can be lower than in animal source foods because of their forms (for example, oxalic acid, oxaltic content, SG, phytates, oxalic acids, “phyta according to the report.
Without meticulous planning, the diet could cause shortcomings in nutrients such as vitamin B12, iron or omega-3 fatty acids, generally found in animal products.

The diet is leaning heavily to a plant -based diet and considerably reduces animal products, which may not align with traditional food models or cultural preferences of many communities in the world. For populations based on animal products for nutrition due to climate, geography or tradition, it may seem exclusive.