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A plant-based diet could be the secret recipe for a longer life — as long as you do it right.
That’s the bold claim from Dr. Luigi Fontana in his new book, which presents a science-backed plan for eating more plant-based meals to boost health and longevity.
“Healthy longevity is about fueling your body with the right nutrients to activate cellular repair and gut health,” said Fontana, director of the healthy longevity research program at the University of Sydney. “We recommend people start to experiment by shifting to two plant-based days a week, trying new recipes, discovering new flavors, and eventually increasing this to five days a week.”
The book, Plant Power: The Essential Plant Food Guide to Enrich Your Health, builds on Fontana’s past research, which found that longevity is driven by two key factors: nutrient-sensing pathways and the gut microbiome.
“The right foods, predicated on a predominantly plant-based diet, activate mechanisms that slow aging, reduce inflammation, and enhance metabolism,” he explained. “Secondly, without enough fibre-rich plant foods, beneficial gut bacteria die off, weakening immunity and increasing disease risk.”
But simply going plant-based won’t guarantee better health. For instance, ultra-processed foods like Oreos, Ritz crackers and even Spicy Sweet Chili Doritos are all vegan — but not exactly nutritious.
“The reality is that achieving a well-rounded, nutritious diet involves much more than the exclusion of animal products,” Fontana said. “People may cut out meat but continue to eat a diet full of ultra-processed foods, which increase the risk of diseases like stroke and dementia, and premature death.”
In one study, researchers found that for every 10% increase in calorie intake from plant-based ultra-processed foods, such as packaged breads, chips and cereals, participants had a 5% increased risk of heart disease and a 12% increased risk of death from cardiovascular causes.
Conversely, people who ate primarily plant-based, non-ultra-processed foods, such as fruits, vegetables and pasta, saw their risk of cardiovascular disease and mortality decrease.
“This underscores the importance of not just consuming plant-based foods, but specifically choosing those that are minimally processed to maximize health benefits,” lead study author Dr. Fernanda Rauber told Medical News Today.
When many people switch to a plant-based diet, they often gravitate toward refined carbohydrates, fats and salts, such as white bread, instant noodles and prepackaged meals, according to Healthy Longevity Chef Marzio Lanzini, who runs the metabolic kitchen at the University of Sydney’s Charles Perkins Centre.
“Instead, we recommend bringing it back to whole foods,” he said. Lanzini contributed more than 80 plant-based recipes to Plant Power, including these vegetarian meatballs.
To build a healthy, primarily plant-based, fiber-rich diet that supports longevity, Fontana and Lanzini suggest focusing on six key food groups. First up are minimally processed whole grains like brown rice, wheat, and barley. These are rich in fiber and provide health benefits like lowering the risk of type 2 diabetes and heart disease.
Legumes such as beans, chickpeas and lentils come next. Naturally low in fat and cholesterol-free, they provide fiber, protein and antioxidants, supporting heart, digestive and bone health.
From there, you should also incorporate nuts like almonds, cashews, and pistachios. These are not only rich in healthy fats, but they also offer several essential nutrients, including vitamin E, magnesium and selenium, all of which contribute to overall health and vitality.
Next, consider adding seeds to your diet, such as sesame, sunflower, and chia. These tiny powerhouses can boost your intake of protein, fiber, minerals and heart-healthy fats. Many are also packed with manganese, which fights free radicals and protects your cells from oxidative damage.
When it comes to healthy fats, unsaturated options like extra-virgin olive oil and avocado are key. These fats can improve blood cholesterol levels, ease inflammation and stabilize heart rhythms, among other roles.
Finally, don’t forget to round out your diet with fruits and vegetables, particularly those that are low-glycemic, like apples, oranges, broccoli, and tomatoes. These foods digest slowly, aiding in weight management, blood sugar control, and reducing the risk of chronic diseases.
