The Type of Food You Should Stop Eating ASAP if You Want To Live to 100
Aging woman eating food in her kitchen
If you’ve spent even just a few minutes researching longevity, you likely already know that eating certain foods regularly has been shown to add years to your life—it’s why the Mediterranean diet has been endorsed by so many doctors! The reverse is true too: Certain foods have been scientifically shown to reduce lifespan—literally taking years off your life.
There’s one food (technically a type of food) in particular that registered dietitians are in total agreement that anyone wanting to live a long, healthy life should minimize, if not give up completely. Keep reading to find out what it is.
Related: People Who Live Longer Eat These Specific Foods, According to a Major 36-Year Study
The One Type of Food To Avoid if You Want To Live to 100
If you want to live a long, healthy life, registered dietitian and longevity expert Jennifer Scheinman, RD, says that ultra-processed foods should be consumed only minimally, explaining, “Ultra-processed ‘junk’ foods need to be limited in the diet, especially foods with highly refined grains and filled with added sweeteners. These foods have very little nutritional value and are super tasty, making it hard to eat in moderate amounts.
Scheinman says examples of foods like this include chips, sweets and candies, as well as sugar-sweetened beverages like soda. “It's not to say you can never eat these foods, but they really can't be the foundation of what you eat if you want to live a long healthy life,” she explains.
Kerri Hawkins, MS, RDN, LDN, cPT, a dietitian for Eden’s and January AI, agrees that junk food needs to be the first to go if someone wants to live to be 100. “Ultra-processed foods often contain long lists of additives, artificial flavors, colors, sweeteners and preservatives," she explains. "There is observational evidence that consuming four servings a day of ultra-processed foods is associated with a 62% increased risk for all causes of mortality compared to a lower consumption of less than two servings per day."
Hawkins adds that ultra-processed foods are typically high in sodium and saturated fats while bringing little nutrient value to the table.
“Processed and sugary foods should be the first to go,” says registered dietitian Ella Davar, RD, CDN, CHC, in agreement with Hawkins and Scheinman. “These foods lack nutrients, contribute to inflammation, elevated blood sugar levels, and may lead to weight gain.” Additionally, Davar says that excessive sugar intake is linked to health issues, including cardiovascular problems and increased oxidative stress, which hinder the body's ability to age healthily.
In addition to minimizing consumption of ultra-processed foods, Hawkins also says it’s important to minimize alcohol consumption. “Alcohol has been associated with increased risk for many cancers, which is the second leading cause of death in the United States,” she explains. “In addition, there has been more evidence that points to alcohol being associated with high rates of strokes, aneurysms and heart attacks. For my clients who do drink and want to continue to drink, I encourage them to limit alcohol to one to three drinks per week.”
Related: From McDonald's to Chick-Fil-A, Nutritionists Say These Are the Healthiest Fast Food Options
How Minimizing Junk Food Will Impact Health and the Way You Feel
While minimizing the consumption of ultra-processed foods is linked to living longer, the benefits of making this dietary change start way before old age. Davar explains that in the short term, eliminating ultra-processed foods from your diet can lead to a boost in energy levels, improved digestion (less bloating, for instance) and potential weight loss. “Reduced consumption of processed foods and added sugars—especially from liquid calories and sugar-sweetened beverages—often leads to stabilized blood sugar levels, contributing to better mood and mental clarity,” she adds.
Long-term, Hawkins says that minimizing ultra-processed foods can reduce inflammation and lower the risk of chronic diseases—two major reasons why eating this way can help you live longer.
If ultra-processed foods make up the bulk of what you eat, living life without them can seem impossible. “When making changes in eating patterns, I encourage my clients to focus on adding and crowding the plate rather than removing and restricting,” Hawkins says. In other words, focus on all the delicious, nutrient-rich foods you can eat and build your meals around them. Hawkins says to focus on building meals around whole foods such as fruits, vegetables, nuts, whole grains, fish, lean meats and poultry. “When you do this, you crowd the plate with nutrients that are enjoyable and beneficial to health and there is less room for the ultra-processed foods,” she says.
Hawkins emphasizes that the key is creating a routine that’s simple and easy to follow. For example, fill your kitchen with healthy snacks that don’t require any cooking whatsoever so they’re as easy to grab as a bag of chips would be. Hummus and veggies, almond butter and fruit, nuts, and popcorn are just some examples of healthy snacks that don’t require any cooking.
For meals, learn to make a handful of meals that are healthy, you like the taste of and can be ready in 15 minutes or less. That way, you won’t be tempted to turn to ultra-processed foods like TV dinners on nights when you’re super busy.
“Start by incorporating small, manageable changes, such as adding more vegetables to meals or choosing whole grains over refined ones,” Davar says. “Sustainable dietary changes involve gradual shifts rather than drastic overhauls.”
Nixing ultra-processed foods from your diet is the perfect place to start if you want to live longer. Then, you can layer on another healthy diet change, such as adding more fiber to your meals. In time, you’ll find that the way you eat has completely changed for the better—and you’ll likely live longer because of it!
Next up, check out these five simple tips that will help you eat healthier.
Sources
Jennifer Scheinman, RD, registered dietitian and longevity expert
Kerri Hawkins, MS, RDN, LDN, CPT, registered dietitian for Eden’s and January AI
Ella Davar, RD, CDN, CHC, registered dietitian
