The Alternative Healthy Eating Index is the crucial factor in longer-living studies.
There's probably the Mediterranean diet you heard about, where it's advertised as being good for one's diet and longer life. But a new study appearing in Nature Medicine suggests the Alternative Healthy Eating Index could be better for you.
The AHEI was developed by Harvard, the University of Copenhagen, and the University of Montreal to rank diet quality according to foods associated with chronic diseases. It recommends consumption of whole grains, fruits, vegetables, nuts, legumes, and healthy fats, while it discourages intake of red and processed meats, soft drinks, and trans fats.
"Whereas the original index moves from 'Are you eating enough fruits?' the AHEI moves to 'Are you eating to predict better health?' Alliance thinks of it as placing a score on diet quality, not just a list." —Kristen Lorenz, RD, dietitian with knowledge about longevity and health.
Out of these studied persons, only one in ten aged "in a healthy way," which means they reached the age of 70 without any major chronic disease, keeping good brain function, mental health, and very much free mobility. All these healthy agers were following a diet rich in plant-based foods, poor in processed foods, and moderate in animal foods.
Sarah Rueven, RDN, says the AHEI is not a diet but rather an index that gives scores to foods that lower the risk of disease, such as cancer, heart disease, and diabetes.
Chronic disease prevention is the ultimate goal of AHEI. "It is evidence-based and focuses on whole, nutrient-rich foods for overall health and not just for those 'at risk,'" explains Lorenz. "It is for the general population."
A diet that is mostly plant-based may reduce the risk of developing diseases by virtue of the presence of fiber, antioxidants, and anti-inflammatory compounds, indicates the American College of Lifestyle Medicine. Plant foods and healthy fats also assist in maintaining a healthy gut, preventing stress, and aiding weight management.
Whole, plant-based foods help to reduce systemic inflammation in the body, which allows for better brain function and brain health with aging.
While that may be true, ultra-processed foods account for heart disease, diabetes, mental health problems, some forms of cancer, and sudden death. An excessive amount of alcohol depresses the immune system, allowing one to get more easily sick.
It was shown by this latest study, however, that healthful aging would be best served by the AHEI diet. It has some points similar to the Mediterranean diet: both promote plant foods and healthy fats while limiting red meat, salt, and processed foods. "The AHEI is a measure, whereas the Mediterranean diet is more the concept," Lorenz said concerning how the AHEI has an organized scoring scheme of components that relate directly to disease risk.
The AHEI is distinct from the USDA Healthy Eating Index, which measures diet quality by how well foods fit dietary guidelines for Americans. Rueven explains, "Whereas the AHEI focuses on dietary components that are more strongly tied to chronic disease prevention, the HEI measures adherence to the guidelines and may not be reflective of more recent disease prevention science."
Benser said that the AHEI proved that how you eat will affect health in aging. Lorenz adds, "Healthy aging is not about luck. It is about a series of choices, and the AHEI is part of that."