There’s a lot of dietary advice out there, but the science linking food to health isn’t always clear. A new study on the topic is one of the most comprehensive to date and identifies four dietary patterns that are associated with a lower risk of death.
Researchers analyzed dietary patterns of 119,315 people over 36 years and compared these patterns to four groups of recognized healthy eating regimes: the Healthy Eating Index, the Alternative Mediterranean Diet, the Healthy Plant-Based Diet Index, and the Alternative Healthy Eating Index.
Studies have shown that strict adherence to at least one of these patterns reduces the risk of premature death from any cause, as well as from cardiovascular disease, cancer, and respiratory disease. While diets vary, they all include whole grains, fruits, vegetables, nuts, and legumes.
According to the researchers, this is in line with the official U.S. Dietary Guidelines (DGAs) — Guidelines that recommend a variety of healthy eating patterns to suit personal preferences, culture, and health needs, and provide a range of tips for eating in ways that don’t harm our bodies.
“The Dietary Guidelines for Americans is designed to provide science-based dietary recommendations to promote good health and reduce major chronic diseases,” says nutritional epidemiologist Frank Hu of the Harvard T.H. Chan School of Public Health in Massachusetts.
“It is therefore critical to examine the association between dietary patterns recommended by the DGA and long-term health outcomes, especially mortality.”
For example, the Healthy Eating Index provides recommended amounts for all major food groups, including fruits, vegetables and dairy. The Alternative Mediterranean Diet score is comprehensive and includes data on fruit, fish, nuts, alcohol and more.
Then there’s the Healthy Plant-Based Eating Index, which ranks healthy plant foods (like vegetables and whole grains) against unhealthy plant foods (like refined grains and foods high in sugar) and animal foods.
Finally, the Alternative Healthy Eating Index, which covers everything from vegetables to sugary drinks, focuses on its relationship to chronic disease.
Based on the results of this latest study, it’s a brilliant idea to start using at least one of these methods.
“It is important to assess adherence to DGA-recommended dietary patterns and health outcomes, including mortality, for timely updates,” Hu said.
While the study cannot definitively say that these specific eating habits are extending lifespan — and it relied on self-reported data rather than any scientifically documented data — the association is clear enough to demonstrate the health benefits of a good diet .
As noted by the Dietary Guidelines for Americans, 6 in 10 American adults suffer from at least one chronic disease related to their diet. At the same time, compliance with these guidelines has not improved much in recent years.
There is no shortage of research on diet and health, although recommendations may vary based on age and our body size. Beans, whole grains and vegetables are usually recommended, while fish, eggs and dairy are usually best eaten in moderation, according to experts.
It’s obvious how important it is to stick to a healthy diet throughout life if we want to live as long as possible. This is part of the work of the Dietary Guidelines for Americans, which will be updated in the near future.
“Our findings are valuable to the 2025-2030 Dietary Guidelines Advisory Committee, which is being formed to assess current evidence on different dietary patterns and health outcomes,” Hu said.
The study was published in JAMA Internal Medicine.
