Researchers have examined data from 101 countries to determine whether plant-based or animal-based proteins offer the best foundation for a long life.
The results are striking — and may challenge what’s on your dinner plate.
Eat more plant-based protein
Countries with high availability of plant-based proteins like lentils, tofu, and chickpeas tend to have higher life expectancies.
The data shows a clear correlation between green eating and longevity.
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Cut back on red meat
Red meat, especially when processed — such as bacon and sausages — is among the worst choices for long-term health.
It's linked to increased risk of colorectal cancer and should be minimized in your diet.
Fish is the healthy exception
While animal protein is generally associated with poorer health outcomes, fish stands out as a beneficial exception.
It’s considered a healthy animal-based protein, especially for those who don’t follow a fully plant-based diet.
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Follow the AHEI diet
The Alternative Healthy Eating Index (AHEI), developed at Harvard University, promotes a diet rich in fruits, vegetables, whole grains, legumes, nuts, and healthy fats.
This approach is linked to better aging and lower risk of chronic disease.
Avoid processed foods
Whether it's meat or other items, processed foods are a major health concern.
Sugary drinks, refined grains, and foods with added salt should be limited or cut from your diet entirely.
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What you eat in midlife matters most
A study by the University of Copenhagen in collaboration with Harvard found that midlife dietary habits significantly influence healthy aging.
Eating better in your 40s and 50s increases the chances of physical, mental, and cognitive wellbeing later in life.
Animal protein helps young children
The study revealed one exception to the plant-based rule: children under five benefit from higher intake of animal protein like meat, eggs, and dairy.
These foods reduce infant mortality and support early development.
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Wealthier countries eat more meat
Nations like the U.S., Sweden, and Australia have more access to animal protein, but this doesn’t equate to better health outcomes.
Countries consuming more plant-based protein live longer, according to the data.
Researchers adjusted for wealth and population
The study corrected for population size and national wealth, ensuring that results reflect genuine patterns in food consumption and health rather than economic disparities.
National dietary guidelines confirmed
The findings align closely with existing dietary guidelines. These recommend eating less meat, avoiding processed meat, and embracing a plant-rich diet.
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The article is based on information from TV 2.