{"id":348,"date":"2023-02-07T14:30:00","date_gmt":"2023-02-07T22:30:00","guid":{"rendered":"https:\/\/dornsife.usc.edu\/news\/stories\/whats-the-healthiest-diet-experts-give-tips-for-optimal-eating-and-debunk-myths\/"},"modified":"2024-12-18T10:16:18","modified_gmt":"2024-12-18T18:16:18","slug":"whats-the-healthiest-diet","status":"publish","type":"post","link":"https:\/\/dornsife.usc.edu\/news\/stories\/whats-the-healthiest-diet\/","title":{"rendered":"What\u2019s the healthiest diet? Experts give tips for optimal eating and debunk myths"},"content":{"rendered":"\n\n\n    \n                                \n\n  \n    \n\n\n\n\n\n\n<div\n  class=\"cc--component-container cc--article-hero \"\n\n  \n  \n  \n  \n  \n  \n  >\n  <div class=\"c--component c--article-hero\"\n    \n      >\n\n    \n<div class=\"inner-wrapper\">\n          \n<div class=\"f--field f--image\">\n\n    \n    \n    \n    \n    \n    \n              \n      <img\n                            data-src=\"https:\/\/dornsife.usc.edu\/news\/wp-content\/uploads\/sites\/7\/2023\/04\/story-3813-768x432.jpg\"\n          data-srcset=\"https:\/\/dornsife.usc.edu\/news\/wp-content\/uploads\/sites\/7\/2023\/04\/story-3813-768x432.jpg 768w\"          data-sizes=\"(min-width:1200px) 75vw, (min-width:768px) 83vw, 100vw\"          class=\"lazyload\"\n        \n                  alt=\"What\u2019s the healthiest diet? Experts give tips for optimal eating and debunk myths\"\n        \n        \n                                      \/>\n\n    \n    \n  \n  \n\n<\/div>\n  \n      <div class=\"image-caption\">\n          \n<div class=\"f--field f--description\">\n\n    \n  Following a diet that expert Valter Longo has dubbed the \u201clongevity diet\u201d could add years to your lifespan. (Image source: iStock)\n\n\n<\/div>\n    <\/div>\n  \n  <div class=\"text-wrapper\">\n          <nav aria-label=\"Breadcrumb\" class=\"breadcrumbs\">\n        <ul>\n                      <li><a href=\"\/news\/stories\/\">News<\/a><\/li>\n                      <li><a href=\"\/news\/stories\/\/?category=health\">Health<\/a><\/li>\n                  <\/ul>\n      <\/nav>\n    \n              \n<div class=\"f--field f--page-title\">\n\n    \n  <h1>What\u2019s the healthiest diet? Experts give tips for optimal eating and debunk myths<\/h1>\n\n\n<\/div>\n    \n          <div class=\"subtitle\">\n            \n<div class=\"f--field f--description\">\n\n    \n  Scholars explain what foods we should be eating to live a longer and healthier life. Good news: Carbs are definitely on this menu.\n\n\n<\/div>\n      <\/div>\n    \n           <strong class=\"author-field\"><span >By<\/span><a href=\"mailto:communication@dornsife.usc.edu\">Margaret Crable<\/a><\/strong>\n    \n          <span class=\"post-date-field\">February 7, 2023<\/span>\n      <\/div>\n<\/div>\n\n\n  <\/div><\/div>\n\n  \n    \n\n\n\n\n\n\n<div\n  class=\"cc--component-container cc--social-share \"\n\n  \n  \n  \n  \n  \n  \n  >\n  <div class=\"c--component c--social-share\"\n    \n      >\n\n    \n  <div class=\"content-wrapper\">\n    <span class=\"a2a_kit a2a_kit_size_32 addtoany_list\" style=\"line-height: 32px;\">\n      <span class=\"title\">\n        Share\n      <\/span>\n                        <a class=\"a2a_button_copy_link\" target=\"_blank\" href=\"\/#copy_link\" rel=\"nofollow noopener\" title=\"Link\">\n            <span class=\"a2a_svg a2a_s__default a2a_s_copy_link\">\n              <svg height=\"19\" viewBox=\"0 0 19 19\" width=\"19\" 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cc--rich-text \"\n\n  \n  \n  \n  \n  \n  \n  >\n  <div class=\"c--component c--rich-text\"\n    \n      >\n\n    \n      \n<div class=\"f--field f--wysiwyg\">\n\n    \n  <p><strong>The big picture:<\/strong>\u00a0Sifting through nutritional recommendations has become increasingly complicated. USC experts on healthy behavior, diet and aging recently discussed the best way to eat for optimal health.<\/p>\n<ul>\n<li>They also broke down some diet myths and misinformation.<\/li>\n<li>The\u00a0<a href=\"https:\/\/dornsife.usc.edu\/dornsifedialogues\">Dornsife Dialogues<\/a>\u00a0event took place Jan. 25, hosted by the USC Dornsife College of Letters, Arts and Sciences.<\/li>\n<\/ul>\n<p><strong>Why diet matters:<\/strong>\u00a0A healthy diet reduces inflammation in the body, says\u00a0<a href=\"https:\/\/healthequityamericas.usc.edu\/about-2\/steeringcommittee\/mary-ann-pentz-ph-d\/\" target=\"_blank\" rel=\"noopener\">Maryann Pentz<\/a>, a behavioral health specialist. Poor diets contribute to inflammatory processes that can lead to conditions like diabetes, heart disease, autoimmune disorders like\u00a0<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/crohns-disease\" target=\"_blank\" rel=\"noopener\">Crohn\u2019s disease<\/a>, and certain cancers.<\/p>\n<p>Diet also affects mental health. \u201cWe get a better sense of well-being overall if we\u2019re eating right, and that\u2019s true for adults, adolescents and children,\u201d says Pentz,\u00a0professor of population and public health sciences at\u00a0<a href=\"https:\/\/keck.usc.edu\/\" target=\"_blank\" rel=\"noopener\">Keck School of Medicine of USC<\/a>.<\/p>\n<p><strong>What\u2019s the healthiest diet?\u00a0<\/strong>A recent analysis of diets around the world found that those who live the longest generally adhere to these food guidelines:<\/p>\n<ul>\n<li>A mostly vegetarian or pescatarian (seafood) diet<\/li>\n<li>A diet high in legumes, whole-grains and healthy fats like nuts and olive oil<\/li>\n<li>Low consumption of red meat<\/li>\n<\/ul>\n<p>While low-carb, high-protein diets have seen rising popularity, biogerontologist\u00a0<a href=\"https:\/\/gero.usc.edu\/faculty\/longo\/\" target=\"_blank\" rel=\"noopener\">Valter Longo<\/a>\u00a0advises against these for longevity: \u201cI\u2019ve gone everywhere in the world and met centenarians [those who live into their 100s]. I\u2019ve never met one that said, \u2018I have a low carb diet.\u2019\u201d<\/p>\n<p><strong>Watch the full discussion here:<\/strong><\/p>\n<div class=\"video-embed\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/yPBCnIZV8pI\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<div id=\"buzzsprout-player-12206033\"><\/div>\n<p><script charset=\"utf-8\" type=\"text\/javascript\" src=\"https:\/\/www.buzzsprout.com\/2126441\/12206033-eating-right-for-a-better-longer-life.js?container_id=buzzsprout-player-12206033&amp;player=small\"><\/script><\/p>\n<p>Find a transcript of this audio <a title=\"https:\/\/uscdornsifedialogues.buzzsprout.com\/2126441\/13587525-automation-ai-and-our-human-future\" href=\"https:\/\/uscdornsifedialogues.buzzsprout.com\/2126441\/12206033-eating-right-for-a-better-longer-life\">here<\/a> under the transcript tab.<\/p>\n<p><strong>It\u2019s never too late to start:\u00a0<\/strong>No matter what age you start, you can add years to your lifespan by switching from the standard Western diet to this \u201clongevity diet.\u201d<\/p>\n<ul>\n<li>\u201cEven if you start at 80, [you can add] 3 to 4 years of life expectancy,\u201d says Longo, professor of gerontology and\u00a0<a href=\"https:\/\/dornsife.usc.edu\/bisc\/\">biological sciences<\/a>\u00a0at the\u00a0<a href=\"https:\/\/gero.usc.edu\/\" target=\"_blank\" rel=\"noopener\">USC Leonard Davis School of Gerontology<\/a>.<\/li>\n<\/ul>\n<p><strong>Fasting isn\u2019t just a fad:<\/strong>\u00a0Research indicates that following a low-calorie fasting regime called the \u201cfasting-mimicking diet\u201d can\u00a0<a href=\"https:\/\/dornsife.usc.edu\/news\/stories\/2531\/scientifically-designed-fasting-diet-lowers-risks-for-major-dise\/\">reduce risks of major diseases<\/a>\u00a0and even potentially\u00a0<a href=\"https:\/\/dornsife.usc.edu\/news\/stories\/2534\/a-diet-that-mimics-fasting-may-reverse-type-1-and-type-2-diabete\/\">reverse diabetes<\/a>.<\/p>\n<p>You don\u2019t have to punish yourself to achieve benefits: Longo says that conducting just two, 5-day, low-calorie fasts a year can improve your health<\/p>\n<p><strong>How to change behavior:<\/strong>\u00a0Instilling healthy eating habits in children is important but can be challenging. Pentz has some suggestions:<\/p>\n<ul>\n<li>Reach for fruits with high-water content, like oranges, as snacks instead of chips or candy.<\/li>\n<li>Adjust favorite foods rather than ditching them. If a child enjoys hamburgers, for instance, swap the beef patty with a fish patty instead.<\/li>\n<li>Introduce vegetables in small amounts, like adding a little spinach into scrambled eggs.<\/li>\n<\/ul>\n<p><strong>Watch your water:<\/strong>\u00a0Hydration is important, but too many carbonated beverages (even sugar-free ones) can erode teeth enamel. Pentz says stick to a can or two of sparkling water a day and to drink mostly flat water.<\/p>\n\n\n\n<\/div>\n\n\n  <\/div><\/div>\n\n\n\n  \n        \n  \n    \n\n\n\n\n\n\n<div\n  class=\"cc--component-container cc--article-related-stories \"\n\n  \n  \n  \n  \n  \n  \n  >\n  <div class=\"c--component c--article-related-stories\"\n    \n      >\n\n    \n  <div class=\"inner-wrapper\">\n    \n                  <article>\n              \n<div class=\"f--field f--cta-title\">\n\n    \n  <h3>\n          <a href=\"https:\/\/dornsife.usc.edu\/news\/stories\/a-diet-that-mimics-fasting-may-reverse-type-1-and-type-2-diabetes\/\" \n                        class=\"\" \n      >A diet that mimics fasting may reverse Type 1 and Type 2 diabetes<\/a>\n      <\/h3>\n\n\n<\/div>\n        <\/article>\n              <article>\n              \n<div class=\"f--field f--cta-title\">\n\n    \n  <h3>\n          <a href=\"https:\/\/dornsife.usc.edu\/news\/stories\/hunger-hormone-turns-eating-less-into-eating-more\/\" \n                        class=\"\" \n      >\u2018Hunger hormone\u2019 turns eating less into eating more<\/a>\n      <\/h3>\n\n\n<\/div>\n        <\/article>\n              <article>\n              \n<div class=\"f--field f--cta-title\">\n\n    \n  <h3>\n          <a href=\"https:\/\/dornsife.usc.edu\/news\/stories\/can-probiotics-microbiome-gut-affect-our-health\/\" \n                        class=\"\" \n      >Gut reaction: Can probiotics and other factors be used reliably to benefit health?<\/a>\n      <\/h3>\n\n\n<\/div>\n        <\/article>\n            <\/div>\n\n\n  <\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Scholars explain what foods we should be eating to live a longer and healthier life. Good news: Carbs are definitely on this menu.<\/p>\n","protected":false},"author":13,"featured_media":351,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[26],"tags":[70,63,54,91],"class_list":["post-348","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-academy-in-the-public-square","tag-community-engagement","tag-events","tag-video"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What\u2019s the healthiest diet? Experts give tips for optimal eating and debunk myths<\/title>\n<meta name=\"description\" content=\"USC experts explain what diet is the healthiest. 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