Longevity Doctor: 5 Foods Speeding Up Aging

It's great to celebrate aging, with its wisdom, life experience, and compassion. But the loss of strength and slowing down can be concerning. Thankfully, according to precision medicine doctor Florence Comite, M.D., these common side effects of aging can be avoided.

"Aging is inevitable, but getting sick is not to me. With the right tools, you can actually stop biological aging and reverse it," Comite tells mindbodygreen.

After decades of working with patients, Comite has witnessed the crucial role of food choices in aging. She considers diet the second most important factor (after sleep) for metabolic health and longevity. Are you ready to eat your way younger? Here are her top five tips:

Comite consistently advises making protein a main part of your meals because it effectively slows sugar absorption and regulates appetite.

Managing blood sugar is essential for longevity. Research shows that high serum glucose levels are associated with higher perceived age1 (meaning you look older) and higher biological age (a measure of how your body functions at a cellular level).

While there's no universal agreement on the daily protein intake, most experts recommend 1.2 to 2.0 grams of protein per kilogram of body weight daily. This means active people should aim for at least 100 grams a day, or 30 grams per meal.

"Especially if you're vegan or vegetarian, you want to make sure that you get plenty of protein—and that's hard to do," says Comite.

Don't forget to combine protein with fiber to further reduce the impact on glucose levels.

Not all carbs are "bad," but refined carbs and starchy foods like processed breads, cookies, pastas, and sugary drinks tend to have a high glycemic index and can cause a rapid increase in blood sugar.

Comite acknowledges that the extent to which these foods raise sugar levels will vary significantly from person to person3. She personally uses a continuous glucose monitor (CGM) to track how her levels fluctuate after consuming foods like a banana compared to a cookie.

Generally, research indicates a strong correlation between consuming more added sugars, starchy foods, and starchy vegetables and increased weight gain and poor metabolic health, regardless of the individual.

Comite considers sleep the most important aspect of healthy aging—and your nighttime food choices have a significant impact on it.

She recommends eating a filling dinner (again, high in protein) that doesn't leave you feeling hungry before bed. Ideally, you should avoid eating within two to three hours of sleep. That said, going to bed hungry can also be detrimental, as it can cause blood sugar levels to drop during the night and disrupt your sleep.

Insufficient sleep can also harm your body's ability to break down carbohydrates and regulate appetite4, initiating a cycle that's difficult to break.

For late-night hunger, Dr. Comite suggests snacking on nuts, especially walnuts due to their omega-3s, along with a small piece of fruit to avoid blood sugar spikes.

Contrary to common belief, Dr. Comite emphasizes that healthy fats, such as olive oil and avocado, are crucial for longevity.

She explains that certain nutrients in salads, for example, cannot be absorbed without the presence of healthy fats like olive oil, highlighting the importance of fat-soluble vitamins like E, A, and D.

Dr. Comite asserts that a lack of these nutrients can hasten aging, therefore recommending the inclusion of healthy fats in every meal.

Dr. Comite cautions against following fad diets, arguing that they can actually accelerate aging. She emphasizes the individuality of diets, stating that a plan that worked for a celebrity might not be suitable for everyone.

Whether it's raw food, South Beach, or intense fasting, Dr. Comite warns that restrictive diets can stress the body and elevate cortisol levels, hindering healthy aging.

She suggests you focus on the basic principles mentioned earlier before experimenting with more drastic measures.

Longevity diets don't rely on rare superfoods or pricey juice cleanses. Instead, they emphasize wholesome, nourishing foods that provide the right fuel for your body. Prioritize protein, fiber, and healthy fats while cutting back on late-night snacks, processed carbs, and restrictive diets. This approach will help you live longer and enjoy more years of life.