Which Diets (Not Weight Loss) Are the Healthiest?

There are so many different ways to eat, and so many types of “diets” for health. Which are the best for optimal body health? Let’s go through each one.

A study of about 7,500 people found that following a healthy diet was linked to slower biological aging.

Researchers at Germany’s Center for Neurodegenerative Diseases examined 10 eating patterns, including Mediterranean, Nordic, plant-based and DASH diets.

All 10 were associated with slower aging, measured through chemical changes in DNA.

The findings were published in Nature Communications and confirmed in a separate group of participants.

• The researchers found no single best diet.
• Different healthy eating patterns were linked to similar benefits, leaving people room to choose foods that fit their preferences, culture and budget.

How Scientists Measured Biological Age

Researchers analyzed blood samples and dietary information from 6,470 participants in the Rhineland Study in Bonn, Germany.

They then checked their findings against data from 1,034 people in the EPIC-Potsdam Study.

Instead of relying on chronological age, scientists examined DNA methylation, chemical changes that influence how genes work. These changes can provide clues about how quickly the body is aging.

Using three different epigenetic clocks, researchers examined about 850,000 DNA sites to estimate biological age.

10 Diets Linked to Slower Aging

Participants received scores based on how closely their eating habits matched each diet’s recommendations.

Someone could score well on one diet while scoring poorly on another.

Even so, better adherence to every eating pattern was associated with slower biological aging.

Some diets showed stronger links than others, but the differences were small.

The findings suggest people don’t need to follow one specific eating plan to support healthy aging.

Why the Diet-Aging Connection Was Stronger Among Smokers

One unexpected finding was that healthier eating had a stronger association with slower biological aging in smokers than in nonsmokers.

Researchers aren’t sure why. They suggested that smoking-related damage might leave more room for improvements from a healthier diet.

However, this does not mean eating well cancels out the harmful effects of smoking.

Similar Biological Processes Across Different Diets

Although the diets affected different DNA sites, more than 70% of the biological pathways involved were shared across all 10 eating patterns.

These pathways help regulate cell structure, communication and metabolism. All are important for aging and chronic disease.

Some differences reflected the goals of individual diets. DASH was linked to pathways related to heart health, while the MIND diet, designed to support brain health, was associated with memory and cognitive function.

The researchers say these findings could eventually help develop more targeted dietary recommendations.

For now, the main takeaway from this study is that people don’t need a perfect diet to support healthy aging.

Several different eating patterns may offer benefits, making it easier to find a healthy approach that fits everyday life.

Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness, where she was also a group fitness instructor, she trained clients of all ages and abilities for fat loss and maintaining it, muscle and strength building, fitness, and improved cardiovascular and overall health. 

Top image: Freepik/KamranAydin