Photo by Travis Yewell on Unsplash
LOMA LINDA, Calif. — A new study in The American Journal of Clinical Nutrition has uncovered fascinating insights into the relationship between diet and longevity, with a particular spotlight on the advantages of pesco-vegetarian diets for older adults. While the research confirms that vegetarian diets generally lead to lower mortality rates, it also reveals an intriguing twist: for elderly individuals, incorporating fish into an otherwise plant-based diet might offer even greater benefits.
The study, led by researchers Grace P. Abris and Gary E. Fraser from Loma Linda University, analyzed data from the Adventist Health Study-2, which followed 88,400 Seventh-day Adventists in North America for an average of 11 years. This unique population, known for its health-conscious lifestyle and varied dietary patterns, provided researchers with an ideal opportunity to compare different eating habits and their impact on longevity.
Overall, the study found that vegetarians had a lower risk of death from all causes compared to non-vegetarians. At age 65, vegetarians had an 11% lower risk of death, with the advantage being particularly pronounced for men, who experienced a 19% reduction in mortality risk. These findings add to the growing body of evidence supporting the health benefits of plant-based diets.
However, when researchers dug deeper into specific types of vegetarian diets, they made a compelling discovery. Pesco-vegetarians – those who include fish in their diet but avoid other meats – showed even more promising results, especially among older participants. At age 85, pesco-vegetarians had a 10% lower risk of death compared to non-vegetarians, while strict vegetarians at this age didn’t show a significant advantage.
“These increased risks of neurological conditions among vegetarians in their 80s weren’t huge, but something is going on there that we shouldn’t ignore if we wish the vegetarian advantage to continue for all vegetarians in their later years,” says Gary Fraser, MBCHB, PhD, distinguished professor at Loma Linda University School of Public Health, in a media release.
This finding is particularly noteworthy because it suggests that as people age, the inclusion of fish in an otherwise plant-based diet might offer additional protective benefits. The researchers speculate that this could be due to the unique nutritional profile of fish, which is rich in long-chain omega-3 fatty acids, high-quality proteins, and other essential nutrients that may become increasingly important as we age.
The study also examined mortality risks from specific causes. Vegetarians, including pesco-vegetarians, had significantly lower risks of death from several conditions:
- Kidney failure: About half the risk compared to non-vegetarians
- Infectious diseases: 43% lower risk at age 65
- Diabetes: Roughly half the risk
- Heart disease: 25% lower risk at age 65
Interestingly, while strict vegetarians showed slightly higher risks of death from neurological conditions like stroke and dementia at older ages, this trend was not observed in pesco-vegetarians. This suggests that the inclusion of fish might help mitigate some of the potential long-term risks associated with strict vegetarian diets.
The researchers propose several explanations for these findings. Plant-based diets are typically rich in fruits, vegetables, whole grains, and legumes, providing essential nutrients, fiber, and beneficial plant compounds. They’re also generally lower in saturated fat and cholesterol. The addition of fish to this dietary pattern may provide crucial nutrients that are less abundant in strictly plant-based diets, such as vitamin B12 and long-chain omega-3 fatty acids, which are important for brain health.
These results have important implications for public health and individual dietary choices. While the study confirms the overall benefits of plant-based diets, it also suggests that a more nuanced approach might be beneficial, especially as we age. For older adults, incorporating fish into an otherwise vegetarian diet could offer a balanced approach that combines the benefits of plant-based eating with the unique nutritional advantages of fish.
However, the researchers caution that more studies are necessary to fully understand the long-term effects of different dietary patterns on health and longevity. They also emphasize the importance of ensuring adequate nutrition regardless of dietary choices, noting that careful planning is essential for any type of restrictive diet.
“Overall, this is some of the clearest data that American vegetarians are greater protected from premature death than non-vegetarians,” Fraser concludes.
Paper Summary
Methodology
The researchers used data from the Adventist Health Study-2, which followed 88,400 Seventh-day Adventists in North America for an average of 11 years. At the beginning of the study, participants filled out detailed questionnaires about their diets, lifestyle habits, and health history. Based on their reported food intake, participants were classified into different dietary patterns: non-vegetarian, semi-vegetarian, pescatarian, lacto-ovo vegetarian, and vegan.
Throughout the study period, researchers kept track of which participants died and what caused their deaths. They then used statistical methods to compare the death rates between the different dietary groups, while accounting for other factors that could affect mortality, such as age, sex, race, education level, exercise habits, and smoking status.
Key Results
The study found that vegetarians as a whole had a lower risk of death compared to non-vegetarians, especially at younger ages and among men. For example, at age 65, vegetarians had an 11% lower risk of death from all causes. Lacto-ovo vegetarians and pescatarians also showed lower mortality rates.
When looking at specific causes of death, vegetarians had significantly lower risks of dying from kidney failure, infectious diseases, diabetes, and heart disease. However, among older vegetarians (around age 85), there was a slightly higher risk of death from neurological conditions like stroke and dementia.
Study Limitations
The participants were all Seventh-day Adventists, who tend to have healthier lifestyles overall, so the results might not apply exactly the same way to the general population. The study relied on participants self-reporting their diets, which can sometimes be inaccurate. Additionally, people’s diets may have changed over the course of the study, which wasn’t accounted for in the analysis.
Discussion & Takeaways
This study adds to the growing body of evidence suggesting that plant-based diets can have significant health benefits. The lower risks of death from several chronic diseases among vegetarians are particularly noteworthy. However, the findings also highlight the importance of ensuring proper nutrition in vegetarian diets, especially for long-term brain health.
The results suggest that incorporating more plant-based meals into one’s diet could have health benefits, even if someone doesn’t become fully vegetarian. The study also underscores the need for further research into the potential effects of long-term vegetarian diets on neurological health in older adults.
Funding & Disclosures
This study was funded by Research Affairs at Loma Linda University. The initial cohort support for the Adventist Health Study-2 was obtained from the National Cancer Institute and the World Cancer Research Fund. The authors declared no conflicts of interest in conducting this research.
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