Whole Plant Foods in Aging and Disease

Abstract

The rate and quality of the aging processes can be modified by consuming healthy diets overall and specific types of uniquely healthy foods. Healthy dietary guidelines generally recommend eating: 2 1/2 cups of a variety of vegetables/day; 2 cups of fruits, especially whole fruits/day; 6 servings of total grains at ≥3 servings of whole grains/day and ≤3 servings of refined grains/day, ≥4 weekly servings of legumes (dietary pulses or soy), and/or ≥5 weekly servings of nuts, and limiting consumption of red or processed meats, added saturated and trans-fat, sugar or sodium for improved odds for healthy aging and reduced chronic disease and premature mortality risk. Whole plant foods range widely in their health effects because of their variation in level and type of fiber, nutrients and phytochemicals, which can have differential effects on aging, chronic disease risk, cognitive function and longevity by their impact on weight regulation, lipoprotein concentrations and function, blood pressure, glucose-insulin homeostasis, oxidative stress, inflammation, endothelial health, hepatic function, adipocyte metabolism, visceral adiposity, brain neurochemistry and the microbiota ecosystem. For whole-grains, β-glucan-rich oats and barley lower total and LDL-cholesterol better than other cereal grains and whole-grain bread tends to be more beneficial than white bread in controlling weight gain and abdominal fat. For fruits and non-starchy vegetables, low energy dense and flavonoid and/or carotenoid rich varieties including apples, pears, berries, citrus fruits, cruciferous vegetables, and green leafy vegetables are especially associated with improved odds of healthy aging, cognitive performance and weight control, and reduced risk of chronic disease and premature death. Legumes (dietary pulses or soy) are associated with reduced risk of mortality, weight gain, and chronic disease. All nuts tend to have similar effects on managing body weight, and glycemic, lipoprotein and inflammatory profiles, but among nuts walnuts appear to be uniquely effective in promoting better vascular endothelial function such as flow mediated dilation , which helps to reduce the rate of vascular aging.