This Diet Claims to Boost Longevity, but Here’s Why Some People See Almost No Benefits
Vincent E. Cording Longevity Mentor and Author
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What is the Best Longevity Diet?
A recent study from The Network of Valencian Universities for the Promotion of R&D (RUVID) reveals that although this popular longevity diet is widely recognized for promoting longevity and weight loss, it may not benefit all demographics equally. While many enjoy its cardiovascular and cognitive benefits, certain groups show limited improvements, prompting researchers to call for more personalized dietary recommendations.
The Diet is Not 100% Beneficial for All
The study, published in Clinical Nutrition, was led by the Research Group in Integrated Pharmacology and Systems Neuroscience and the Research Group in Cardiovascular Risk and Nutrition at the Instituto Hospital del Mar for Medical Research. According to the researchers, although the Mediterranean diet improves heart health, cognitive function, and memory retention, these advantages are not equally distributed among all individuals.
“This is important, taking into account that people may not notice cognitive changes, but they can be more relevant when combined with improvements to their quality of life,” said Dr. Rafael de la Torre, a leading researcher from the Hospital del Mar Medical Research Institute’s Neurosciences Research Program.
Study Design and Findings
The study followed 487 volunteers, equally divided between men and women, with an average age of 65. Over three years, participants adhered to a calorie-restricted Mediterranean diet, engaged in physical activity, and underwent behavioral interventions aimed at weight loss and cardiovascular disease prevention. Twenty-three Spanish research centers collaborated on this multi-center study.
At the onset, participants were classified as either overweight or obese and met the criteria for metabolic syndrome, a condition affecting about one in four adults worldwide. Metabolic syndrome increases the risk of heart disease, stroke, type-2 diabetes, and cognitive decline. Individuals with this condition typically experience hypertension, hyperglycemia, abdominal obesity, low HDL cholesterol, and elevated triglycerides.
The researchers assessed participants' cognitive abilities—including memory, decision-making, and impulse control—at the start, the one-year mark, and the three-year mark.
Cognitive and Memory Improvement
The study found that individuals following the Mediterranean diet with greater adherence experienced significant cognitive improvements. On average, participants saw a 0.6-point improvement in global cognition and a 0.9-point increase in memory performance.
According to the researchers, for each point of increased adherence to the Mediterranean diet, participants experienced a 0.12-point improvement in memory. The improvements are likely linked to weight loss and increased physical activity, both of which are associated with a higher quality of life.
“Thanks to this study, we have established benefits of the Mediterranean diet beyond weight loss, such as the verbal memory or attention,” stated Dr. Fernando Fernández-Aranda, leader of the project from the University of Barcelona.
Unequal Benefits Across Demographics
However, the study also revealed disparities in who benefits most. “Women, the oldest people, those with a lower level of education, and those with type-2 diabetes obtain the least benefits from following the Mediterranean diet,” noted Natàlia Soldevila-Domènech, the study’s lead author.
Despite these disparities, Soldevila-Domènech emphasized that all participants showed some improvement. “Everyone benefits from following the Mediterranean diet, just some more than others.”
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Researchers also discovered that individuals with lower cognitive performance at the study's start had the lowest adherence to the diet and achieved insignificant weight loss. “We wanted to know which volunteers lost weight and which did not, and why some did and some did not, from the point of view of cognition and their behavior,” said de la Torre.
Cognitive Abilities Linked to Success
Participants with superior cognitive abilities—such as better auditory memory, quicker reaction times, and greater impulse control—were 20% to 50% more likely to achieve the study’s goal of losing 8% of their body weight within three years. These participants demonstrated higher adherence to the Mediterranean diet, leading to clinically significant weight loss.
The study's findings underscore the importance of identifying individuals who may struggle to follow the Mediterranean diet. Researchers recommend tailoring interventions to help these individuals adopt healthier lifestyle habits and reduce cognitive decline risks.
What Does the Mediterranean Diet Involve?
For those unfamiliar with the Mediterranean diet, it emphasizes whole foods and limits processed options. According to Healthline.com, the diet consists of the following:
While some misconceptions exist—such as the false belief that the Mediterranean diet excludes all meat—it does allow moderate consumption of poultry. Researchers also advise limiting highly refined oils, such as canola and sunflower oil, to maximize the diet’s health benefits.
Conclusion: Customization is Key
The study concludes that while the Mediterranean diet offers numerous health benefits, these advantages are not evenly distributed across all groups. Those with the highest cognitive abilities and adherence to the diet enjoy the most significant improvements in weight loss and cognitive function. Meanwhile, older individuals, women, and those with lower educational levels may require additional support to benefit fully from the diet.
By identifying individuals likely to struggle with adherence, healthcare providers can implement targeted interventions, making it easier for everyone to follow the Mediterranean diet and enjoy its longevity-enhancing effects.