The idea of eating for a longer life is nothing new, but not all longevity diet advice is rooted in fact. From superfood hype to fasting fads, misinformation spreads fast. In this article, we bust ten common diet myths linked to longevity and reveal what the science actually says. Whether you're trying to live longer or simply live better, separating fact from fiction is the first step.
Time and again, we are told that diet and exercise are the key to a long and healthy life. Yet every month brings a new fad diet or supplement promising better health, often overwhelming us with conflicting, unproven advice. This article will show what the research actually says.
10 Common Longevity Diet Myths – Busted by Science
Myth 1: You need to cut all fat to live longer
Fat is an essential part of our diet. While too much fat in our diet increases the risk of obesity and heart disease, fats are essential in our diet for1,2:
- Energy
- Absorption of fat-soluble vitamins A, D, E, and K
- Hormone production
- Essential fatty acids for building cells, controlling inflammation, brain development, and blood clotting
Healthy fats from nuts, avocados, fish, olive oils, etc., contain beneficial fats like omega-3 and can help lower “bad” cholesterol levels, reducing the risk of heart disease1,3.
The Mediterranean diet emphasises local, minimally processed foods like fruits, vegetables, beans, pulses, whole grains, nuts, seeds, and fish. Red meats and most dairy (except cheese and yoghurt) are limited, with olive oil as the main source of fat3. This diet lowers the risk of heart attack, stroke, and disability4, while potentially adding up to 4.4 years to life expectancy5. It is known as the ‘gold standard’ in preventative medicine, and this is due to the overall diet, not just one factor4.
Myth 2: Superfoods are the secret to longevity
“Superfood” is just a marketing term and does not have a scientific meaning. No single food will extend lifespan.“Superfood” is a term used to make health claims about a product. The idea of a single food or supplement that can make you live longer is very appealing, however, not realistic. There is no scientific meaning, and the UK government has banned the term in advertising6.
Research has shown that maintaining a healthy diet, regular exercise, good quality sleep, and low stress are the keys to a long and healthy life7.
Myth 3: Intermittent fasting guarantees a longer life
No robust, long-term human studies prove intermittent fasting extends lifespan or prevents diseases, despite promising animal data.
Intermittent fasting has been promoted as a way to slow down how fast your cells age and reduce the risk of stroke, heart disease, and cancer. Animal studies have shown that intermittent fasting can reduce the risk of cancer and help tolerate the side effects of chemotherapy, reduce inflammation in arthritis, and potentially reduce the risk of Alzheimer's8.
However, there are no robust, long-term studies on humans to show that intermittent fasting can extend lifespan or prevent diseases. It’s not for everyone, and should be paired with a balanced diet and medical advice9.
Myth 4: A vegan diet is always best for longevity
There is no evidence that veganism improves longevity more than a vegetarian or balanced diet containing animal products.
Vegan diets contain no animal products10 and may reduce the risk of heart disease, diabetes, and cancer while promoting gut health11. However, most evidence is from animal or observational studies. Robust, long-term human trials do not prove that vegans outlive vegetarians or those with balanced diets that include meat12.
Veganism encourages healthier dietary choices, but risks deficiencies in vitamin B12, protein, iron, and omega-3 fatty acids. Vulnerable people, like children, pregnant women, and the elderly, may require supplementation10.
Some vegan food products, especially junk food or meat alternatives, are ultra-processed. They include synthetic ingredients like preservatives, sweeteners, or stabilisers, and tend to be higher in calories, fats, salt, and sugar. As a result, they are not particularly healthy13,14.
“Vegan” does not automatically mean healthy, but by focusing on whole foods, a vegan diet can be a foundation for a long, healthy life.
Myth 5: Red wine helps you live longer
Any perceived health benefits of red wine are likely offset by its alcohol content.
The NHS and other major health organisations state that there is no safe level of alcohol15,16.
It used to be claimed that red wine was “heart-healthy” because it contained antioxidants, but these are offset by the alcohol content17.
One study stated that red wine drinkers were half as likely to have a heart attack or stroke compared to non-drinkers or drinkers of other alcohols18. More recent analyses show that wine drinkers were more likely to exercise, have a better diet, and not smoke compared to the other groups in the study.
This means that the benefits were likely due to the overall healthier lifestyle rather than the red wine itself19.
Myth 6: You should avoid carbs as you age
Not all carbs are equal. Complex carbs, like fibre, have many health benefits and can promote longevity.
Carbohydrates (carbs) include sugars, starches, and fibres from fruits, vegetables, grains (bread, rice, pasta), and legumes (beans, lentils).
Simple carbs digest quickly for fast fuel, but too many carbs can cause inflammation and contribute to obesity and diseases like diabetes. Complex ones (starches/fibres) provide steady energy and improve gut health20,21.
Research shows that older adults need complex carbs for steady energy, muscle maintenance, and gut health. Cutting them may cause fatigue and nutrient gaps22.
Myth 7: Organic food will add years to your life
Organic foods reduce pesticide exposure, but have no proven health benefits.
Organic food has had no contact with fertilisers, antibiotics, and is not genetically modified. Though exposure to pesticides has been linked with increased risk of cancer, there is no evidence that an organic diet reduces the risk of cancer compared to a non-organic diet23,24.
Diet quality is more important than the organic label. The added expense that organic food has may also be a barrier to people achieving the best diet they can afford23.
Myth 8: Supplements are necessary for longevity
We can get most nutrients from our diet. Supplements are a tool, if required, but not a cure-all.
Vitamins, minerals, and other supplements are sold to us as shields from chronic diseases. In reality, a balanced diet will provide all the essential nutrients required to live healthily25.
Supplementation is often more expensive than eating a varied diet containing whole foods. Though useful in some cases, generally, supplementation is unnecessary for most people25.
Myth 9: Detox diets extend your life
The body detoxifies via the gut, liver, and kidneys. These detox diets provide little to no benefit.
Detox diets and cleanses are sold as a way to help you remove toxins and promote weight-loss. In reality, there are no good-quality studies that prove these diets are beneficial or remove pollutants from the body26.
Some foods have been associated with improved liver, kidney, or gut function, but there is little quality evidence from human studies27.
There is also no evidence that these diets promote weight loss any more than a calorie-restriction diet alone28.
Myth 10: Eating less always means living longer
Calorie restriction has some benefits, but it can be dangerous if paired with a poor diet.
If overweight, calorie restriction is the most effective method to lose weight. Losing 5 Body Mass Index (BMI) units reduces the risk of kidney cancer by around 25 per cent29, as well as reducing the risk of heart disease, cancer, stroke, and diabetes28.
However, if too much weight is lost or if a balanced diet is not maintained during weight loss, it can lead to many health issues, such as malnutrition, muscle-loss, fatigue, and hormone issues30.
What Science Does Support for a Longer, Healthier Life
To reduce the risk of disease, maintain health, and live longer, prioritise the following:
- A varied and complete diet, like the Mediterranean diet
- Regular exercise
- Good quality sleep
- Stress management
Diet Isn’t Everything – Why Screening Still Matters
Even with an optimal diet, cancer and other conditions can develop silently. Regular screening offers peace of mind, maximum treatment options, and control over your health.
Conclusion
Not everything you hear about diet and longevity is true. A well-rounded diet paired with exercise, sleep, mindfulness, and consistent, proactive health screening really is the best way to maintain your health for years to come.
If you want to be proactive about your health, book an Ezra multi-organ MRI today. Our annual scan catches early signs of cancer and disease, and provides a fast, painless service by expert radiologists.
Understand your risk for cancer with our 5 minute quiz.
Our scan is designed to detect potential cancer early.
References
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