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Eat Lots of Plants to Live Longer

People who eat plenty of fruits and vegetables live longer and have less disease, according to a study of 71,706 men and women, ages 45–83. Researchers followed them for 13 years and showed that the more fruits and vegetables a person eats, the longer he or she lives (American Journal of Clinical Nutrition, 06/27/2013). Compared to people who eat five servings of fruits and vegetables per day, those who rarely eat fruits and vegetables die three years earlier and have a 53 percent higher rate of death. The same results were found when the data was analyzed for eating fruits or vegetables separately. Previous studies show the same results (Am J Clin Nutr, August, 2013;98(2):454-9). Other studies show that fruits and vegetables are associated with protection from colon cancer and other cancers (J Natl Cancer Inst, April 4, 2001;93(7):525-33).

Whole Grains Help to Prolong Lives and Prevent Diseases
A review of the world's medical literature from 1965 to 2011 shows that whole grains reduce risk for diabetes, obesity, and heart attacks (American Journal of Clinical Nutrition, August 2013;98(2):594-619). This agrees with many other studies (J Nutr, July 2012;142(7):1304-13; J Clin Nutr, August 2013;98(2):594-619; Curr Atheroscler Rep, 2004 Nov;6(6):415-23.)

Authors of several popular books claim that grains will harm you, but they use data that show that refined grains are associated with increased risk for diabetes and heart attacks. They have no data to show that whole grains are harmful. Whole grains are capsules that are slow to break down in the intestines so they do not cause a high rise in blood sugar. When whole grains are ground into flour to make bakery products and pastas, the thick outer coating is removed. Foods made from any kind of flour can cause high rises in blood sugar, which increase risk for diabetes.

Checked 7/10/17

July 6th, 2014
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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