In a recent study, researchers from Northern Arizona University, the Nutritional Research Foundation, and the epigenetics company TruDiagnostic observed slower biological aging and lower inflammation levels in women who follow a plant-rich diet. This diet, called the “Nutritarian” diet, focuses on foods packed with vitamins, minerals, and plant-based nutrients, such as vegetables, beans, nuts, and seeds.
“This research aligns with the growing body of evidence supporting the role of plant-rich diets in […] long-term health”
The study analyzed two groups of women: 48 who had followed the Nutritarian diet for over five years and a similar group of 49 who followed a typical American diet, which includes more processed foods, red meat, and higher sugar and fat content. Using advanced DNA tests, the researchers tracked specific markers in the body associated with aging and inflammation to see if these dietary patterns influenced health at a cellular level.
The study’s results suggest that long-term adherence to this type of diet could be beneficial for aging and managing inflammation, aligning with findings from other studies, like the Stanford Twin Study, which also involved TruDiagnostic and reported that a vegan diet could improve certain cellular aging markers in as little as eight weeks. Another 8-year study with nearly 13000 participants from Taiwan also found that a healthy plant-based diet slowed down the body’s aging process.
Key findings
Slower biological aging: Women on the Nutritarian diet showed a slower rate of biological aging than those on a typical American diet, as measured by the DunedinPACE epigenetic clock. This tool assesses cellular health and age-related changes in DNA. Slower biological aging suggests these women might enjoy a prolonged healthspan, or more years of life in good health.
Lower inflammation levels: Nutritarian followers also had lower chronic inflammation levels, as indicated by reduced scores on the Empirical Dietary Inflammatory Pattern (EDIP) and Dietary Inflammatory Index (DII), as well as lower C-reactive protein (CRP), a marker linked to inflammation and heart health. These lower markers suggest a reduced risk of chronic inflammatory diseases.
Improved cardiovascular and metabolic health indicators: The diet group showed healthier levels of LDL cholesterol, blood glucose, and BMI. These markers are often associated with reduced risks of cardiovascular disease and diabetes, pointing to improved metabolic and heart health in Nutritarian diet followers.
Immune system benefits: In addition, women on the Nutritarian diet had a more favorable balance of immune cells, with lower levels of inflammatory neutrophils and higher levels of T regulatory cells, which help control inflammation. This immune profile suggests lower risks for conditions linked to immune dysfunction, such as heart disease and autoimmune disorders.
IGF pathway and aging: Participants showed lower levels of markers related to the insulin-like growth factor (IGF) pathway, which influences cell growth and has been linked to aging and cancer risks. Lower IGF signaling suggests potential benefits for aging and cancer prevention.
Broader Implications
Overall, these findings suggest that long-term adherence to a nutrient-dense, plant-focused diet may help slow down aging and reduce inflammation, potentially leading to healthier years and a reduced risk of age-related diseases. This adds to a growing body of research supporting plant-based diets as beneficial for managing inflammation, metabolism, and the body’s natural aging processes. Future studies are expected to further explore which specific plant foods in the Nutritarian model offer the most benefits for slowing aging and managing inflammation.
Lead author Deana M. Ferreri, Ph.D, noted, “These findings suggest that the Nutritarian diet not only reduces inflammatory markers but may also slow biological processes associated with aging. This research aligns with the growing body of evidence supporting the role of plant-rich diets in promoting long-term health.”
The full report, titled “Slower Pace of Epigenetic Aging and Lower Inflammatory Indicators in Women Following a Nutrient-Dense, Plant-Rich Diet Compared to the Standard American Diet,” can be found here.