Can Food Affect Your Lifespan by the Minute?
Lindsay Knake
| 3 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Key Takeaways
- A University of Michigan study quantifies the health effect of foods in minutes, finding a hot dog cuts about 36 minutes off life expectancy, while nuts add roughly 26 minutes per serving.
- Cutting 10% of daily calories from beef and processed meats and replacing them with fruits, vegetables, legumes, nuts or fish could increase lifespan by about 48 minutes a day.
- Eating fiber, antioxidants and omega‑3s, getting regular exercise and avoiding tobacco and alcohol are linked to longer, healthier lives.
Certain foods may shorten or lengthen your lifespan by the minute, according to a University of Michigan (UM) study.
For example, a hot dog can reduce your lifespan by 36 minutes, and eating nuts can increase your lifespan by 26 minutes. What does this really mean? Learn more about how foods affect our longevity, including what foods to limit and what foods to add to your diet.
How food affects your lifespan
The UM study, published in Nature Food, looked at and ranked more than 5,800 foods and their nutritional disease burden to humans. The researchers developed the Health Nutritional Index (HENI), which calculated the benefits or detriments of a serving of these foods into minutes of healthy life.
Beef, foods high in sodium and processed meats such as hot dogs, bacon and salami are among foods that shorten lifespans. Multiple studies have found diets high in these foods are linked to an increased risk of several chronic health conditions, including:
- Type 2 diabetes
- Cancers
- High blood pressure
- High cholesterol
- Stroke
- Heart disease
The study found reducing about 10% of daily calories from beef and processed meats — and replacing those calories with fruit, vegetables, legumes, nuts and fish — could increase your lifespan by 48 healthy minutes a day.
The calculation can make it easier to understand the effects of foods we eat. At the same time, it is important to put this into context. The average life expectancy in the United States is about 76 years old. Family history and genetics play a major role in disease and longevity.
Lifestyle habits are also important, especially over time. The occasional hot dog won’t do much, but eating a hot dog every day for years could have a major effect on your health, said Shanthi Appelö, Registered Dietitian for Blue Cross Blue Shield of Michigan.
Foods to eat for a longer lifespan
It’s not a surprise that fruits and vegetables, nuts, legumes, whole grains and lean protein provide the nutrients, vitamins and minerals for overall physical health.
Here are three nutrients to focus on:
- High fiber foods, including avocadoes, raspberries and chickpeas
- Antioxidant rich foods, particularly berries
- Omega-3 fatty acids, including salmon, tuna, walnuts and flax seeds
More than 90% of Americans don’t enough fiber in their diets. Fiber is essential for heart health, lower cholesterol and stable blood sugar levels. Antioxidants can help repair cell damage and reduce the risk of developing chronic health conditions. Omega-3s are linked to a lower risk of cardiovascular disease.
Portion size and consistency also matter. A serving of meat is 4 to 6 ounces, and an easy way to measure fruits and vegetables is the size of a fist. Try to eat four to five servings of fruits and vegetables a day, nuts five times a week and fish twice a week.
In addition to a nutritious diet, here are other ways that can help improve your health.
- Limit or avoid drinking alcohol
- Don’t smoke
- Get 150 minutes of exercise a week
- Get quality sleep
- Seek preventive care, including annual physicals and routine health
Image: Getty Images
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