The ‘live longer’ diet – and 3 simple ‘anti-ageing’ recipes to try this autumn
FOLLOWING a popular diet may actually help you live longer - as researchers have found it could slash your risk of death by 24 per cent.
Loved by Kim and Kourtney Kardashian, the trendy regimen involves upping your protein and fat intake while cutting down on carbs.
This low-carb eating plan aims to drive the body into a state of ketosis, where it relies on a different type of fuel.
Instead of burning the sugar that comes from carbs for energy, the body uses ketone bodies, which the liver produces from stored fat.
As such, the diet is known as the ketogenic or "keto" diet.
Though A-listers like Kim K have hailed it as a weight loss wonder, the eating plan has previously faced backlash for raising cholesterol levels, placing extra strain on the heart and reducing gut friendly bacteria.
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Not only that - the restrictive measures of the keto diet can be hard to follow long-term, a report from the American Heart Association (AHA) showed.
But a new piece of research conducted by scientists at Shanghai Jiaotong University School of Medicine found that following a keto diet may actually lower the risk of death.
Using data from 43,776 adults enrolled in the National Health and Nutrition Examination Survey (NHANES), conducted between 2001 and 2018, the study examined the link between eating a keto diet and the risk of death from all causes.
Taking into account participant interviews that listed what they ate throughout the day, researchers calculated a Dietary Ketogenic Ratio (CKD) that established how much of people's diets were made up of ketogenic foods.
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The higher the ratio, the higher the likelihood that a participant would achieve a state of ketosis - when ketones are burned for energy instead of sugar from carbs.
Participants with higher CKDs had a lower risk of death, researchers found.
"Each standard deviation increase in DKR resulted in a noteworthy 24 per cent reduction in the risk of death," they wrote.
The team also looked into whether ketogenic diets were linked to a higher risk of death from cardiovascular disease (CVD).
On one hand, following the trendy diet may lower the risk of factors that increase someone's chances of getting CVD, such as blood pressure and fat levels in the blood, researchers said.
But the high fat content of keto diets - particularly if that's saturated fat found in butter, cakes and cured meats - may also heighten the risk of CVD, they noted.
The scientists' analysis, however, found no link between poor heart health and following the keto diet.
"The impact of the keto diet on cardiovascular health has been a subject of debate due to its high-fat content," they said.
"However, our analysis suggests that despite its high fat intake, the keto diet does not increase mortality related to cardiovascular conditions.
"Despite its high saturated fat content, the diet primarily comprises unsaturated fats, which have been linked to a decreased risk of heart disease."
What you can and can't eat on a keto diet
Following a keto diet involves eating low amounts of carbohydrates so that fat is burned for energy instead.
It also involves upping the amount of protein and fat you eat.
Here's what you can eat if you're on a keto diet:
- Fish and seafood
- Low-carb veggies
- Cheese
- Avocados
- Poultry
- Eggs
- Nuts, seeds and healthy oils
- Plain Greek yogurt and cottage cheese
- Berries
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
Here are some foods to avoid or limit if you're following a strict keto diet:
- Bread, pasta and refined carbs
- Grains like oats, quinoa, rice and barley
- High-carb fruit like oranges, pineapple, bananas, apples and pears
- Dried fruit such as raisins, dates, and dried mango
- Starchy veggies likes potatoes, sweet potatoes, peas, corn, parsnips and artichoke
- Beans and legumes like chickpeas, lentils and black beans
- Sugary drinks like cola, fruit juices and energy drinks
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The eating plan may also help reduce inflammation and boost blood pressure regulation, which is important for cardiovascular well-being.
Following a strict keto diet in the long term may not be healthy or sustainable, as it can involve cutting out foods that contain fibre, vitamins, and minerals.
In particular, it’s not recommended for pregnant and breastfeeding women or people with health conditions like IBS, osteoporosis, or kidney problems.
If you do want to follow a keto diet, keeping unhealthy fats to a minimum is a good place to start, as is speaking to a dietitian or nutritionist.
'Anti-ageing' keto recipes
Thinking of giving the keto way a go?
Lucy Diamond, registered dietitian and clinical director for innovation at NHS weight management provider, Oviva, shared three autumnal keto meals you can make yourself for breakfast, lunch or dinner.
"These autumn-inspired keto recipes are rich in healthy fats and protein while keeping carbohydrates low," she told Sun Health.
"They incorporate seasonal vegetables and warming spices as we move into a colder season.
"The mushroom and celeriac soup is particularly rich in umami flavours while remaining low-carb, and provides beneficial nutrients including potassium, vitamin D, and antioxidants.
"The fibre content from vegetables and seeds helps maintain digestive health while following a lower carb diet."
Lucy added: "Remember to drink plenty of water and consider electrolyte supplements when following a ketogenic diet, especially as seasons change."
1. Creamy mushroom and celeriac soup
Prep time: 15 minutes
Cook time: 25 minutes
Serves: 4
Ingredients:
- 400g mixed mushrooms (such as chestnut and button), sliced
- 200g celeriac, peeled and diced
- 1 medium leek, sliced (white part only)
- 2 cloves garlic, minced
- 500ml chicken stock
- 240ml double cream - you can also use full-fat or 2 per Greek yogurt for a lower fat option, or cashew cream for a vegan alternative
- 30g butter
- 1 tablespoon fresh thyme leaves
- Salt and pepper to taste
- 1 tablespoon fresh lemon juice (optional)
- 2 tablespoons olive oil, for garnish
- Fresh parsley, chopped, for garnish
Instructions:
- Heat butter in a large saucepan over medium heat
- Add leeks and garlic, sauté until softened for about five minutes
- Add mushrooms and cook until they release their liquid and start to brown - this should take about eight minutes
- Add celeriac and stock, bring to a simmer
- Cook for 10-12 minutes until celeriac is tender
- Add cream/ yoghurt and thyme, simmer for two minutes
- Blend until smooth using a hand blender
- Season to taste. At this point add a squeeze of lemon juice if desired, to balance out the creaminess.
- Serve with a drizzle of olive oil and sprinkle of parsley
Each serving contains 320 calories, 31g fat, 7g protein and 5g net carbs.
2. Autumn keto bowl
Prep time: 15 minutes
Cook time: 25 minutes
Serves: 2
Ingredients:
- 200g cauliflower rice
- 200g Brussels sprouts, halved
- 1 medium courgette, diced
- 100g pancetta or streaky bacon, diced
- 30ml olive oil
- 1 tablespoon fresh sage, chopped
- Salt and pepper to taste
Instructions:
- Roast Brussels sprouts in olive oil at 200°C (Gas Mark 6) for 20 minutes
- In a large pan, crisp the pancetta
- Add cauliflower rice, cook until tender
- Sauté courgette and sage
- Add the cauliflower rice layer and then top with the other ingredient in a buddha bowl style
Each serving contains 320 calories, 26g fat, 15g protein and 8g net carbs.
3. Cinnamon keto porridge
Prep time: 5 minutes
Cook time: 10 minutes
Serves: 1
Ingredients:
- 20g ground flaxseed
- 15g ground almonds
- 10g chia seeds
- 240ml unsweetened almond milk
- 1/2 teaspoon cinnamon
- 1/4 teaspoon vanilla extract
- Pinch of salt
- 15g keto sweetener (optional)
Toppings (optional):
- 25g chopped pecans
Instructions:
- Combine all ingredients in a small saucepan
- Heat over medium heat, stirring frequently
- Cook until thickened to desired consistency
- Taste and add sweetener if desired, stirring this in
- Top with pecans if desired
Lucy said: "The natural nuttiness of the almonds and the warmth of cinnamon provide a subtle sweetness to this porridge.
"Many find they don't need additional sweetener, especially when using the optional pecans as toppings.
"If you prefer a sweeter taste, start with a small amount of sweetener and adjust to taste."
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Servings without sweetener will contain 230 calories, 20g fat, 10g protein, and 3g net carbs.
With sweetener, this will amount to 245 calories, 20g fat, 10g protein and 3g net carbs.