Want to live longer? Experts recommend avoiding these foods

If you’re hoping to add a few more candles to your birthday cake, your grocery list might be the place to start. A new study in Nature Food suggests that changing what you put on your plate could buy you nearly a decade of extra life.

The researchers munched on data from almost half a million people in the UK and found a pretty simple pattern: more whole grains, nuts and fruit = more years. More fizzy drinks and processed meat = fewer years.

In fact, they estimate a 40-year-old could gain more than 10 extra years by ditching the worst dietary habits in favor of a “longevity” diet. Even following the government’s Eatwell Guide – the UK’s official healthy eating playbook – was linked to nearly nine extra years.

As stated, the two biggest villains were found to be sugary drinks and processed meat. Homer Simpson salivates at the thought of a plate of bacon and sausages washed down with a soda. But show him the option of whole grains and nuts, maybe a slice of brown toast and a handful of almonds, and he’ll likely turn up his nose. More fool he, because according to the numbers, they’re serious life-extenders.

So, what should actually go on the “eat less” and “eat more” lists? Experts warn against sneaky health traps that are all so common. In summary:

Foods to avoid (or cut back on):

• Egg whites only (the yolk has brain- and heart-healthy nutrients)
• Acai bowls from the freezer aisle (often sugar-heavy)
• Protein powders and bars (added sugar, little extra benefit)
• Instant oatmeal packets (flavored, sugary versions)
• Overly processed meat alternatives (sodium and fillers)
• Fruit juice (sugar spike, no fiber)

Foods to focus on:

• Nuts and seeds (small snack, big longevity boost)
• Whole eggs (yolk included, unless advised otherwise)
• Beans, lentils, chickpeas, tofu (nutrient-rich proteins)
• Rolled oats with berries (fiber plus natural sweetness)
• Whole grains (brown rice, whole wheat bread)
• Whole fruits (fiber and vitamins intact)

Am I too late to eat to a longer life?

The good news is that there’s still hope for the Homers in society… this science is not just for the young. The study showed that people in their 70s still saw solid gains, adding around five extra years on average if they moved from the least healthy diet to a healthier one. The researchers put it bluntly: it’s never too late to make a difference.

For policymakers in the UK, the US and beyond, the study makes a case for nudging people away from sugar and processed foods – through things like taxes or subsidies – and making the healthier options the easy ones. But for the rest of us, the message is straightforward: snack on nuts, load up on grains and fruit, and maybe think twice before that next can of cola.

The secret to a longer life isn’t much of a secret after all.

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