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Whole Plant Foods in Aging and Disease

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Dietary Patterns and Whole Plant Foods in Aging and Disease

Part of the book series: Nutrition and Health ((NH))

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Abstract

The rate and quality of the aging processes can be modified by consuming healthy diets overall and specific types of uniquely healthy foods. Healthy dietary guidelines generally recommend eating: 2 1/2 cups of a variety of vegetables/day; 2 cups of fruits, especially whole fruits/day; 6 servings of total grains at ≥3 servings of whole grains/day and ≤3 servings of refined grains/day, ≥4 weekly servings of legumes (dietary pulses or soy), and/or ≥5 weekly servings of nuts, and limiting consumption of red or processed meats, added saturated and trans-fat, sugar or sodium for improved odds for healthy aging and reduced chronic disease and premature mortality risk. Whole plant foods range widely in their health effects because of their variation in level and type of fiber, nutrients and phytochemicals, which can have differential effects on aging, chronic disease risk, cognitive function and longevity by their impact on weight regulation, lipoprotein concentrations and function, blood pressure, glucose-insulin homeostasis, oxidative stress, inflammation, endothelial health, hepatic function, adipocyte metabolism, visceral adiposity, brain neurochemistry and the microbiota ecosystem. For whole-grains, β-glucan-rich oats and barley lower total and LDL-cholesterol better than other cereal grains and whole-grain bread tends to be more beneficial than white bread in controlling weight gain and abdominal fat. For fruits and non-starchy vegetables, low energy dense and flavonoid and/or carotenoid rich varieties including apples, pears, berries, citrus fruits, cruciferous vegetables, and green leafy vegetables are especially associated with improved odds of healthy aging, cognitive performance and weight control, and reduced risk of chronic disease and premature death. Legumes (dietary pulses or soy) are associated with reduced risk of mortality, weight gain, and chronic disease. All nuts tend to have similar effects on managing body weight, and glycemic, lipoprotein and inflammatory profiles, but among nuts walnuts appear to be uniquely effective in promoting better vascular endothelial function such as flow mediated dilation , which helps to reduce the rate of vascular aging.

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Appendix A: Estimated Range of Energy, Fiber, Nutrient and Phytochemical Composition of Whole or Minimally Processed Plant Foods/100 g Edible Portion

Appendix A: Estimated Range of Energy, Fiber, Nutrient and Phytochemical Composition of Whole or Minimally Processed Plant Foods/100 g Edible Portion

Components

Whole-grains

Fresh fruit

Dried fruit

Vegetables

Legumes

Nuts/seeds

Nutrients and phytochemicals

Wheat, oats, barley, brown rice, whole grain bread, cereal, pasta, rolls, and crackers

Apples, pears, bananas, grapes, oranges, blueberries, strawberries,

and avocados

Dates, dried figs, apricots, cranberries, raisins and prunes

Potatoes, spinach, carrots, peppers, lettuce, green beans, cabbage, onions, cucumber, cauliflower, mushrooms, and broccoli

Lentils, chickpeas, split peas, black beans, pinto beans, and soy beans

Almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, walnuts, peanuts, sunflower seeds, and flaxseed

Energy (kcal)

110–350

30–170

240–310

10–115

85–170

520–700

Protein (g)

2.5–16

0.5–2.0

0.1–3.4

0.2–5.0

5.0–17

7.8–24

Available Carbohydrate (g)

23–77

1.0–25

64–82

0.2–25

10–27

12–33

Fiber (g)

3.5–18

2.0–7.0

5.7–10

1.2–9.5

5.0–11

3.0–27

Total fat (g)

0.9–6.5

0.0–15

0.4–1.4

0.2–1.5

0.2–9.0

46–76

SFAa (g)

0.2–1.0

0.0–2.1

0.0

0.0–0.1

0.1–1.3

4.0–12

MUFAa (g)

0.2–2.0

0.0–9.8

0.0–0.2

0.1–1.0

0.1–2.0

9.0–60

PUFAa (g)

0.3–2.5

0.0–1.8

0.0–0.7

0.0.0.4

0.1–5.0

1.5–47

Folate (μg)

4.0–44

<5.0–61

2–20

8.0–160

50–210

10–230

Tocopherols (mg)

0.1–3.0

0.1–1.0

0.1–4.5

0.0–1.7

0.0–1.0

1.0–35

Potassium (mg)

40–720

60–500

40–1160

100–680

200–520

360–1050

Calcium (mg)

7.0–50

3.0–25

10–160

5.0–200

20–100

20–265

Magnesium (mg)

40–160

3.0–30

5.0–70

3.0–80

40–90

120–400

Phytosterols (mg)

30–90

1.0–83

—

1.0–54

110–120

70–215

Polyphenols (mg)

70–100

50–800

—

24–1250

120–6500

130–1820

Carotenoids (μg)

—

25–6600

0.6–2160

10–20,000

50–600

0.0–1200

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Dreher, M.L. (2018). Whole Plant Foods in Aging and Disease. In: Dietary Patterns and Whole Plant Foods in Aging and Disease. Nutrition and Health. Humana Press, Cham. https://doi.org/10.1007/978-3-319-59180-3_3

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