Scientists looked at what thousands of people ate and compared it to how fast their bodies were aging at a cellular level. They found that people who followed the EAT-Lancet diet—a plant-heavy eating plan recommended by health experts—showed signs of aging more slowly than those eating other diets. The study also discovered that certain chemicals in our blood created by different foods may explain why some diets help us stay younger longer. This research suggests that choosing the right plant-based foods isn’t just good for the planet; it might actually help us live healthier, longer lives.

The Quick Take

  • What they studied: Whether eating according to the EAT-Lancet diet (a plant-focused eating plan) helps people age more slowly compared to other plant-based diets, and what happens in our blood chemistry that might explain why.
  • Who participated: Thousands of people from the UK Biobank, a large database of health information. The study compared people following different eating patterns, from strict plant-based diets to the specific EAT-Lancet approach.
  • Key finding: People who followed the EAT-Lancet diet most closely showed slower biological aging—meaning their cells appeared younger—compared to those eating other plant-based diets. They also had longer telomeres (protective caps on our DNA that naturally shorten with age).
  • What it means for you: If you’re interested in aging well, following a plant-based diet—especially one similar to the EAT-Lancet recommendations—may help your body stay younger at the cellular level. However, this is one study, and more research is needed before making major diet changes. Talk to your doctor before significantly changing your eating habits.

The Research Details

Researchers used information from the UK Biobank, a massive health database with information about thousands of people’s diets and health markers. They looked at how closely people followed the EAT-Lancet diet (which emphasizes vegetables, fruits, whole grains, legumes, nuts, and limited meat) compared to other plant-based eating patterns. They then measured biological aging using three different methods: KDM-BA, PhenoAge acceleration, and telomere length—all ways scientists can tell how fast someone’s cells are aging. The researchers also analyzed blood samples to identify specific chemicals (metabolites) that appear when people eat different foods, to understand the pathway between diet and aging.

This approach is important because it goes beyond just asking people what they eat. By measuring actual biological markers of aging and analyzing the chemical changes in blood from different diets, the researchers could see real, measurable differences in how diets affect aging at the cellular level. This helps explain not just that diet matters, but how and why it matters.

This study used a large, well-established health database (UK Biobank) with detailed dietary and health information. The researchers used multiple measures of biological aging rather than relying on just one, which makes the findings more reliable. However, the study is observational, meaning researchers watched what people naturally ate rather than randomly assigning them to diets, so we can’t be completely certain diet caused the aging differences. The specific sample size wasn’t provided in the available information.

What the Results Show

People who followed the EAT-Lancet diet most closely showed significantly slower biological aging compared to those eating other plant-based diets. This was measured in three ways: they had lower KDM-BA scores (a measure of biological age), lower PhenoAge acceleration (how fast cells are aging), and longer telomeres (the protective caps on DNA that shorten with age). These differences suggest that at the cellular level, people eating the EAT-Lancet diet were aging more slowly than others.

Interestingly, the study found that unhealthy plant-based diets—those high in processed foods and refined grains—were actually associated with faster aging. This shows that not all plant-based eating is equal; the quality and type of plant foods matter significantly.

The researchers identified specific patterns of chemicals in the blood (metabolites) that were different depending on which diet people followed. These chemical signatures appeared to explain between 27% and 63% of why different diets led to different aging rates. In other words, the foods we eat change our blood chemistry in ways that directly affect how fast we age.

The study found that the EAT-Lancet diet was more strongly linked to slower aging than a general plant-based diet or even a healthful plant-based diet index. This suggests that the specific balance of foods in the EAT-Lancet approach—with its particular recommendations for vegetables, legumes, nuts, and limited animal products—may be especially beneficial. The research also showed that metabolomic signatures (the pattern of chemicals in blood) could potentially be used to personalize nutrition advice for individuals.

Previous research has shown that plant-based diets are generally good for health, but this study adds important new information by showing that the EAT-Lancet diet specifically may offer additional benefits for slowing aging at the cellular level. The finding that unhealthy plant-based diets can accelerate aging aligns with other research showing that diet quality matters more than simply eating plants. This research builds on growing evidence that what we eat affects not just our weight or disease risk, but how fast our bodies age at the most basic level.

This study observed what people naturally ate rather than randomly assigning them to specific diets, so we can’t be completely certain that the diet caused the slower aging rather than other lifestyle factors. The study used data from UK Biobank, which may not represent all populations equally. The specific reasons why the EAT-Lancet diet works better than other plant-based diets aren’t completely clear from this research. Additionally, while the chemical signatures in blood are interesting, we don’t yet fully understand all the ways they affect aging, so the 27-63% explanation is important but incomplete.

The Bottom Line

If you’re interested in healthy aging, consider moving toward a plant-based diet with emphasis on whole foods like vegetables, fruits, whole grains, legumes, and nuts, similar to the EAT-Lancet recommendations. This appears to offer benefits for slowing cellular aging. However, this is one study, and the evidence is suggestive rather than definitive. Make dietary changes gradually and talk to your doctor or a registered dietitian, especially if you have health conditions or take medications. This research is most relevant for people interested in long-term health and aging well.

Anyone interested in aging well and maintaining health should pay attention to this research. It’s particularly relevant for middle-aged and older adults concerned about aging, people interested in plant-based eating, and those looking for evidence-based ways to support healthy aging. People with specific health conditions should consult their healthcare provider before making major dietary changes. This research is less immediately relevant for children and teens, though healthy eating habits established early may have long-term benefits.

Changes in biological aging markers typically take months to years to become apparent. You might notice improvements in energy, digestion, or how you feel within weeks of dietary changes, but measurable changes in cellular aging markers would likely take several months to a year or more of consistent adherence to the diet.

Want to Apply This Research?

  • Track daily servings of key EAT-Lancet foods: vegetables (aim for 5+ servings), fruits (2-3 servings), whole grains, legumes, and nuts. Use the app to log these foods and monitor your weekly adherence percentage to the EAT-Lancet pattern.
  • Start by adding one plant-based meal per week that follows EAT-Lancet guidelines, then gradually increase frequency. Use the app’s meal planning feature to find and save EAT-Lancet-aligned recipes, making it easier to follow the diet consistently.
  • Track not just what you eat, but also how you feel—energy levels, digestion, sleep quality—over 8-12 weeks. Set a reminder to review your dietary adherence monthly and adjust meals based on what’s working. Consider periodic check-ins with a healthcare provider to monitor relevant health markers over time.

This research suggests associations between diet and biological aging but does not prove that changing your diet will definitely slow your aging. Individual results vary based on genetics, overall lifestyle, and other factors. Before making significant dietary changes, especially if you have existing health conditions, take medications, or have food allergies, consult with your doctor or a registered dietitian. This information is for educational purposes and should not replace professional medical advice. The study was observational, meaning it shows correlation rather than definitive cause-and-effect relationships.