Plant-rich diets reduce risk of cognitive impairment in old age

Singaporeans currently lead the world in life expectancy, with an average life span of approximately 85 years. This, along with an ageing population, has increased the need to identify and take measures to prevent the development of common conditions associated with old age such as cognitive impairment and dementia.

A healthy diet comprising high intake of plant foods and low intake of animal foods in midlife could be associated with a reduced risk of cognitive impairment, according to findings from the Singapore Chinese Health Study (SCHS).

In the recent study nested in SCHS, the diet patterns of the nearly 17,000 middle-aged participants in the cohort were scored based on how similar they were to five high quality diets: the alternative Mediterranean diet; the Alternate Healthy Eating Index 2010; the Dietary Approaches to Stop Hypertension diet; the plant-based diet index; and the healthful plant-based diet index.

Rich in plant-based foods (including whole grains, vegetables, fruits, nuts and legumes) and low in red meat and sugar-sweetened beverages, these dietary patterns have been shown to reduce the risk of cancer, diabetes and cardiovascular diseases.

The findings revealed that participants with the most similarity to these dietary patterns had a significant reduction in risk of cognitive impairment of 18-33 per cent compared with those with the least similarity.

“Our study suggests that maintaining a healthy dietary pattern is important for the prevention of onset and delay of cognitive impairment. Such a pattern is not about the restriction of a single food item but the composition of an overall pattern that recommends cutting back on red meats, especially if they are processed, and including lots of plant-based foods — vegetables, fruit, nuts, beans, whole grains — and fish,” said Professor Koh Woon Puay, SCHS Principal Investigator.

The Health Promotion Board (HPB) recommends eating across all food groups for a balanced and varied diet.

“A simple guide is to fill half our plate with fruit and vegetables, a quarter with wholegrains such as brown rice and wholemeal bread, and the last quarter with protein foods such as bean products, seafood and meat,” advised Dr Annie Ling, Group Director of HPB’s Policy, Research and Surveillance Division.

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