A vegan,plant-based diet,rich in fiber,antioxidants,and plant compounds,supports gut health,reduces inflammation,and promotes healthy metabolic processes.A recent study in identical twins suggests that even a short-term commitment to a healthy vegan diet may reduce biological age estimates.While a vegan diet can benefit the body’s biological clock in the short term,experts still recommend balanced approaches,such as the Mediterranean diet,for long-term health.

　　Study Overview

　　The study compared the effects of an eight-week vegan diet versus an omnivorous diet on biological age estimations,which gauge overall health and the risk of age-related diseases like heart disease and Alzheimer’s.Researchers measured biological age by assessing DNA methylation levels—epigenetic changes that influence gene expression without altering DNA.Previous studies have linked higher DNA methylation levels to aging.

　　Study Details

　　The diet intervention trial involved 21 pairs of identical twins.The findings suggest that adopting a vegan diet can significantly lower biological age estimates in a relatively short timeframe.These results align with earlier evidence indicating that plant-based diets offer anti-aging benefits.However,due to the small sample size and limited duration,caution is advised in interpreting these findings.

　　Published in BMC Medicine and featured in Netflix’s docuseries“You Are What You Eat:A Twin Experiment”(2024),the study encourages further exploration of how diet and lifestyle choices impact health at a genetic level.

　　Epigenetic Impact of Diets on Aging

　　Researchers at Stanford Prevention Research Center and TruDiagnostic aimed to identify how a vegan diet affects human biological age and health compared to an omnivorous diet.They initially recruited 22 generally healthy adult identical twin pairs from the Stanford Twin Registry and other sources.One twin pair was removed for not adhering to study conditions,resulting in 21 twin pairs(42 individuals)for the final analysis.Participants were predominantly women(77%),with an average age of 40 and an average body mass index(BMI)of 26.

　　After baseline assessments,one twin from each pair was randomly assigned to follow either a healthy plant-based vegan diet or a healthy omnivorous diet for eight weeks.The study comprised two four-week phases:the first with meals provided by Trifecta Nutrition tailored to their diet,and the second with self-prepared meals guided by health educators.The omnivorous group was given daily targets for eating animal products,while the vegan group completely avoided all animal products.Researchers monitored dietary habits through surprise 24-hour recalls and participant food logs.

　　The study assessed how diet influences blood DNA methylation and epigenetic aging across various organ systems.Utilizing advanced analytical methods at TruDiagnostic,the researchers uncovered diet-specific shifts in clinical,metabolic,and protein markers.

　　Results:Vegan Diet Linked to Reductions in Biological Age Estimates

　　The twin-pair study design controlled for genetic,age,and sex variations,highlighting the significant dietary influences on DNA methylation changes.Over eight weeks,participants following a vegan diet showed significant reductions in their epigenetic age,while those on an omnivorous diet did not.Only those participants who adhered to a vegan diet for eight weeks demonstrated a decrease in the biological ages of five organ systems,including the heart,hormonal,liver,inflammatory,and metabolic systems.

　　Researchers also observed favorable changes in markers,such as a decrease in C-reactive protein levels within the vegan group,indicating a potential reduction in systemic inflammation.The omnivorous diet also showed shifts in key metabolic markers,including an increase in tryptophan,an amino acid found in animal proteins that can raise serotonin levels and may influence mood regulation.

　　Expert Insights

　　Lead study author Varun Dwaraka,PhD,director of Bioinformatics at TruDiagnostic,expressed surprise at the rapid changes observed,noting significant changes as early as eight weeks,which is sooner than typically seen in other studies using epigenetic clocks.

　　Raghav Sehgal,a PhD candidate in Computational Biology and Bioinformatics at Yale University and scientific advisor at TruDiagnostic,suggested that while the exact mechanisms are not fully understood,a vegan diet typically leads to higher consumption of fruits,vegetables,whole grains,legumes,nuts,and seeds,which contribute to various health benefits.

　　Caution and Balanced Nutrition

　　Thomas M.Holland,MD,MS,a physician-scientist at the RUSH Institute for Healthy Aging,noted that while the use of identical twins is a strength,the eight-week period may not be sufficient to observe long-term effects,and the results may lack generalizability due to the small sample size.He also pointed out that the weight loss observed in the vegan group could be a contributing factor to the results,rather than the diet type itself.

　　Lead study author Lucia Aronica,PhD,emphasized that while a vegan diet shows promise,it should be considered one of many potential dietary patterns that can contribute to healthy aging.

　　Conclusion

　　An eight-week vegan diet may help reduce biological age,but further research is needed to understand the mechanisms and long-term effects.A balanced approach to nutrition,incorporating elements from various healthy diets,remains the recommended strategy for long-term health.