Balanced nutrition advice for longevity from Prof. Dr. Murat Baş: Plant-based on weekdays, moderate animal protein on weekends
Prof. Dr. Murat Baş stated that a plant-based diet during the week can be supplemented with moderate amounts of animal protein on weekends.
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Acıbadem University Faculty of Health Sciences Dean and Head of the Department of Nutrition and Dietetics, Prof. Dr. Murat Baş, drew attention to the importance of sustainable models in nutrition for longevity and healthy aging, rather than strict prohibitions.
According to Baş, a plant-based regimen centered on vegetables, fruits, legumes, whole grains, olive oil, and nuts during the week, combined with controlled consumption of meat, fish, and other animal proteins on weekends, could offer a feasible approach for many people.
Stating that scientific studies published in recent years indicate that plant-based nutrition can provide protective effects against cardiovascular diseases, type 2 diabetes, obesity, and certain types of cancer, Baş emphasized that the common denominator in longevity research is that plant-based foods are at the center of the diet.
Turning primarily to vegetables, fruits, legumes, and whole grains during the week increases fiber intake while supporting gut microbiota, reducing inflammation, and strengthening metabolic health.
EMPHASIS ON BALANCE
Prof. Dr. Baş stated that it is not necessary to completely abandon animal products for healthy nutrition. Noting that two extreme approaches are frequently seen in society, Baş said that consuming high amounts of animal products every day may be just as unsustainable as cutting out all animal products entirely.
Science shows us that balance is more important. Consuming high-quality and controlled amounts of animal protein on weekends can be both a feasible and sustainable option for many people.
Pointing out that it is difficult to maintain strict diets for a long time amidst a busy work schedule, Baş noted that nutrition models that can turn into a lifestyle can yield more permanent results.
Touching upon the relationship between gut health and chronic diseases, Baş stated that a fiber-rich diet is important not only for the digestive system but also for immune and metabolic health. He expressed that fibers from vegetables, fruits, legumes, and whole grains support gut-friendly bacteria.
According to the expert assessment, the model based on plant-based consumption during the week and moderate animal food consumption on weekends stands out as one of the practical options that can contribute to increasing fiber intake, reducing the burden of saturated fat, and maintaining metabolic flexibility.
Baş stated that longevity does not depend on a single food or perfect diet lists, emphasizing that the main goal in nutrition is not to impose prohibitions, but to develop sustainable and balanced habits.