In the grand race of diets studied over 30 years, one pattern quietly outran the rest.

Not keto. Not intermittent fasting.

But a simple, evidence-based framework called the Alternative Healthy Eating Index—or AHEI.

In the 2025 Nature Medicine study, people who followed the AHEI most closely were 86% more likely to age healthily—meaning they lived longer, were mentally sharper, physically independent, and had fewer chronic illnesses.

So, what makes this diet so powerful?

🧠 What Is the AHEI?

The AHEI was originally developed by researchers at Harvard to predict the risk of chronic diseases like heart disease, diabetes, and cancer. But it turns out that it does much more—it helps you age gracefully across the board.

Think of the AHEI as not a “diet” but a pattern—a way of eating that’s:

• Balanced

• Practical

• Adaptable

• Backed by data

It doesn’t ask you to eliminate entire food groups. Instead, it focuses on quality within each group.

🥗 What Does the AHEI Emphasize?

Here’s what you’ll find more of in the AHEI:

✅ Foods to Include More Often

• Vegetables (especially leafy greens and dark-colored ones)

• Fruits (especially berries)

• Whole grains (millets, brown rice, oats)

• Nuts and legumes (chana, peanuts, dals, soy)

• Healthy fats (olive oil, groundnut oil, flaxseed, sunflower oil)

• Fish (rich in omega-3s)

• Low-fat dairy (curd, milk, paneer in moderation)

❌ Foods to Limit

• Red and processed meats (bacon, sausages, mutton, beef)

• Sugar-sweetened beverages (colas, packaged juices)

• Trans fats and saturated fats (hydrogenated oils, margarine, deep-fried snacks)

• Excess sodium (processed pickles, instant noodles, salty snacks)

Moderate alcohol consumption was permitted in the original AHEI, but for Indian settings, especially among older adults and those with comorbidities, it’s better to minimize or avoid alcohol entirely.

🍛 How to Adapt the AHEI to an Indian Plate

Here’s what a day following AHEI principles might look like in the Indian context:

Make it colourful, fibre-rich, and minimally processed.

🧘 Why the AHEI Works

Unlike crash diets, the AHEI works long-term because it aligns with the body’s need for:

• Stable blood sugar

• Reduced inflammation

• Nutrient diversity

• Gut health

• Brain protection (especially through antioxidants and omega-3s)

It doesn’t stress the system. It nourishes it.

In the study, AHEI had the strongest association with:

• Mental health

• Physical independence

• Living to 75 years disease-free

Aging is not just about managing diseases. It’s about preserving function—being able to walk, think, smile, and enjoy.

🪔 Final Thought

The AHEI diet echoes the core of traditional Indian wisdom:

• Seasonal, fresh, home-cooked food

• Balance, not excess

• Diversity on your plate

As a country with a rich vegetarian tradition, we’re already halfway there.
With a few mindful tweaks, the AHEI can become your everyday companion on the path to healthy aging.