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9 Key findings from the PURE study (one will surprise you)…

By Marcus Santer

PURE study key findings

Life huh?

​​​​​​​I spent the weekend in Paris helping my mentor out at the FiCX knife show.

And returned to find Ollie recovering from a trip to Accident and Emergency and Louis vomiting all over the house.

I fact, I think Louis might have killed our rug.

So if you know how to get the stench of vomit out of carpet… I’d love to hear from ya!

Thankfully everyone’s on the mend now.

But I hope this explains why I’ve been a little quiet recently.

Anyway, things are slowly getting back to normal, and I wanted to share with you the key findings from two studies published in The Lancet recently[1].

The studies are from the Prospective Urban Rural Epidemiology study (PURE).

PURE is a large, international study of more than 157,000 people aged 35-70 years from 18 low, middle and high income countries followed up for 7.4 years.

And here are the key findings:

  1. The healthiest people in the world ate diets high in fruits, beans, seeds, vegetables and whole grains and low in refined carbohydrates and sugar.
  2. Higher intake of energy from fruit, vegetables and legumes is associated with a lower risk in mortality.
  3. Lowest risk of death was found in those who eat 3 – 4 servings of fruit, veg and legumes per day. With little additional benefit for intake beyond that range.
  4. Raw vegetable intake was associated with a lower mortality, where as cooked veg intake had a more modest benefit.

    This is very interesting because most dietary guidelines don’t differentiate between raw and cooked veg, but this study suggests you’ll get more benefits if you eat your veggies raw.

  5. Increased intake of dietary fat linked with a lower risk of death. Those with a high intake of fat, about 35% of daily energy intake had a 23% lower risk of mortality and 18% lower risk of stroke compared to the low intake group which had 11% of energy from fat.

    *Note: Just remember not all fat is created equal! Fat from avocados, nuts, olive oil etc isn’t the same as fat from chips, crisps and deep fried fast foods.

  6. A diet high in carbohydrates (about 60% of daily energy) was associated with a 28% higher risk of death.
  7. More than halve of the population globally (in the study) consumed a high carbohydrate diet greater than 60% of daily energy intake.
  8. Findings suggest moderate consumption of fats and carbohydrates is preferred to very low or very high intakes.
  9. Dietary guidelines for one population man not be suitable for other populations.


Nothing jaw dropping to report.

But these findings do help to reinforce what we already know about eating for health and longevity.

Personally the new insight I did take away from this study was the raw veggies finding, which can be summed up by one of the study’s authors, Victoria Miller:

“Our results indicate that recommendations should
emphasise raw vegetable intake over cooked.”


So now you know.

Right, best get back to writing The Healthy Ageing Digest (HAD), the main topic this month is Retraining to fund your Second Life.

With 50 appearing on my radar and a pension from the government looking as likely as a snowflake in hell when I reach retirement age…

Well, let’s just say I’ve been spending the last few months contemplating what I could retrain in.

Because if you haven’t retired yet, there’s a strong chance you’re going to have to work longer than expected to build up the kind of retirement finances experts recommend you’re going to need to provide a comfortable level of retirement.

Which could prove to be very difficult.


Because most companies don’t want to hire people in their Second life.

How come?

Well, culturally there’s still this ridiculous idea that people over 60 are old and unproductive.

I know, crazy right?


I’ll have the full story for you in Octobers edition of the HAD along with the tool I’ve used to help me work out what I’m going to be retraining in.

You’ll be able to use it too to discover the ideal Second Life employment for you.

One you’ll enjoy and which can help to provide you with a comfortable retirement too.

But it’s only for my HAD readers.

Find out how to join us here.

Bye for now


P.S. The data for this post came from this page:
[1] Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study – There’s a 10 minute audio which makes interesting listening.

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