Emily Flores
Dr. Longo has spent decades studying how small diet choices shape long-term health, and his warning about the “Poisonous Ps” carries serious weight. These everyday items look harmless until you understand how they push aging into overdrive. His guidance offers clarity that many people crave. Keep reading so you can decide what truly belongs on your plate.
Pane (Bread)
Plenty of people keep soft white bread on the counter, yet Dr. Longo points out how its quick-digesting starch throws blood sugar off balance. That quick rise fades fast, leaving folks hungrier sooner and creating daily swings that slowly work against long-term metabolic health.
Pane Alternatives
Longo leans toward slow-fermented sourdough and whole-grain loaves because they digest more gradually and supply fibre the body actually uses. A slice with at least 70% whole grains offers steadier energy, better gut support, and a calmer blood glucose response than standard white bread.
Protein (Excess Animal)
Animal-heavy meals look filling, though Longo warns that large servings push growth pathways into a mode that raises IGF-1 levels. Over many years, that pattern nudges aging forward by encouraging faster cell turnover than the body needs, especially in midlife and beyond.
Protein Alternatives
His preferred shift centers meals around beans and chickpeas, with low-mercury fish added two or three times weekly. These choices support muscle while keeping IGF-1 lower, and the fibre in legumes steadies insulin patterns in ways animal protein never can.
Potatoes
Mashed, fried, or salted, potatoes take on forms that push glucose sky-high in minutes. Longo notes how that jolt triggers cravings later, pulling people back to the kitchen sooner than planned. It’s the quick swing—not the vegetable itself—that challenges long-term metabolic stability.
Potato Alternatives
His preferred shift centers meals around beans and chickpeas, with low-mercury fish added two or three times weekly. These choices support muscle while keeping IGF-1 lower, and the fibre in legumes steadies insulin patterns in ways animal protein never can.
Pizza
Most pizza hits hard because the refined crust and heavy toppings work together to create a strong metabolic load. Longo points out how this stacking effect pulls glucose and energy regulation off balance, which places more strain on the body than people usually realize.
Pizza Alternatives
Italian-style pizza fits his model better: whole-grain or sourdough crust, light cheese, vegetables, tomato, and a drizzle of olive oil. Smaller portions keep calories in check while still offering flavor. It’s the balance—not the indulgence—that keeps this option compatible with longevity goals.
Pasta
Traditional white pasta turns into glucose quickly, which Longo notes can lead to hunger returning faster than expected. Many families rely on it for comfort, though repeated spikes add up, influencing daily energy dips and encouraging snacking that pushes metabolism off course.
Pasta Alternatives
His suggestions revolve around whole-grain pasta, chickpea pasta, or lentil pasta, eaten with vegetables to slow digestion. These swaps help maintain fullness longer and keep blood sugar steadier. They still deliver the same comfort, just without the rapid rise that challenges long-term health.