"Healthy Eating in Malta: Foods to Prevent Chronic Illness"

What Foods Nutrition Experts Really Eat to Prevent Chronic Illness in Later Life (and What to Avoid)

The food scene in Malta is bursting with Mediterranean flavors, farm-fresh produce, and an increasing focus on healthy, sustainable eating. As more people embrace a lifestyle that prioritizes longevity and well-being, understanding the fundamentals of nutrition becomes vital—not just for individuals but also for the restaurant and dining industry. While diets like keto, paleo, or intermittent fasting may trend, true health lies in long-term eating habits. In Malta, with its rich culinary traditions and access to nutrient-dense ingredients, achieving a healthier lifestyle through food is more attainable than ever.

Nutrition experts consistently emphasize the value of consuming whole foods and making conscious choices to prevent chronic illness as we age. Adrián Carballo Casla of the Aging Research Center at the Karolinska Institutet in Sweden advises focusing on vegetables, fruits, legumes, nuts, and whole grains as staples of a healthy diet. “Choose healthy fats like olive oil and fish, and limit red and processed meats, sugary drinks, and solid fats,” he says. These findings, recently published in Nature, reveal that these dietary choices are tied to slower aging, better brain health, and reduced risk of chronic diseases.

What the Research Says About Diet and Longevity

For over 15 years, researchers followed more than 2,400 Swedish adults aged 60 and above to analyze how different dietary habits impacted their health. Four dietary patterns emerged:

MIND Diet: This approach combines elements of the Mediterranean and DASH diets, emphasizing minimally processed plant-based foods and reduced consumption of saturated fats and animal products. It’s particularly protective against dementia.
AHEI (Alternative Healthy Eating Index): Developed from extensive research, this diet focuses on foods and nutrients consistently linked to lower risks of chronic illnesses.
AMED (Mediterranean Diet): Rooted in traditional Mediterranean eating habits, this diet promotes vegetables, olive oil, legumes, whole grains, and fish while limiting processed foods.
EDII (Energy Density Inflammatory Index): In contrast, this diet measures inflammatory potential, with higher adherence linked to worse health outcomes due to processed meats, sugary drinks, and refined grains.

The first three diets showed protective benefits against the accumulation of chronic conditions like heart disease, diabetes, and depression, while the EDII diet was associated with faster disease progression. For Malta’s residents, where Mediterranean ingredients like fresh fish, olive oil, and legumes are readily available, incorporating these healthier patterns could be seamless.

Understanding Inflammation

Inflammation is a term that appears frequently in nutrition discussions, especially regarding anti-inflammatory foods. Dr. Valter Longo, director of the University of Southern California Longevity Institute, explains that inflammation is the body’s way of responding to infection or injury. However, as we age, this process can become overactive, attacking healthy tissues and contributing to chronic conditions like arthritis or autoimmune diseases.

Processed foods, alcohol, and sugary snacks can exacerbate inflammation, making it crucial to limit their intake. In Malta, where wine is a staple in many meals, moderation is key. Opting for fresh, local produce and minimizing processed options can help counteract these effects and promote overall health.

The Common Denominators of a Healthy Diet

Nutrition experts agree on several principles that form the foundation of a healthy, longevity-focused diet:

Plenty of Vegetables and Fruits: Malta’s markets offer a vibrant array of fresh produce year-round. Incorporate seasonal fruits like prickly pears and local vegetables such as zucchini and aubergines into your meals for a nutrient boost.
Whole Grains: Swap refined grains for whole-grain options like Maltese brown bread or wholemeal pasta.
Legumes and Nuts: Chickpeas, lentils, and almonds are essential for plant-based protein and healthy fats.
Healthy Fats: Use olive oil, Malta’s culinary staple, or opt for fatty fish like lampuki (dorado) for omega-3s.
Lean Protein: Grilled chicken or rabbit, both popular in local cuisine, can be excellent sources of protein.
Limit Ultra-Processed Foods: Although tempting, foods high in additives, sugar, and saturated fats should be minimized.

By prioritizing whole foods and reducing reliance on ultra-processed items, you can improve appetite regulation, support weight management, and lower the risk of chronic diseases. Restaurants in Malta are increasingly embracing this ethos, offering dishes that highlight fresh, unprocessed ingredients.

Why Fibre and Plants Matter

Plant-based eating isn’t just a trend—it’s a proven way to support gut health, manage weight, and promote overall well-being. Nutritionist Emily Foster highlights the importance of consuming 30 or more plant-based foods each week to diversify your gut microbiome. In Malta, dishes like minestrone soup, kusksu with broad beans, and salads featuring olives and tomatoes are great options to achieve this diversity.

Additionally, fiber-rich foods like legumes, whole grains, and fruits can reduce the risk of conditions like heart disease, diabetes, and certain cancers. Polyphenols, antioxidants found in foods like berries, coffee, and red wine, also play a key role in combating inflammation and promoting longevity. Malta’s culinary traditions make it easy to include polyphenol-rich foods such as grapes, olive oil, and even moderate amounts of red wine in your diet.

Eating for Longevity in Malta

Dr. Longo’s “longevity diet,” which shares many similarities with the Mediterranean diet, is rooted in consuming whole, minimally processed foods. The emphasis is on vegetables, legumes, nuts, whole grains, and occasional fish. Red meat and refined grains are minimized, while plant-based powerhouses like chickpeas, lentils, and tree nuts take center stage.

Malta’s dining scene offers endless opportunities to embrace this lifestyle. From vegan-friendly restaurants in Valletta to traditional eateries serving fresh fish and locally sourced vegetables, the island’s food culture aligns perfectly with these principles. Restaurants promoting sustainable, healthy eating are also on the rise, catering to diners who value nutrition without compromising on flavor.

The Takeaway

While factors like genetics, exercise, and socioeconomic status impact overall health, diet remains one of the most controllable elements in shaping your long-term wellness. Prioritizing whole, plant-based foods and minimizing ultra-processed options can help reduce inflammation, lower the risk of chronic diseases, and promote longevity.

In Malta, where the Mediterranean diet is deeply ingrained in the culture, transitioning to a health-focused eating pattern can feel natural and rewarding. Whether you’re cooking at home with fresh market finds or dining out at one of the island’s many health-conscious restaurants, making small, consistent changes to your diet can pave the way to a longer, healthier life.

So, why not start today? Swap refined grains for whole ones, add a handful of nuts to your next meal, and savor the rich flavors of Malta’s local produce—it’s a delicious step toward a healthier future.