The Poisonous 5 P’s. How They May Hurt Your Chances Of Living Longer?

by: Donna Wright 

A leading longevity expert is making headlines claiming that there are five common foods, all beginning with the letter “P” that may prevent you from living your longest and healthiest life possible. 

If someone told you to avoid the "Poisonous 5 P’s”, would you stop eating them? Before you say a resounding “YES,” lets discuss. 

First Some Background: Top Longevity Expert Warns Against the “Poisonous 5 P’s” 

Dr. Valter Longo, a leading longevity expert, PhD, professor of gerontology and director of the University of Southern California’s (USC) Longevity Institute, gave a thought-provoking interview with the New York Times. During the interview, he made a health statement about longevity. And the way he boldly phrased it stopped many in their tracks. 

He basically coined the term “poisonous 5 P’s” … 5 foods to avoid if you want to live longer.  

Dr. Longo, an Italian native, has studied longevity for more than three decades. The intent of his research … he has focused on the number of years people live “disease-free” as opposed to simply the number of years lived. 

So, What Are the 5 Poisonous Foods to Avoid if You Want to Live Longer? 

Brace yourself. What you’re about to hear may hurt, especially if you were raised eating a triangular shaped crust with cheesy deliciousness. 

The 5 "Poisonous P’s" that Dr. Longo recommends you should avoid in your diet are: 

1. Pizza 
2. Pasta 
3. Protein 
4. Potatoes 
5. Pane (Italian for bread) 

How Can the 5 P’s Affect Living a Longer and Healthier Life? 

Dr. Longo’s findings resulted from his studies of his home country of Italy. You see, he truly believes there’s a reason why Italy has been known for having more people living to 100 years old. 

Parts of the world with the most centurions are known as “Blue Zones.” Italy’s city of Sardinia was the first of the five Blue Zones discovered. And, after much research, Dr. Longo believes the original Mediterranean diet is a key factor in helping to boost the longevity in those Blue Zones. He advocates for longer and healthier living by eating a plant-based and nut-based diet that he created called “Lite Italian.”  

The “Lite Italian” diet is similar to the original Mediterranean diet. Dr. Longo points out that the current version of the Mediterranean diet differs from the original. 

What is the Original Mediterranean Diet? 

Dr. Longo adamantly states that, “almost no-one follows a Mediterranean diet in Italy today.” He attributes the effects of practicing a poor diet of meats, pasta, and fried foods, to the rising numbers of obesity and source of disease in Italy, especially to Italian children. 

The original Mediterranean diet consists of plant-based foods, healthy fats (like olive oil), and moderate amounts of fish, dairy, and poultry, with very limited red meat. Whole grains, legumes, fruits, vegetables, and nuts are also staples in the diet.  

Dr. Longo stresses the importance of eliminating pizza, pasta, protein (especially red meat), potatoes and pane (bread) from daily food plans. He highly suggests eating beans, chickpeas, green peas, and other legumes as the main source of protein with some fish as well. In other words, eat mostly plant-based foods and nuts, and perhaps add fish to your meals two or three times per week. 

You’re probably wondering how Italian specialties like pizza, pasta, and bread are still staples in Italian culture. Well, when the 5 P’s are consumed as part of a well-balanced, plant-forward Mediterranean diet, the risk factors are reduced. 

For example, in Italy, they don't add ridiculous amounts of cheese or meat on traditional Italian pizza or load potatoes with cheese, butter, sour cream and baking bits. It's more about keeping foods simple. In addition, in Mediterranean cultures, pasta is more like a side dish when part of a larger meal including legumes, vegetables, olive oil, fresh herbs, or very lean proteins. 

Let’s dive deeper into understanding what Dr. Longo means when he labels the 5 P’s as “poisonous.” 

Poisonous “P” #1: Pizza 

First, eating too much of anything is probably a bad thing. And that sadly includes pizza. While you can make and eat a healthy pizza, most Americans typically eat pizza that includes highly processed crusts, extraordinary amounts of processed cheese, and pizza toppings like processed meats and sauces. Refined carbohydrates, processed meats, and unhealthy fats can lead to a slew of health issues and further impact longevity. Traditional Italian pizzas are made with high-quality and healthy ingredients. 

Research has shown that the traditional Mediterranean way of preparing pizza can provide essential nutrients from ingredients like tomatoes and healthy fats from olive oil. A great alternative is a homemade pizza with a cauliflower crust, fresh vegetables, and lean protein. 

Poisonous “P” #2: Pasta 

Not all pasta is created equal. Compare a bowl of pasta drizzled with olive oil and fresh tomatoes to a heaping bowl of pasta drowned in Alfredo sauce. So, while pasta might be a popular, convenient meal, white pasta (also known as refined pasta) is high in carbohydrates and low in any helpful nutrients. Pasta very quickly metabolizes into sugar. In addition, there is a correlation between eating too much pasta and weight issues.. 

An ideal alternative to white pasta is whole wheat pasta, lentil pasta, or spiralized vegetables like zucchini. Traditional Italian pasta made from durum wheat is rich in fiber and protein compared to the refined versions commonly found in grocery stores. Durum wheat pasta has a lower glycemic index, which means it doesn’t spike blood sugar levels as rapidly as refined pasta. 

So, if you do want to eat pasta, buying the right fresh ingredients along with portion control are key factors to removing the “poison-ness.” 

Poisonous “P” #3: Protein 

The protein category is interesting. You see, in many diet plans, protein is looked upon as favorable. With calorie restriction, higher protein modestly improves weight and fat loss. However, Dr. Longo’s findings challenge the idea that protein is not favorable within the 5 P’s. In fact, high protein intake can have negative effects on health and longevity. While protein is essential for various bodily functions, excessive consumption may lead to heart disease, cancer risk, metabolic issues, bone disease, and kidney issues. 

Ultra‑processed meats like deli meats, bacon, and sausages are consistently associated with adverse health outcomes. Daily consumption of red meat and processed meats can elevate cholesterol levels and increase the risk of heart disease due to saturated fats. Studies have linked high protein diets, especially the protein from animal sources to an increased risk of certain cancers. Excessive protein can also lead to metabolic imbalances, including increased insulin resistance, a type 2 diabetes risk factor. High protein foods can strain the kidneys, leading to potential kidney damage over time. Excessive protein from animal sources may also cause calcium loss in bones, increasing the risk of osteoporosis. 

So, what does that mean for longevity? Moderation is the key. Avoid too much protein from animal sources. Obesity can shorten lifespan because of the health risks like high blood pressure and high levels of the bad kind of cholesterol, both of which could contribute to a heart attack or stroke. Knowing that consuming too much animal-based protein is associated with deteriorating health and shorter lifespans gives us reason to practice a plant-based eating strategy toward a longer, more healthy life. 

It’s not that an occasional slice of deli meat poses a critical “poisonous” risk. It’s the daily consumption of heavily processed and red meats that’s problematic. 

Poisonous “P” #4: Potatoes 

Potatoes are perhaps the most misunderstood member of the 5Ps. Compared to many other sources, it has a low amount of calories making it a healthier choice. In addition, potatoes are an excellent source of potassium, vitamin C, and fiber. But potatoes are also high in carbohydrates and glycemic index and can have a negative impact on a person's blood sugar.  

Eating too many potatoes or preparing them in an unhealthy way, may result in weight gain and metabolic imbalance, undermining the potential health benefits. Consider the unhealthy repercussions of deep-frying potatoes to make French fries or hash browns or adding heaping amounts of baked potato toppings like butter, bacon bits, and sour cream.   

A great alternative to white potatoes is sweet potatoes, which are a great source of fiber and offer many essential vitamins and minerals. 

Poisonous “P” #5: Pane (Bread) 

Breads made with refined flour are processed and most nutrients and fiber are removed in the process. So, instead of bread fueling the body, it may contribute to the development of chronic conditions. You see, bread made with refined flour has a high glycemic index, meaning it is quickly digested in the body thereby impacting blood sugar levels. As noted through Dr. Longo’s long-time longevity studies, there is a correlation between daily consumption of bread over time with both weight gain and heart disease.  

Whole-grain bread contains complex carbs, which are healthier because they take longer to digest with less of an immediate impact on blood sugar levels. It typically offers more vitamins, minerals, and fiber as well. This in turn can help bread lovers still enjoy bread with less of the “poison,” helping to prevent the development of some chronic health conditions.  

Modern Eating Habits, Not the 5 Ps That Pose the Real Health Threat 

While some of our favorite foods might be listed in the poisonous 5 P’s, consider that it might the way that we are currently consuming them that’s causing most of the problems. Pizza, pasta, potatoes, protein, and Pana (bread) can be consumed in moderation. 

With small changes, you can still enjoy delicious food that your goal of living longer and healthier. Focus on portion sizes and pairing the 5 P’s with nutrient-dense options like vegetables, lean proteins, whole grains, nuts, legumes, and unsaturated fats. This is the best way to improve your chances of healthy aging. 

The road to living a longer, healthier life is not a quick journey. It’s a consistent, disciplined, and balanced journey. Dr. Longo has dedicated his career to learning how people can age well and, not surprisingly, he’s personally looking to make it to 120 years old. His plan of eating the Poisonous 5 P’s in moderation is an easy place to join him in the longevity journey.