Why are you what you eat?
The evidence that links diet and lifestyle with the prevalence of chronic diseases is steadily increasing. Even though chronic diseases also occur from genetic and environmental causes, diet, nutrition, and lifestyle play an insurmountable role in the causation of chronic disease. In this section we will evaluate why, in a sense, you are what you eat.
Dietary choices: Choices about macronutrients, micronutrients, and cooking styles can either positively or negatively affect individuals. Poor choices can fuel the incidence of hypertension, hypercholesterolemia, diabetes, heart disease, and cancer. A westernized diet, which is associated with the intake of processed foods, fatty meats, saturated fats, refined grains and sugars, and large amounts of salt, but lacking in fresh fruits and vegetables is associated with a higher incidence of heart disease and chronic illness. Many times labels like ‘low fat’ contain massive amounts of salt and sugar to make up for flavor. Intake of artificial sweeteners, emulsifiers, dyes, etc. are also not good for our wellbeing.
Carbohydrates: This nutrient is vital to our wellbeing and is our predominant form of energy and is best derived from legumes, grains, fruits, and vegetables. Whole grains are preferable as the processed version is stripped of the fiber and other nutrients present in the bran. Studies show that whole grain consumption decreases the incidence of chronic diseases and all-cause mortality.
Fruits/Vegetables: These provide carbohydrates, fiber, and various phytochemicals that play a key role in cholesterol metabolism, gastrointestinal function, glucose control, weight control, and diabetes and obesity prevention. They are loaded with antioxidants and micronutrients that can help protect our bodies. The polyphenols in these foods also positively interact with gut microbiomes to create metabolites that can positively affect our health.
Dietary Proteins: These are derived from animal sources and plant sources. The animal sources do have better bioavailability and are easily digestible but can have a higher content of saturated fats which can be detrimental to health. Therefore, it is essential that we limit red meats to the minimum and take in lean meats prepared in a health-conscious manner, by avoiding deep frying or the usage of large quantities of fat/oil added during the cooking process. It is important to have a diet that is balanced with more plant sources of protein than animal protein. This habit will decrease our consumption of saturated fats that are associated with the increased risk of cardiovascular disease, obesity, chronic diseases, and cancers.
Fats: These are primary components in cellular membranes and they are divided into monounsaturated, polyunsaturated, saturated, and trans-fat. Unsaturated fat is found in plant sources like nuts, seeds, and plant oils, and it is also found in fish. Saturated fats and trans fats are found in animal sources and highly processed foods. We should avoid intake of these saturated fats and trans-fats as they are associated with the incidence of chronic disease processes. Two polyunsaturated fatty acids are omega 3 and 6 fatty acids. These are essential fatty acids as our body cannot produce them. These omega acids decrease insulin resistance, help protect the heart and brain, and positively affect reproduction, growth, and development. Seafood and oily fish provide both the omega 3 fatty acids (*EPA and *DHA). Plant sources provide alpha linolenic acid.
Micronutrients: Nutrients like vitamins and minerals (Vitamin A, B, C, E, K, D and selenium, copper, zinc, etc.) play an important role in cellular processes and play a role in the slowing of progression of disease. These are best consumed through consumption of whole foods that are rich in fruits, vegetables, grains, and legumes.
Water: Last but not least, adequate hydration is needed for bodily functions and wellbeing. Water should be always preferred over the intake of sugar laden beverages.
From the above discussion you can glean that there are steps that you can adopt for good health, and the most important one is a healthy diet along with adequate physical activity.
As always, I pray that you keep your health in center focus and live long and strong!
*EPA - eicosapentaenoic acid
*DHA - docosahexaenoic acid
