“Unprocessed or minimally processed foods are whole foods in which the vitamins and nutrients are still intact. The food is in its natural (or nearly natural) state. These foods may be minimally altered by removal of inedible parts, drying, crushing, roasting, boiling, freezing, or pasteurization, to make them suitable to store and safe to consume. Unprocessed or minimally processed foods would include carrots, apples, raw chicken, melon, and raw, unsalted nuts.”
Kathryn D. McManus, MS, RD, LDN
Harvard Health Publishing, 2020
We talk a lot about the bad stuff (processed foods) and not about the good stuff – unprocessed food. Good definition above. These are beginning to be hard to find in the supermarkets. The following article reports on a doctor’s experience of what it is like to eat Ultraprocessed foods for one month.
After years of research on the subject, the consensus appears to be that there is no single diet that’s right for all of us. However, we have learned that we have a better idea of what healthy eating looks like.
The key is your overall eating pattern, not so much how many grams of carbohydrate, fat or protein you eat, or whether it is animal or plant protein. The choices are many: vegetarian?, vegan?, low fat?, low carb? Or perhaps flexetarian ( a little of both?)
The general healthiest pattern is emerging that consists mostly of nutrient dense whole foods that come from nature and includes few, if any highly processed foods. A closer look at this pattern recommends lots of vegetables and avoid sugar and refined grains.
When assessed for weight control, studies show that when individuals are divided into two major groups either low fat or low carbohydrate ,both groups lost weight – an average of 12 pounds, though some lost as much as 50 pounds. The participants also ate healthier and greatly improved their risk factors for heart disease and diabetes: body fat, waist size, blood sugar, blood pressure, cholesterol and insulin levels all of which can contribute to heart disease and diabetes.
A most important recent finding is that eating healthy can make a difference in how well your immune system functions, so important now as it is greatly needed to fight COVID-19. 70 percent of our immune system resides in the gut; therefore we must become more aware of providing nutrients that feed these gut bacteria. Packaged foods create inflammation and hamper immunity. These include not only sweetened drinks, but breakfast cereals, refined bread and pasta. Look more toward whole grains. “A poor-quality diet loaded with sugar, saturated fat, salt, and chemicals is second to only to smoking in terms of its negative effects on health and lifespan,” says, Dr. Steven Heymsfield, professor at the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge, who was part of the development of the 2020 USDA Dietary Guidelines.
The best diet is the one that you choose after looking at the evidence that provides healthy benefits. Dr. Heymsfield says: “You could even try a diet for several weeks while keeping track of how it affects your weight, level of hunger and fullness, your mood, blood pressure and level of energy. Then try another for a few weeks and compare the results.”
Source: Nutrition: Your Healthiest Diet, Special Health Edition. 2021
“The traditional Okinawan diet was about 80% carbohydrate. Before 1940, Okinawans also consumed fish at least three times a week together with seven servings of vegetables and maybe one or two servings of grains a day. They also ate two servings of flavonoid-rich soy, usually in the form of tofu. Dairy and meat represented about 3% of their calories. They didn’t eat much fruit; they enjoyed a few eggs a week” They particularly had/have an affinity for sweet potatoes.
The Okinawan Clues to Longevity
Have a purpose in life – i.e. a reason to get up in the morning .
Rely on a plant-based diet .
Get gardening .
Eat more soy .
Maintain a social network.
Enjoy the sunshine.
Plant a medicinal garden with beneficial herbs.
Enjoy simple pleasures.
Source: Dan Buettner, The Blue Zones Solution, 2015
The following article explains much of the recent research as to why this culture has had so much success in living a relatively speaking healthy lifestyle – it is worth a read. It does not mean we all need to go buy pounds of sweet potatoes; however I think I may have one for dinner. (SJF).
The Japanese diet is one of the world’s lowest in fat. Other attributes include fish as a mainstay and soy foods. The Japanese also care about appearance and think of food as an art – resulting in more appetizing and satisfying foods. Do these characteristics contribute to the Japanese record of low rates of major chronic diseases and the fact that they boast the world’s highest life expectancy – age 76 for men and 82 for women?
In contrast, in 1980, 30 percent of U .S. adult population were affected by at least one chronic condition. Today it’s 60 percent. The percentage of those affected by two or more chronic diseases has grown from 16 percent to 42 percent. What and how do the Japanese eat? Often, it is Interesting to study lifestyles, in particular what and how other cultures eat to gain some insights as to what exactly is a healthy diet. No one expects the typical American to start munching on seaweed but the study indicates that what and how we eat can affect our overall health and longevity.
The Mediterranean Diet has been the topic of many research studies in that it performs very well as far as giving us health benefits associated with prevention of many chronic diseases. This time its cognitive ability as well as a reduced risk of the onset of Alzheimer’s disease.
The Bottom Line?
A study finds that the health benefits of a Mediterranean diet may include a reduced chance of developing dementia and memory loss.
Specifically, the diet appears to lower the level of amyloid and tau proteins that are linked with dementia.
People following the Mediterranean diet scored better on memory tests than those who were not following the diet.
Chronic inflammation and oxidative stress are conditions that are strongly related to the development of heart disease, diabetes, osteoporosis, Alzheimer’s disease, cancer and other diseases leading to disabilities and death in the U.S. today. The following are types of foods that increase inflammation: oxidative stress, or both.
Decreased: Colorful fruits and vegetables, dried beans, whole grain, fish and seafood, red wines, dark chocolate, olive oil, nuts, coffee.
Increased: Processed and high-fat meats, high-fat dairy products, baked products, snack foods with trans fats, soft drinks, other high-sugar beverages.
Snacking has become a popular habit among children and teenagers At the same time, overweight and obesity have reached huge proportions, affecting young individuals. Snacking has been considered one of the main contributors to overweight because of the increased consumption of energy-dense, high-sugar, high-fat foods.
Snacking is promoted by food ads to children and adolescents and one look at our supermarket foods completes the picture. When I taught nutrition courses at the college level, most of my students would come to class with their favorite bag of snacks in hand. Ironically, the class objectives were hopefully to learn about healthy diets. It was hard to compete against the influences of the “big food” industry ubiquitous in our food environment.
No wonder we have an obesity problem. Don’t count on the latest Dietary Guidelines 2020 for help. Enough said?
Lifestyles can interact with the epigenome, defined as the network of compounds around our genes that are capable of altering gene expression in response to environmental influences. The ultimate action can result in cancer prevention.
The general risk factors of cancer include obesity, physical inactivity, alcohol consumption and/or poor nutrition. These factors have the potential to determine if a cancer will result or in the opposite case, be suppressed.
Consume a nutrient dense, whole-foods diet that predominantly includes plant foods. As Michael Pollan puts it, “Eat food, not too much, mostly plants.” Plant foods are rich in nutrients and phytochemicals that work synergistically to prevent many chronic diseases, primarily heart disease and cancer. Evidence exists that up to 45% of colon cancer cases could be avoided through diet and lifestyle changes alone.
Limit your consumption of high-calorie foods, primarily in the form of ultra-processed foods that are major contributors to weight gain leading to type 2 diabetes, or insulin resistance.
Cancers of the liver, pancreas, endometrium, colon, rectum, breast, and bladder are at higher risks for developing in obesity. Being overweight also raises the risk of developing non-Hodgkin’s lymphoma, multiple myeloma and gallbladder, liver, cervical, ovarian, and aggressive prostate cancers.
Be as lean as possible without becoming underweight. It may be helpful to be able to calculate your own weight status by using the Body Mass Index (BMI).
You simply divide your weight in pounds by your height in inches squared X 703.
For example: BMI =140 pounds divided by 64 inches squared (4096) X 703 = 24.0. A healthy BMI is 20 – 24. Being underweight is considered a BMI of less than 19.0.
Limit your consumption of red meat (including beef, pork and lamb). There are several reasons:
The International Agency for Research on Cancer (IARC) classifies red meat as a “probable carcinogen. You don’t need to give up meat; however, an intake of up to 18 ounces a week can be safely consumed without too much concern.” BTW, 4 oz. of meat is about the size of a deck of cards. (Finlayson, 2019)
Another factor that raises cancer risk is the overcooking of red meat that produces charred areas of the meat – goodbye grill marks?). These create carcinogenic heterocyclic amines (HCAs) that have been linked to pancreatic and colon cancers.
Another carcinogenic compound comes from burning the fat from meat when grilling that produce polycyclic aromatic hydrocarbons (PAHs), linked to stomach cancer.
Hint: Both compounds can be lessened by using a marinade on the meat.
Highly processed meats such as bacon, hot dogs, and lunch meats are known for their nitrite and nitrate content used as preservatives. Smoking meats can lead to the formation of N-nitroso compounds which are considered carcinogenic.
Avoid deep-fried foods. When cooked in this manner, foods are exposed to a chemical called acrylamide that increases the risk of prostate cancer.
There are other lifestyle factors that can influence epigenetically the risk of any chronic disease. Alcohol intake, for example is important due to the carcinogenic effects of alcohol itself.
“Chronic inflammation which is strongly associated with being overweight, can increase the risk of developing cancer. Excess belly fat produces hormones that can raise levels of insulin, estrogen and leptin, all of which have been linked to cancer development.” (Finlayson, 2019).
The interconnected factors that trigger chronic diseases are vast and subject to manipulation by the body as well as our microbial environment. It would be wise to attempt to take the best care of your body as you possibly can and begin at an early age. Aging as you know itself becomes a central factor in the development of any chronic disease. In 1980, Dr. James Fries, Professor of Medicine, Stanford University introduced the compression of morbidity theory. This theory states that “most illness was chronic and occurred in later life and postulated that the lifetime burden of illness could be reduced if the onset of chronic illness could be postponed and if this postponement could be greater than increases in life expectancy.”). That theory tells it all. (Unknown source). SJF
Source: Judith Finlayson. You Are What Your Grandparents Ate: What You Need to Know About Nutrition, Experience, Epigenetics & the Origins of Chronic Disease, 2019
The following post expresses the views of a blog titled Doctor’s Digest and not necessarily the views of Food, Facts and Fads. However, in the field of nutrition, there are always many controversies and it is wise to keep these in mind when seeking diet advice. The following article presents some concepts that are not yet proven by research; however, the future of epigenetics may provide more insight into these hypotheses. The source was based on the book, You Are What Your Grandparents Ate that was sent to me by the authors for review. See the Source below.
In other words:
Out on the edge you see all kinds of things you can’t see from the center. Big, undreamed-of things-the people on the edge see them first. Kurt Vonnegut
You Are What Your Grandparents Ate: What You Need to Know About Nutrition, Experience, Epigenetics & the Origins of Chronic Disease. Judith Finlayson, 2019.
Foreword by Dr. Kent Thornburg, Professor of Medicine and Director of the Center For Developmental Health at the Knight Cardiovascular Institute, and Director of the Bob and Charlee Moore Institute for Nutrition and Wellness at Oregon Health and Science University in Portland, Oregon.
“This book explains why we are suffering the largest health epidemic in human history, why we need better wholesome foods to buy, why we need better food policy and why we must pay careful attention to the health and nutrition of our young women and men as they prepare to bear the next generation.”
Diet and cancer research has been sparse for a number of reasons. One major reason is that reliable studies are not feasible to undertake with humans for obvious ethical reasons. Additionally, observational studies cannot show cause and effect. We are then left with animal studies that more than likely cannot be extrapolated to human cancers. In the past, only individual nutrients have been studied, i.e., vitamins, minerals, antioxidants). Studies with supplements have shown mixed results and doses are varied. Several studies using the antioxidant, beta carotene, resulted with more cases of lung cancer in smokers when compared with a placebo group. Diet patterns like the Mediterranean or vegetarian diets are difficult to conduct on large groups of human subjects due to cost.
Research on a flavonoid called sulforaphane in cruciferous vegetables may be prudent, since these compounds called phytonutrients may hold the key to cancer prevention with diet. A study from the Journal of the National Cancer Institute showed that a high intake of broccoli greatly reduced the risk of aggressive prostate cancer.