The topic of food and nutrition is vast and complex and has been studied for centuries around the globe. In the last 100 years, there have been significant advancements in the study of vitamins and deficiencies, and correlations to disease. What we eat has a profound impact on our health, both in the short and long-term. There are many opinions on the best way to eat healthy, but through studying longevity and disease prevention, it becomes evident that there are a few key foundations present in the most highly regarded diets. These foundations which have been associated with the healthiest populations on the planet, consist of consuming mostly plant-based foods, moderate protein and fat intake, and avoiding excess calories. By following these principles, you can help your body stay healthy and reduce your risk of developing chronic illnesses. Let’s explore each of these in more detail.
Primarily Plant-Based
It is recommended that 60-80% of your diet comes from plants, predominantly vegetables, which are nutrient dense and provide vitamins and minerals which are essential to life. In addition, fruits and vegetables are an excellent source of phytonutrients and antioxidants, which promote health and have been associated with disease prevention. These nutrients are important because they neutralize cell-damaging free radicals in the body and have anti-cancer properties. They are also a great source of enzymes, prebiotics and fiber, which contribute to a healthy gut microbiome and have been associated with regulating cholesterol and blood pressure and even decreasing chances of developing colon cancer. Plants can be a great source of all three macronutrients: protein, fat and carbohydrates.
Carbohydrates should make up 40-75% of a diet with the primary source coming from plants as mentioned above. When you think of carbs, think whole foods rather than bread or processed food, which are less healthier options. The quantity and source of carbs will vary based on whether or not you are trying to gain or lose weight. Those looking to lose weight will incorporate primarily plants to fulfill their carbohydrate needs.
Moderate Fat Intake
Fat should make up between 10-35% of the diet depending on genetic factors, which can be found through genetic testing or experimentation. A diet that is considered high in fat would be in the 30-35% range, which is far below the 70% range that is suggested with ketogenic diets. That’s not to say that a keto diet isn’t effective, it can actually be a great tool for quick fat loss and regulating blood sugar, but it can lead to consequences when used long term. We’ll revisit this topic in a future post.
There are individuals that can thrive on a high fat diet because their gene makeup allows them to tolerate and process the fats. This group is a small subset of the population, making up around 5%. The gene responsible for this ability to tolerate the increase in fats is ApoE, which regulates lipid levels in the blood. The ApoE2 isoform of the gene could potentially offer protective effects against a higher fat diet, so this group could do well closer to 30% range of fat in the diet. The majority of the population should strive to stay much below that limit to prevent inflammation, which is the catalyst for many diseases that are prevalent in society including heart disease and diabetes. ApoE4 is associated with increased risk for cardiovascular disease and Alzheimer’s, so those with this form should stay on the lower end of the recommendations with the primary source of fat coming from plant sources. The population with ApoE4 present is around 20%. The rest of the population will benefit from keeping their fat in the 15-25% range.
Moderate Protein Intake
The healthiest diets consist of protein intake between 5-20% with animal-based protein limited to 5% of the diet. Strive for no more than one serving of animal protein per day, which is roughly 4-8 oz. The remainder can come from plant-based sources including beans, chickpeas, lentils or protein powders such as rice or pea protein.
Diets high in animal protein have been associated with a higher risk of developing cancer. One research study published in the journal Cell Metabolism, showed a fourfold increase in cancer in adults who consumed large amounts of protein, which was comparable to the risk associated with smoking. The risk nearly vanished if the main source of protein was plant-based. Animal protein increases the levels of growth factor in the body, which can feed cancer cells. A diet lower in animal protein has a positive impact on lifespan.
Bio-individuality tells us that there is no one size fits all when it comes to a proper diet. Our lifestyle and genes will ultimately determine which side of the range we should adhere to for each of the macronutrients: carbohydrates, fats and protein. But there is no question that plant-based foods, such as fruits and vegetables are the foundation of a healthy diet. Following the research-backed suggestions in this article will help the majority of people establish healthy eating practices and can be used as a general guide for healthy eating.
If your goal goes beyond general health maintenance such as weight loss, following a prescribed diet plan could be helpful. Ideally diets should be used for a short period of time, such as a 6-12 week period. Then you should transition back to the foundational eating plan to make sure you are creating balance and meeting the nutritional needs for your body.
Stay tuned for part 2 on determining which diet is right for you.
Resources
https://www.nia.nih.gov/news/biology-aging-study-shows-why-curbing-calories-counts
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310835/
https://iubmb.onlinelibrary.wiley.com/doi/full/10.1002/iub.1314
https://onlinelibrary.wiley.com/doi/10.1002/1098-2272(200101)20:1%3C117::AID-GEPI10%3E3.0.CO;2-C