DETAILS OF A DIET'S ENTAIL

The doctor of the future will give no medicines, but will interest his patients in the care of the human frame, in diet, and in the causes and prevention of disease.

-Thomas Edison

In olden times our predecessors proficiently battled epidemics of plague and yellow fever and today we need to rally against the endemic of hypertension, diabetes, obesity, cholesterol and heart attacks, intestinal and stomach disorders, cancers, arthritis and osteoporosis , and many more to continue the list. These diseases or ailments are on the rise, running in a vicious circle, hindering our lives. Sadly, it’s our own doing which we must now rectify by making needful amends. These lifestyle related diseases mock at our way of living and is nothing less than a warning alarm to wake up and get going.  The stress that governs our life, the sedentary all work no play lifestyles and the unwholesome foods and eating patterns are to be blamed.

Health is well being of mind, body an social self I intend to tackle each of them individually, in this post I have focused on many a diets in talks for the benefits it has to offer for our well being. Diet as by the definition is the food consumed by an individual and dietary habits are the habitual decisions affecting the dietary practices.

There are many diets and myriads of variation devised for better results like the blood group diet. I do want to do a post on this particular diet, sounds interesting right?  However, in this post I have shortlisted five diets which I suppose you all ought to know. As for the other I plan to undertake them later.

1.     A vegetarian diet

The term “vegetarian” was first coined in 1847, with the foundation of ‘The Vegetarian Society’ of UK in Ramsgate, Kent. It is an oldest vegetarian group in the world and had respected dignitaries like George Bernard Shaw and Mahatma Gandhi as its members. The word “vegetarian” is a derivative of a Latin word “vegetus” meaning “lively” or “vigorous” and also because it suggests the English word vegetable.

A vegetarian diet is more of a lifestyle than a dietary practice and mostly influenced by philosophical, religious and ecological reasons. There are different types of vegetarians and are classified as follows-

·         A Lactovegetarian bars from consuming animal meat (beef, pork, fish, and mutton) as well as eggs but includes milk and its products in his diet.

·         A Lactoovovegetarian refrains from animal meat but consumes eggs, milk and its products.

·         An ovovegetarian on the other hand consumes eggs but not milk and its products.

·         A vegan excludes all food derived from animal, even milk in their diets.

A vegetarian diet is quite a healthy one and is said to lower the risk of disease like-type 2 diabetes, certain cancers, cardiovascular complications and gall bladder diseases. (A study by Seventh-Day Adventists).  Another study conducted by Austria and Germany in 2006 suggested that a vegetarian diet is also effective in and against bone disorder like- rheumatoid arthritis and osteoporosis.  This diet has also found to be helpful in treating obesity and managing healthful weight.

On the flip-side, Vegetarian diets tend to be lower in certain nutrients like iron compared to an omnivorous diet (animal sources contain good quantities of iron) and also may be compromised on calcium and vitamin D content. Vegetarian especially  vegans, are at risk of developing  megaloblastic anemia, due to a deficiency of vitamin B₁₂  found  only in animal sources. However a small amount of vitamin B 12 is produced in our bodies and can protect from this grave condition.

Overall, the diet is low in fat which is advantageous but is also low in proteins. Soy proteins and tofu can very make up for the protein need. Below is a food pyramid on a vegetarian diet depicting foods that form the crux of the diet and the frequency of their consumption for good results.

2.     the dash diet (dietary approaches to stop hypertension)

As the name suggests, this diet is successfully used to control and manage blood       pressure. This diet was first published in 1997. It is very efficient in preventing hypertension in high risk patients like obese, overweight, type 2 diabetics, and cholesterol problems. I too have used this diet for many of my patients and work well all the time.

To follow this diet one needs to make aggressive changes to ones diet like –

·         Almost twice the amount of fruits, vegetables and dairy products in the diet. Dairy products allowed are low fat of fat free.

·         The beef, pork and ham to be items of monthly rejoice.

·         Totally get down to half of oils and fats used earlier.

·         Almost negligible quantities of sweets and sugary products.

·         Whole wheat products replace all refined flour products. In short, no breads, bakes and cookies etc.,

·         No packaged and processed foods for the added salt and sugar in it and also the hydrogenated fat used.

Chronic Hypertension is one of the leading causes of many severe complications involving the heart, kidneys, liver and other organs in the body. Hypertension is said to be a “silent killer” and no one would disagree in the face of doom it brings lurking stealthy in the background. I included DASH diet in my post, for this reason mainly. Hypertension is spread all over the world affecting millions of people like an epidemic and DASH diet brings a lot of relief in terms of prevention as well as control.

3.     Atkins diet

In 1972, Dr Robert Atkins started quite a revolution in the diet world by proposing his low carbohydrate diet as technique to lose weight. This diet was based on lowering carbohydrates from ones meals to the least minimum possible and compensating those calories by proteins and fats. Dr. Robert believed that the carbohydrates dominating our diets, spiked our blood sugar levels, taxed our pancreases for increased insulin secretion and eventually lead to insulin sensitivity. The high carbohydrate contents of our diet prevented the fat stores to be burnt for energy and as a consequence lead to weight gain, diabetes and other related problems.

A low carbohydrate, high fat diet leads to a state of ketoacidosis in the body which can be fatal leading to coma and death. Ketoacidosis is accumulation of ketone bodies which are by-products of fat metabolism. The American dietetic association raised red flags for any diet which severely limits any one food group and this diet was labeled as a FAD diet.

This diet worked for innumerable and still continues to influence many. Atkins diet can bring about desirable changes and holds a chance to work but one needs to be cautious and take help from experts in planning and executing such a diet.

4.     The Mediterranean diet

The Mediterranean diet also known as the med diet is more of an eating pattern of people in countries bordering the Mediterranean Sea. The first description of   Mediterranean diet was in the research study funded by the Rockefeller foundation and published in 1953 but became popular by 1980s. A lot of expectation and high hopes are affixed to this diet as it reduces the rate of strokes, heart attacks and appropriates and rectifies lipid profiles.  Further it also helps maintain and lose weight and highly regarded by the weight watcher communities.

As you can see from the food pyramid below, the diet mainly focuses on the use of whole grains, fruits and vegetables, nuts and oils largely the olive oil. It totally discourages junk food, fast foods, fatty meats and sweets, refined products in this diet regime. In addition the wide array of herbs and spices used in cooking also offer profound healthiness besides delightful flavors.

5.     THE ASIAN DIET

The Asian diet’s geographical base is very broad and includes countries like Bangladesh, Cambodia, India, Indonesia, Japan, Malaysia, Mongolia, Myanmar, Nepal, North and South Korea, China, Singapore, Philippines etc. the Asian diet can vary largely but its basic feature remains more or less the same.

The focus shifted to the Asian diet when it was observed that the chronic disease like diabetes, hypertension, cholesterol, heart disorders and many more which affected the western world didn't seem to trouble the Asians much. With this realization, the dietary patterns of the Asian were evaluated and the benefits of the traditional Asian diets came to surface. I intentionally used the word ‘traditional’ because with globalization, the eating practice of the western world has made quite an impact on the Asian countries as well. This can be easily perceived with the increase in the chains of fast food joints, cafe's and parlors.

The Asian diet is mainly based on foods of plant origin like the whole grains, fruits vegetables, herbs and spices unlike the western diet which is largely based on animal fats and proteins. Similar to Mediterranean diet the Asian diet is also makes use of varied spices and herbs that offer wholesome effects. The added advantage is the consumption of green and black teas instead of sugary sodas and soft drinks.  The food pyramid below will assist you properly understanding its dynamics.

Conclusion – All the above diets, despite of their variations teach the same things that we all need to understand and implement. I will sum up them for ease of understanding.

·         A big NO for refined flours and foods like breads, baked goods and related products.

·         A big YES for foods and products made from whole grains like wheat, oats, ragi, millets etc.

·         A big NO for processed foods and ready to eat products for they contain added salt, sugar and preservatives and additives.

·         A big YES for fresh fruits and vegetables of different types and different colors, as they say more the merrier.

·         A big NO for juices, sodas, soft drinks and alcoholic beverages which offer nothing but empty calories and loads of surplus sugar.

·         A big YES for fish, poultry and eggs and dairy products but not daily probably once or twice a week.

·         A big NO for red meat, pork and ham.

·         A big YES for vegetables oils high in MUFA and containing a good mixture of omega 3 and omega 6, like olive oil, canola oil, rice bran oil. (Refer post NOT THAT FAT!).

·         A big NO for sweets, ice creams, desserts, saturated fats like butter, margarine and hydrogenated fats.

·         A big YES for nuts, soy, legumes, beans, seeds, and herbs.

·         A big YES for exercise and sports daily.

·         A big YES on water, teas and coffee.

As a last aide I have summarized a healthy eating chart (which I have named it as SMB-healthy healthy chart) to help you follow a well balanced and well portioned diet for a healthy disease free life. For any queries and help, I am here to help.

TO HEALTHY LIVING!!