The Battle Against Non-Communicable Diseases: A Closer Look at the Preventive Diets

Non-communicable diseases (NCDs) are a global epidemic that not only affects individuals, but also whole societies and economies.

According to the World Health Organization (WHO), NCDs are responsible for 71% of all deaths worldwide, with cardiovascular diseases, cancer, chronic respiratory diseases, and diabetes being the four main culprits.

Despite the alarming statistics, most NCDs are preventable, and a healthy diet is one of the best ways to reduce the risk.

In this article, we will explore different preventive diets for NCDs, their benefits, and their limitations, so that you can make an informed decision about how to protect your health.

The Mediterranean Diet: A Golden Standard

If there is a diet that has stood the test of time and scientific scrutiny, it's the Mediterranean diet.

Based on the traditional eating patterns of countries bordering the Mediterranean sea, such as Greece, Italy, and Spain, this diet emphasizes whole plant foods, fish, olive oil, nuts, and seeds, and limits red meat, processed foods, trans fats, and sugar.

Numerous studies have shown that the Mediterranean diet is associated with a lower risk of heart disease, cancer, Alzheimer's disease, and depression, among other health benefits.

What makes the Mediterranean diet so effective? For starters, it's rich in antioxidants, healthy fats, and fiber, all of which have anti-inflammatory and anti-cancer properties.

It also promotes a diverse gut microbiome, which is crucial for immune function and mental health.

Moreover, the Mediterranean diet is not a strict or restrictive diet, but rather a flexible and enjoyable way of eating, which makes it more sustainable in the long run.

However, the Mediterranean diet has its caveats. It can be expensive and time-consuming to prepare, especially if you don't have access to fresh, local, and seasonal ingredients.

Also, some people may find the Mediterranean diet too high in carbohydrates or low in protein, depending on their individual needs and preferences.

Finally, the Mediterranean diet is not a magic bullet, and it won't undo the damage of a sedentary lifestyle, smoking, or excessive alcohol consumption.

The Plant-Based Diet: A Rising Star

Another diet that has gained popularity in recent years, especially among younger generations, is the plant-based diet.

As the name suggests, this diet focuses on plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, and excludes or limits animal products, such as meat, dairy, eggs, and butter.

Some variations of the plant-based diet also allow for small amounts of fish or poultry, or for occasional indulgences in animal-based treats.

The reasons for adopting a plant-based diet are manifold. Some people choose it for ethical or environmental reasons, as animal agriculture is a major contributor to greenhouse gas emissions, deforestation, and animal cruelty.

Others choose it for health reasons, as plant foods are generally lower in saturated fats, cholesterol, and sodium, and higher in fiber, vitamins, and minerals than animal products.

Indeed, several studies have linked plant-based diets with a lower risk of heart disease, type 2 diabetes, high blood pressure, and certain cancers.

However, the plant-based diet is not without challenges.

For one, it can be difficult to get enough protein, iron, zinc, and vitamin B12 from plant sources alone, especially for athletes, pregnant or breastfeeding women, or older adults.

Some plant foods, such as soy, gluten, or legumes, can also trigger allergies or intolerances in some people.

Moreover, a plant-based diet is not necessarily a healthy diet, as it can still include processed foods, sugary drinks, or fried snacks that are high in calories and low in nutrients.

The DASH Diet: A Blood Pressure Solution

If you have high blood pressure, or hypertension, the DASH (Dietary Approaches to Stop Hypertension) diet may be the one for you.

Created by the National Heart, Lung, and Blood Institute, this diet is designed to lower blood pressure and promote heart health, without relying on medication

The DASH diet emphasizes fruits, vegetables, whole grains, low-fat dairy, lean proteins, and nuts, while limiting sodium, saturated fats, sweets, and red meat.

Why is the DASH diet effective for hypertension? One reason is that it reduces the amount of sodium, which is a mineral that can increase blood pressure by retaining water in the body.

Another reason is that it promotes nutrients that are known to relax blood vessels and lower inflammation, such as potassium, magnesium, calcium, and fiber.

Multiple studies have shown that the DASH diet can significantly reduce blood pressure in both men and women, as well as improve lipid profiles, insulin sensitivity, and overall cardiovascular risk.

However, the DASH diet may not be suitable for everyone, especially those who have kidney problems, allergies to dairy, or aversions to certain foods in the diet.

The DASH diet may also require some adjustments in lifestyle, such as reducing alcohol intake, quitting smoking, or increasing physical activity, in order to achieve the best results.

Additionally, the DASH diet may not be sustainable in the long term, as it can be challenging to stick to a low-sodium, low-fat, and low-sugar diet in a food environment that often favors the opposite.

The Flexitarian Diet: A Best-of-Both-Worlds Approach

If you can't decide between the Mediterranean diet and the plant-based diet, or if you want to have your steak and eat your veggies too, the flexitarian diet may be your answer.

As the name suggests, the flexitarian diet is a flexible and customizable diet that combines elements of the Mediterranean diet and the plant-based diet, while allowing for occasional meat consumption.

The flexitarian diet is not a strict vegetarian or vegan diet, but rather a semi-vegetarian or mostly-vegetarian diet that emphasizes whole, minimally processed plant foods, with some lean or sustainable animal proteins as supplements.

The benefits of the flexitarian diet are many. It allows for the advantages of both the Mediterranean diet and the plant-based diet, such as a high intake of phytonutrients, fiber, and healthy fats, while also allowing for variety, satisfaction, and social flexibility.

Moreover, the flexitarian diet can be adapted to different tastes, health conditions, and cultural backgrounds, as it doesn't require strict adherence to any specific food rules or labels.

However, the flexitarian diet may not work for everyone, especially if you have ethical, health, or religious reasons for avoiding meat entirely. The flexitarian diet may also require some planning and creativity, as combining plant and animal foods in a balanced and nutritious way can be challenging, especially if you are not used to cooking or preparing your own meals.

Finally, the flexitarian diet is not a license to indulge in unhealthy animal products, such as processed meats, fried chicken, or bacon, which are high in calories, sodium, and carcinogens.

Conclusion: Finding Your Own Preventive Diet

In the end, the choice of a preventive diet for NCDs is a personal one, and should be based on your individual needs, preferences, and goals.

No one diet is perfect or universally applicable, and all diets have their pros and cons. The most important thing is to follow a diet that is as close to nature as possible, emphasizes whole, minimally processed foods, and limits or avoids refined or ultra-processed foods.

You should also aim for balance, variety, and moderation, and listen to your body's signals of hunger, fullness, and satisfaction.

Remember that food is not just fuel, but also medicine, pleasure, and social bonding.

Eating well should be a joy, not a chore, and should enhance your life, not diminish it.

By choosing a preventive diet that suits your taste and lifestyle, and by combining it with other healthy habits, such as regular exercise, stress management, and good sleep hygiene, you can reduce your risk of NCDs, maximize your well-being, and enjoy the journey of life.

Fiber: Types, Benefits, and Food Sources

 

Fiber is a type of carbohydrate that cannot be broken down by enzymes in our digestive system.

Therefore, it passes through the stomach, small intestine, and colon largely undigested, providing bulk and promoting normal bowel function.

Contrary to popular belief, fiber is not just one type of nutrient. In fact, there are numerous types of fiber that differ in chemical structure and physiologic effects.

In this article, we will explore the types of fiber, their benefits for health, and the best food sources to include in our diet.

Types of Fiber

Fiber can be classified into two main categories: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance in the digestive tract, while insoluble fiber does not dissolve in water and adds bulk to the stool. Within these categories, there are several subtypes of fiber that have unique properties and functions.

Soluble Fiber

1. Pectin

Pectin is a type of soluble fiber found in apples, pears, citrus fruits, and berries. It forms a gel in the intestines, slowing down the transit of food and reducing the absorption of cholesterol and glucose. Pectin is also used in the food industry as a thickening agent in jams and jellies.

2. Beta-glucan

Beta-glucan is a type of soluble fiber found in oats, barley, and mushrooms. It has been shown to lower blood cholesterol levels by binding to bile acids in the intestine and facilitating their excretion. Beta-glucan may also enhance immunity by activating immune cells.

3. Gums

Gums are a group of soluble fibers that are commonly used as thickeners and stabilizers in foods. They include guar gum, carrageenan, and xanthan gum. Gums can slow down gastric emptying and reduce the rise of blood glucose after a meal.

4. Inulin

Inulin is a type of soluble fiber found in chicory root, Jerusalem artichoke, and asparagus. It is a prebiotic that feeds the beneficial bacteria in the gut and promotes gut health. Inulin may also increase satiety and help with weight management.

Insoluble Fiber

1. Cellulose

Cellulose is a type of insoluble fiber found in whole grains, fruits, and vegetables. It provides bulk and helps move food through the digestive system. Cellulose may also reduce the risk of colon cancer by diluting and flushing out carcinogens.

2. Hemicellulose

Hemicellulose is a type of insoluble fiber found in whole grains, nuts, and seeds. It has similar properties to cellulose and provides bulk to the stool. Hemicellulose may also have prebiotic effects by promoting the growth of beneficial bacteria in the gut.

3. Lignin

Lignin is a type of insoluble fiber found in the woody parts of plants, such as the bran of grains and the skins of fruits. It cannot be digested by humans and adds roughage to the diet. Lignin may also have antioxidant and anti-inflammatory properties.

Benefits of Fiber

1. Promotes bowel regularity

One of the most well-known benefits of fiber is its ability to prevent constipation and promote regular bowel movements. Insoluble fiber adds bulk to the stool, making it easier to pass through the colon. Soluble fiber absorbs water and forms a gel-like substance, which softens the stool and facilitates its movement. Together, these types of fiber help maintain a healthy digestive system.

2. Lowers risk of heart disease

Fiber has been shown to lower the risk of heart disease by reducing blood cholesterol levels. Soluble fiber binds to bile acids in the intestines, which are made of cholesterol, and carries them out of the body. This reduces the amount of cholesterol circulating in the blood, which can lower the risk of developing atherosclerosis and heart disease.

3. Improves blood sugar control

Fiber can also improve blood sugar control by slowing down the absorption of glucose from food. Soluble fiber forms a gel in the intestine, which reduces the rate of nutrient absorption and prevents spikes in blood sugar. This can be particularly beneficial for people with diabetes or insulin resistance.

4. Promotes satiety and weight management

Fiber can help promote satiety and reduce appetite, which can aid weight management. Soluble fiber forms a gel in the stomach, which slows down the emptying of food and prolongs the feeling of fullness. Insoluble fiber adds bulk to the stomach, making it easier to feel full and reducing the likelihood of overeating.

5. Reduces risk of colon cancer

Fiber has been shown to reduce the risk of colon cancer by diluting and flushing out carcinogens in the colon. Insoluble fiber adds bulk to the stool, which promotes regular bowel movements and reduces the amount of time that harmful substances are in contact with the colon wall. Soluble fiber may also bind to cancer-causing compounds and carry them out of the body.

Food Sources of Fiber

The best way to increase your fiber intake is to eat a variety of high-fiber foods. Here are some of the best food sources of fiber:

1. Whole grains

Whole grains, such as oats, barley, quinoa, and brown rice, are a great source of fiber. They contain both soluble and insoluble fiber, as well as other nutrients such as vitamins, minerals, and antioxidants.

2. Fruits

Fruits, especially berries, apples, pears, and oranges, are high in fiber and other important nutrients. They are also low in calories and can help satisfy a sweet tooth. Dried fruits, such as apricots, raisins, and prunes, are also high in fiber but should be consumed in moderation due to their high sugar content.

3. Vegetables

Vegetables, especially leafy greens, broccoli, Brussels sprouts, and cauliflower, are rich in fiber and other essential nutrients. They can be consumed raw, steamed, sautéed, or roasted, and are a great addition to any meal.

4. Legumes

Legumes, such as beans, lentils, and chickpeas, are a good source of both soluble and insoluble fiber. They are also rich in protein, iron, and other vital nutrients. Legumes can be used as a meat substitute in dishes such as chili, soup, and stew.

5. Nuts and seeds

Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are high in fiber and healthy fats. They also contain other beneficial nutrients such as vitamins, minerals, and antioxidants. Nuts and seeds can be eaten as a snack or added to smoothies, oatmeal, and salads.

Fiber is an essential nutrient that provides numerous health benefits. There are several types of fiber that differ in chemical structure and physiologic effects, including soluble and insoluble fiber, as well as subtypes such as pectin, beta-glucan, and lignin. Eating a variety of high-fiber foods, such as whole grains, fruits, vegetables, legumes, nuts, and seeds, can help promote bowel regularity, lower the risk of heart disease and colon cancer, improve blood sugar control, and aid weight management. By incorporating more fiber-rich foods into your diet, you can improve your overall health and well-being.

Veganism: Why Going Plant-Based is Good for You and the Planet

 

The world is changing, and so is our relationship with food.

Veganism, the practice of avoiding animal products and byproducts in one’s diet and lifestyle, is steadily gaining popularity.

As more and more individuals become aware of the benefits of a vegan lifestyle, they are choosing to make the switch from animal-based products to plant-based alternatives.

In this article, we will explore the advantages of a vegan diet, including its benefits for the environment, animal welfare, and human health. 

 Environmental Benefits of Veganism

One of the primary reasons why individuals are choosing to follow a vegan diet is its positive impact on climate change. Veganism has been identified as one of the most effective ways to reduce one's carbon footprint. The production of animal products requires an enormous amount of resources, including water, land, and energy. According to research, animal agriculture is responsible for 14.5% of global greenhouse gas emissions. By adopting a vegan diet, an individual can reduce their carbon footprint by as much as 73%. In addition, a plant-based diet requires significantly less land and water than an animal-based diet. This means that a vegan diet can help conserve precious environmental resources.

Benefits for Animal Welfare

One of the main reasons people choose to follow a vegan diet is their compassion for animals. A vegan lifestyle means abstaining from using animal products, such as meat, dairy, eggs, honey, and leather. By avoiding these products, vegans stand against the exploitation of animals, and promote a more humane world. Animal agriculture is known for unethical practices regarding the handling and raising of animals. Animals are often confined in small spaces, fed an unnatural diet, and treated with harsh chemicals and hormones. By choosing to follow a plant-based diet, individuals can avoid contributing to the mistreatment of animals.

 Health Benefits of Veganism

Veganism is not only beneficial for the environment and animals but also for human health. Numerous studies have shown that a plant-based diet can reduce the risk of chronic diseases, including heart disease, Type 2 diabetes, and obesity. A vegan diet is rich in fiber, vitamins, and minerals, and low in saturated fat and cholesterol, which can help lower blood pressure and improve blood sugar levels. Furthermore, plant-based diets have been shown to improve gut health, which is essential for a robust immune system.

Veganism and World Hunger

Another crucial benefit of veganism is its potential to alleviate world hunger. It is estimated that one-quarter of the world’s population is malnourished. At the same time, the meat industry produces an amount of food that could feed billions of people if used to grow crops. By choosing to follow a vegan diet, individuals take a small but significant step towards reducing world hunger. The land used for animal farming could be more efficiently used to grow crops, and this could help reduce the number of people who suffer from malnutrition.

How to Switch to a Vegan Diet

Transitioning to a vegan diet may seem daunting at first, but with the right guidance, it can be a seamless process. One can start by gradually reducing meat and animal products from their diet and replacing them with plant-based alternatives. Vegan meat substitutes such as tofu, seitan, and tempeh are readily available in supermarkets and can provide a similar taste and texture to meat-based products. Vegetables, fruits, legumes, and whole grains are excellent sources of nutrients and should form the bulk of a vegan diet. Additionally, one should ensure they get enough protein and vitamins such as B12, which are typically found in animal products, but can be obtained through supplements. It's important to ensure that a vegan diet is well-rounded and provides all the essential nutrients required for good health.

Veganism is becoming increasingly popular, and for good reason. A vegan diet is not only beneficial for personal health but also for the planet and animals. From reducing greenhouse gas emissions to improving animal welfare and combating world hunger, the potential benefits of a vegan lifestyle are many-fold. Switching to a plant-based diet may seem challenging, but with the right approach and guidance, it can be a fulfilling and rewarding experience. By adopting a vegan lifestyle, you can make a meaningful difference for the environment, animals, and yourself.

Carbohydrates: Essentiality to the Body and Weight Reduction

 

Carbohydrates, or simply carbs became a controversial macronutrient as various diet trends (or fad diets) gain popularity on the internet.

But how much do we know about it?

Carbs can be found in wide range of food in the form of legumes, grains, root crops like potatoes and taro, and in the form of starchy vegetables like corn.

But here in the Philippines, the most sought after form of carbohydrates is found in the form of, non other than... Rice.

Carbohydrates functions as an energy provider which help fuel our brain, heart, muscles, central nervous system, and our kidneys.

In fact, 45 - 65 percent of daily energy requirement of a normal adult should come from carbohydrates.

And also, a gram of carbohydrates contains 4 kilocalories (kcal) of energy.

A diet which lacks in carbohydrates can lead to certain conditions like fatigue, headache, halitosis, dizziness, constipation, weakness, and being out of focus.

It is also possible for you to become micronutrient deficient if you omit carbohydrates from your diet for it contains certain vitamins and minerals.

Dietary Fiber

Carbohydrates contains fiber which gives us the feeling of being full. It also aids digestion and feed good bacteria in our gastrointestinal (GI) tract.

Moreover, fiber is also the one which helps in our bowel movement. In other words, fiber is the one who helps us keep going during hard times.

Soluble and Insoluble are the types of fiber which is beneficial and essential to our diet.

Soluble fiber is broken down into gel upon dissolving in water. It helps on maintaining a healthy weight for it gives you the feeling of being full without getting any extra calories.

On the other hand, Insoluble fiber are those fiber which attracts water and bulks stool for it to pass easily. 

Some of fiber-rich containing foods are namely: apple, banana, oranges, oats, and green leafy vegetables.

Excessive Carbohydrate Intake

Consuming beyond your carbohydrate requirement can lead to certain non-communicable medical conditions. Some of it includes Non Insulin Dependent Diabetes Mellitus (NIDDM), Obesity, Cardiovascular Disease (CVD), and even dental carries. Make sure to watch and be sensitive to your carbohydrate consumption especially when you have familial history of such diseases.

Weight Management

Carbohydrates is always blamed in terms of weight gain. But, haven’t you heard that any food can cause weight gain?

Whether it is carbohydrates, protein, or fat, as long as you consume more than your body needs, you are more likely to gain weight.

We should have our eyes in reducing portion whenever we feel like consuming beyond our requirements. We should not forget that healthy diet is nothing without proper exercise or physical activity.

Burning extra calories in the form of exercise is proven beneficial and should be paid attention if we consider to go for weight reduction.

Substitutes

Consuming carbohydrates with low glycemic index, or food with glycemic load of 55 and below is found beneficial and preventive from the above mentioned non-communicable diseases.

You might want to consider including fruits, leafy green vegetables, minimally processed grains, pasta, whole grain bread instead of white bread, and brown rice instead of white rice as substitutes to your previous meal plan.

Bottom-line

No food is considered bad to our diet. What makes it bad is the portion that we consume.

We should not engage to a diet that excludes carbohydrates in it. We must learn that carbohydrates is an essential part of our diet and is our major source of energy.

All food shall cause no harm to our body when taken in moderation.

And lastly, seeking help from a registered professional would be advisable in terms of weight reduction.