Weighing In On Obesity
by Connie Guttersen, RD PhD,
author of the Sonoma Diet
We want you to weigh-in
With 65% of the American population overweight or obese, there's been lots of finger pointing about causes. We'd like your opinion. |
Study Shows Prevention Powers Of Mediterranean Diet
Recent findings of a landmark study (1) provide researchers solid information which points to the Mediterranean diet as a primary prevention against cardiovascular and cancer mortality. This large population based, prospective investigation involved 22,043 adults in Greece who completed an extensive, validated food frequency questionnaire. This information was then assessed for the relation between adherence to the Mediterranean diet and total mortality, as well as mortality due to coronary heart disease and cancer. Adjustments were also made for age, sex, body mass index and physical activity. Individuals who had a higher adherence to a Mediterranean diet (characterized by high intake of vegetables, legumes, fruits, nuts, cereals, fish, olive oil, and relatively low intakes of dairy and meat) had a 25% reduction in total mortality. In other words, the better the score, the greater the protection against coronary heart disease and cancer mortality.
This is a timely discussion since American eating habits have been blamed for the current obesity epidemic and its contribution to chronic diseases such as cardiovascular disease, type II diabetes and certain cancers. The study also provides health experts with an expanded definition of "healthy eating" -- one which can be used to develop a more detailed and global approach when communicating with the general public. The message is that the overall diet or the combination/balance of foods is more important than any one food type alone. This also holds true for other healthy cuisines, such as those from Latin America and Asia. This is because even though these diets have different flavor palates, they are similar from a nutritional perspective, with a focus on a wide variety of vegetables, beans, legumes and plant oils.
TOP
Looking To The Pyramids
The collection of pyramids, such as those developed by Oldways Preservation and Exchange Trust, include information for the Mediterranean, Asia, Latin, and vegetarian diets. The pyramids are intended to provide an overall impression of healthy choices rather than the recommended amounts of certain foods. They emphasize a diet that is largely plant-based and low in saturated and trans fat. They are excellent teaching tools to illustrate that there are many healthy cuisines throughout the world, as well as appealing flavor combinations.
The Oldways' Pyramids were one of the first progressive steps to broaden the definition of "healthy" beyond the USDA Food Guide Pyramid. The USDA Food Guide Pyramid is a big step forward from the Four Food Groups, which placed an equal emphasis on foods from animal sources and plant sources. The USDA Food Guide Pyramid, to its credit, placed a greater emphasis on the consumption of fruits, vegetables, and grains than was in Four Food Groups. However the USDA Food Guide Pyramid does not reflect the new scientific information that has become available on diet and health. To begin with, the USDA Food Guide Pyramid groups all dietary fats and oils together and adds the statement to use them sparingly. This ignores a large amount of scientific research, which indicates a difference between the types of fat and their impact on cardiovascular and cancer risk.
TOP
Healthy Eating Pyramid
by Walter Willet |
USDA Food Guide Pyramid
|
|
 |
Three major weaknesses in the USDA Food Guide Pyramid
|
Fats & Health
Monounsaturated fats actually provide a cardiovascular risk reduction when consumed in moderate amounts (2). Also, studies have shown that a low fat diet--less than 30% of total calories from fat--is not necessarily the best diet for weight loss. In fact, weight loss can be achieved with 35% to 40% of fat in the diet--if it is primarily "good" fats, such as those consumed in the Mediterranean diet. (3)
It appears that the obesity rate in America is driven more by increased caloric intakes and inactivity. Monounsaturated and polyunsaturated fats offer many nutritional benefits and should not be equally represented with saturated / hydrogenated fats. TOP
Going For The Grains.
Another weakness in the USDA Food Guide Pyramid is that the base of the pyramid suggests 6 to 11 servings of bread, cereal, rice and pasta a day. This is a general and simplistic recommendation, which does not emphasize the difference or importance between whole grain/fibrous carbohydrates and those that are more refined, starchy and non-fibrous. The harmful effects of these rapidly digested carbohydrates are especially serious for people who are overweight, have syndrome X, or have type II diabetes.
TOP
Animal & Plant Protein.
Also, in the USDA Food Guide Pyramid, there is no emphasis or differentiation placed between animal and plant protein. Protein sources from beans and nuts have health advantages over animal sources. They provide healthy unsaturated fats, phytochemicals, antioxidants and fiber. Fish also provides unique nutrients such as omega 3 fatty acids. Research has been conducted to examine the effectiveness of the USDA Pyramid for overall health and found that the USDA Pyramid did not provide a large improvement in the overall health of the individuals.
TOP
|
Does the Food Guide Pyramid Reflect Current Advances in Scientific Literature?
Health Professional Follow-up Study, 50,000 men for 4 years
Those who followed USDA Guidlines and Pyramid were only 11% less likely to develop heart disease and not less likely to develop cancer than those who did not.
Am J Clin Nutr 2000, 72;1223
Nurses Health Study, 67,000 women for 12 years
Women who followed the USDA Guidelines and Pyramid were not less likely to develop chronic disease than those who did not.
Am J Clin Nutr 2000, 72;1223
|
|
The Healthy Eating Pyramid
The new food pyramid, or the Healthy Eating Pyramid, by Walter Willet and The Harvard Medical School of Public Health is a much more expansive and current recommendation for healthy eating. (5) Although it is not based on any specific culture it has certainly taken into account the inspirations and healthy lessons we have learned from these traditional healthy role models. To summarize, the pyramid provides a list of seven of the healthiest changes you can make in your diet. TOP
Seven Healthy Changes to Make in Your Diet
- Maintain a Healthy Weight
Obesity increases the risk for many chronic diseases.
- Eat more Good fats and Less Bad Fats
Fats from olives, nuts, fish, and plants are much healthier than saturated or trans fatty acids.
- Eat Fewer Refined Grains and More Whole Grains
- Choose More Plant Proteins and Fish
- Eat Plenty of Vegetables and Fruits, Limit the Potatoes
- Alcohol in Moderation
- Take a multivitamin for insurance
|
|
Contributing Factors Of Insulin Resistance
The Healthy Eating Pyramid also addresses the major contributing factors of insulin resistance. These major factors are as follows:
- Obesity
- Inactivity
- Consumption of healthy fats (monounsaturated and polyunsaturated) in relation to unhealthy fats (saturated and hydrogenated fats.)
- Genetics
TOP
|
