What is the best way of eating for humans?

 An article published recently on JACC shows that Pesco Mediterranean diet + limited time eating may be the best way to eat so far. Half of the cardiovascular diseases are eaten, and the Pesco Mediterranean diet should become the gold standard for protecting cardiovascular health. The author of this article, Markham Heid, originally titled "Science Might Have Identified the Optimal Human Diet", I hope to inspire you.

Americans are notoriously unhealthy diet name of so-called Western diet through is often a preference to eat meat, hate fat, not enough to eat processed foods diet, which has been dominated for nearly half a century menu, but has now become obese Synonymous with metabolic disorders. This way of eating is extremely destructive to the human body.

If there is any benefit to this diet, it is this poor diet that helps clarify the central role of nutrition in human health. The unhealthy eating habits that are popular in the West are closely related to the increased risk of diseases such as intestines, organs, joints, brain and mental illness, from type 2 diabetes and cancer to rheumatoid arthritis and depression.

James O'Keefe, cardiologist and medical director of the Duboc Cardio Health and Wellness Center at Saint Luke's Mid America Heart Institute at Saint Luke's Mid America Heart Institute, said "We have realized that diet is arguably the most important predictor of long-term health and happiness. In the United States, most of the major health problems we encounter are related to the way we eat."

If the wrong way of eating causes so many diseases, then the right way of eating can provide people with a way to prevent most diseases. But what is the correct way? This question has been at the core of countless studies decades ago. Some experts say that by looking for the latest and greatest research results, we may be approaching the best way to eat.

Is there an "ideal" way of eating?

In September of this year, James O'Keefe and his colleagues published a paper in the Journal of the American College of Cardiology, trying to figure out the impact on human cardiovascular health What a beneficial "ideal" diet looks like. Based on the most comprehensive research to date, his paper proposes that the combination of the Pesco-Mediterranean diet and intermittent fasting may be the healthiest diet so far.

The traditional Mediterranean diet has been recognized by the 2015-2020 Dietary Guidelines for American Residents and the 2019 ACC (American College of Cardiology)/AHA (American Heart Association) Cardiovascular Disease Primary Prevention Guidelines . According to Dr. O'Keeffe, the Pesco-Mediterranean diet is an evolution of this concept and adds the nuance that fish/seafood is the preferred animal protein. O'Keeffe and his co-authors emphasized the relationship between the Mediterranean diet and reducing the risk of death, coronary heart disease, metabolic syndrome, diabetes, cognitive decline, depression, cancer, and neurodegenerative diseases including Alzheimer's. Consistency link.

Plant foods such as vegetables, fruits, legumes, nuts, seeds, and whole grains form the basis of the Pesco-Mediterranean diet. Fatty fish and other types of seafood, as well as extra virgin olive oil, make the diet plan effective. The main ingredients are more abundant. Moderate amounts of dairy products, poultry and eggs are okay, while red meat should be eaten sparingly or avoided. A little or moderate amount of alcohol is fine, but red wine is best. Water, coffee and tea are still the best.

This diet does not have too many regulations for calorie intake, but it advocates an intermittent fasting method called "time-limited diet", that is, to consume a day's calories within 8-12 hours. Multiple studies have shown that this practice is related to lower food intake and beneficial metabolic adaptation. James O'Keefe (James O'Keefe) said: "A time-restricted diet is a good way to reduce total calorie intake, while also returning inflammation and hormones to a healthy range."

He added: "If you follow good eating habits, almost everyone's health and well-being will be improved. A lot of scientific evidence supports this diet."

The trap of carefully restricting your diet

For those who follow a low-fat diet, a ketogenic diet, or any other diet that strictly defines what a person can or cannot eat, the methods emphasized in the James O’Keefe paper may seem insignificant Useless, or too uncertain for macronutrients. But he and other nutrition researchers say that reduced restriction is a feature of most healthy diets, not a defect.

Dr. Josiemer Mattei, associate professor of nutrition at the Harvard TH Chan School of Public Health, said: “Highly restricted diets are generally not recommended unless you really have special health needs.” For example, People with metabolic or intestinal disorders may need to avoid certain foods. But for most people, the risks associated with a diet that does not consume macronutrients at all outweigh the rewards. Dr. Josiemer Mattei said that in the long run, restricting diet is often unsustainable, and in some cases can lead to eating disorders.

Another problem with highly exclusive diets is that diets that work for one person may not work for another. Purdue University (Purdue University) nutrition science professor, master of public health, PhD Regan Bailey (Regan Bailey) said: "Different people may have different reactions to the same diet, which is caused by many individual factors. These factors include genetic differences between people, age, basic nutritional status, inflammation levels and microbiome composition, etc."

Lastly, and perhaps most importantly, experts say that restricting diet, even those that are beneficial in the short-term, may cause trouble in the future. For example, a certain diet may allow you to lose weight in a short period of time, but it may also cause you to develop a certain disease or physical disorder 20 or 30 years later. It is precisely because of these unexpected or unforeseen consequences that most nutrition experts today recommend some more relaxed and inclusive diets.

Marty said: “That’s what I told my friends and relatives to choose natural foods, mainly plant foods and fish. Choose whole grains instead of refined ones, and avoid processed foods, especially high-salt snacks, processed meats. Foods and sugary drinks. With this, your diet will look a lot like the peso-mediterranean diet recommended by O'Keeffe’s new paper.

Maybe you can’t get rid of red meat completely, maybe you stick to a vegetarian diet for moral or environmental reasons. James O’Keefe also agrees that removing processed meats, refined grains, and sugary foods is the most important thing for a healthy diet. One of the elements. He said: "The biggest problem in the American diet is all the sugar, white flour and processed or fried foods they eat. These things are very unhealthy and very addictive."

If you can avoid eating these foods as much as possible, or at least consciously eat less, then it will be of great help to your health, without having to pursue some more demanding and updated diets.

O'Keeffe said: "If you want to invest so much time, energy and willpower on healthy eating, you have to make sure that it is a good choice in the long run." Based on the best nutrition research to date, Fu Pesco's Mediterranean diet with plant foods, fish and extra virgin olive oil + limited-time eating seems to be the best way to eat.