Whats the most healthful diet
The Journal of Clinical Nutrition had articles written by the world's most
influential researchers on nutrition. Their consensus is that the most
healthful diet is loaded with fruits, vegetables, whole grains and beans,
contains fish or shell fish twice a week, is very low on meat and chicken
and limits refined grains to keep the diet from contributing too many
Fruits, vegetables whole grains and beans are loaded with vitamins,
minerals, fiber and phytochemicals that help to prevent diseases. They're
also loaded with polyunsaturated fats that help to prevent heart attacks.
However, when oils are removed from vegetables, the oils turn rancid
quickly so they are hydrogenated to prolong shelf life. Hydrogenated fats
increase your chances of suffering heart attacks and cancer. So don't eat
a lot of bakery products and prepared foods that contain hydrogenated
Fish contain omega-3 oils that prevent clotting and swelling that can
lead to heart attacks, strokes and possibly some types of cancers. But
they offer maximum protection against heart attacks when taken twice a
week. Taking fish oils more often than that does not offer additional
protection. Meat, eggs and chicken are loaded with saturated fats that
form acetone units that your liver uses to make cholesterol. However
eating saturated fats increases your chances of getting a heart attack
only when you take in more calories than you need. If you reduce your
intake of calories by a third and eat mostly meat and chicken, your
cholesterol will go down.
If you have high cholesterol, high blood pressure or are overweight,
restrict calories. The best way to do this is to restrict bakery
products because they are a rich source of calories that lack enough
fiber to make you feel full, causing you to eat too much. Whole grains
suppress your appetite so you eat less.
By Gabe Mirkin, M.D., for CBS Radio News
1) MB Katan. High-oil compared with low-fat, high-carbohydrate diets
in the prevention of ischemic heart disease. American Journal of
Clinical Nutrition 66: Suppl. 4(OCT 1997):S974-S979.
2) MF Oliver. It is more important to increase the intake of unsaturated
fats than to decrease the intake of saturated fats: evidence from clinical
trials relating to ischemic heart disease. American Journal of Clinical
Nutrition 66: Suppl. 4(OCT 1997):S980-S986.
3) DP Rose. Dietary fatty acids and cancer. American Journal of Clinical
Nutrition 66: Suppl. 4(OCT 1997):S998-S1003.
4) A Ascherio, WC Willett. Health effects of trans fatty acids. American
Journal of Clinical Nutrition 66: Suppl. 4(OCT 1997):S1006-S1010.
5) S Shapiro. Do trans fatty acids increase the risk of coronary artery
disease? A critique of the epidemiologic evidence. American Journal of
Clinical Nutrition 66: Suppl. 4(OCT 1997):S1011-S1017.
6) SL Connor, WE Connor. Are fish oils beneficial in the prevention and
treatment of coronary artery disease? American Journal of Clinical
Nutrition 66: Suppl. 4(OCT 1997):S1020-S1031.
7) B Haber. The Mediterranean diet: a view from history. American
Journal of Clinical Nutrition 66: Suppl. 4(OCT 1997):S1053-S1057.
Checked 8/9/05; see report #8614.