In recent years, it has become popularly known that eating meat is a bad idea for human health. However, what is some examples of other unhealthy diets? While many studies show that meat consumption can increase mortality rates and cause chronic illnesses in humans, which foods have been proven to be the most harmful? One study published in 2017 investigated various plant-based diets and discovered that people with vegetarian/vegetarian lifestyles showed the lowest risks of cardiovascular and metabolic diseases.
Despite these findings, there are still multiple diets out there, such as veganism, that isn't recommended due to their potential negative consequences on health. We asked an expert dietitian at Mount Sinai Hospital what is considered healthy for food. Here's everything you need to know about the world’s most unhealthy foods.
What does the United Nations recommend?
The U.N. Healthy Living Programmer (HLP) recommends that:
1. Plant-based, whole, nutritious meals 3–5 times a week
2. Low-fat dairy products
3. Fish
4. Pork
5. Avocados
6. Dairy alternatives from grass-fed or pasture-raised animals
These recommendations were adopted by all major religions in 2001, but people still continue consuming animal products because they believe their protein is necessary for physical survival. According to HLP, "There is no evidence that the use of any specific macronutrient or dietary pattern is associated with increased risk of dying early." Therefore, it is safe to conclude that the consumption of animal products is completely unhealthy.
How do animals become ill?
According to Dr. Sajjad Malik from the New York University School of Medicine, we don't exactly know how these different dietary patterns affect our bodies. The best way to understand this issue is through research. To find out more insight into why people consume animal products, several types of experiments were performed that tried to replicate different types of diets — ranging from low-fat, high-protein vegan diets to even vegan ones without any animal products — and the results had nothing in common. For example, one group was fed only vegetables while another was given only fruits, both groups followed similar diets for three months before being tested. Afterward, each of them showed severe symptoms of cancer.
"The fact that so many researchers agree that the human body can adapt quite well to meat is actually something we should be very concerned about," said Dr. Malik. "Since it is not clear why there is a tendency of some of us to consume plants instead of a high protein diet when it comes to cancer, this could be the topic for future research."
What are some examples of extreme diets?
Although the WHO’s current guidelines are just general advice, several diet plans go against this recommendation. An example of such a plan is Keto Diet. It encourages low carbohydrate intake and eliminates all animal products, including eggs, milk, and cheese. Instead of fats and proteins, Keto Diet focuses on carbohydrates. A few days after beginning this diet, patients developed kidney failure and heart problems. Later this diet was banned due to its danger to one’s health, but people still consider this type of diet to be acceptable.
Another extreme diet is Veganism. Many people who try it claim that it is much healthier than traditional omnivores (i.e., those who eat fish). Nevertheless, they are often put off the diet as they see it as too restrictive, so it might discourage people from trying it out. They also point out that this diet restricts certain substances such as gluten, nuts, and wheat. Although this doesn’t mean everyone who follows this lifestyle will develop diabetes or cancer, according to experts, it is clear that following this particular plan can lead to obesity and other complications. On the contrary, individuals might also enjoy eating their favorite dishes with their family and friends. People who follow this plan may sometimes forget to eat dairy or processed meat, so it’s hard to say whether the benefits outweigh possible concerns.
What are some reasons for consuming animal products?
Dr. Irfan says that animal products have various functions, such as providing energy, promoting growth and reproduction, and acting as an antioxidant. It helps control appetite, protects the brain from memory damage, regulates blood sugar levels, helps regulate sexual function, stabilizes emotions, regulates metabolism, and aids in wound healing. “The main thing we know for sure is that excessive consumption of these foods can result in numerous health concerns.” While there may not be many causes for people to start considering switching to fully vegan diets, his biggest suggestion is to make sure that a person consumes enough calcium and Vitamin D to prevent osteoporosis and help prevent vitamin deficiency.
In addition to this, studies have shown that vegetarian and vegan diets are linked to lower mortality rates, less disease prevalence, improved weight control, reduced incidence of several cancers, and a better overall quality of life, among others. In addition, experts believe that dietary modifications like keto and vegan could impact mood. Eating ketogenic foods such as keto sausages and sweet potato fries has also been found to reduce feelings of depression and improve well-being in children.
Can anyone have a balanced diet?
According to WHO, the answer is yes. The reason is simple: food is essential to our lives. This includes vitamins, minerals, fiber, and proteins.
“Dr. Irfan shujra stated, "There is no major concern over the balance of nutrients or lack thereof as long as the average American consumes less than 10 servings per day.".
For example, according to data collected by the National Center for Biotechnology Information, Americans consume less water than Canadians, so increasing water intake, especially by drinking water rather than food, would likely solve the problem of water. Similarly, Americans regularly drink alcohol, so reducing alcohol consumption has a positive effect on decreasing risk factors for nonalcoholic fatty liver disease. Also, as per reports, Americans frequently take medications, so ensuring adequate hydration during this time can help decrease the risk of developing kidney stones. In addition, many adults consume more calories than their age rather than using fewer and larger portions of snacks and drinks, which adds up to a surplus, leading to weight gain. So ultimately, what’s important is finding ways to eat less than our body needs. And the solution appears to be avoiding unnecessary calories.
One method to calculate your daily calorie needs is calculating your basal metabolic rate (BMR), which estimates the number of calories your body needs to survive regularly. Researchers advise you to check this formula for yourself to know your BMR’s requirements. If it turns out that you’re underweight (below 20Kcal/day) then you may want to reconsider going on a calorie deficit or cutting down on added salt to give your body sufficient energy. But remember: if you already eat plenty of calories, you may have issues. In rare cases, it may be possible to lose weight by burning extra fat (or muscle). Your doctor can then adjust your nutrition and exercise according to your individual situation. To get started, consult a registered dietician, who can provide valuable information regarding your lifestyle and nutritional needs.
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