Esteemed medical journal The Lancet values published studies from the Institute for Health Metrics, and Evaluation. In 2017, the institute completed its Global Burden of Disease report which detailed the impact of food habits affecting health and mortality in humans. This got my attention.
“A small number of dietary risks had a large impact on health outcomes, with the greatest proportion of disease burden attributed to a few modifiable risk factors: low intake of vegetables, low intake of whole grains, low intake of fruits, low intake of nuts and seeds, and high intake of sodium [from table salt],” according to the institute’s study.
The study’s conclusion found millions of deaths from certain diseases could be prevented by selecting a plant based diet. Moreover, the diets we currently choose to eat are responsible for more deaths, world wide, than any other risk factors, including smoking tobacco products.
If our goal is to live a long life, and one free of [possibly] preventable frailty and suffering, the steps to take seem simple and obvious. If we follow the image of the My Plate metaphor taught in schools, half of our plates should be filled with colorful vegetables; 1/4 of the plate should contain a lean source of protein [skinless poultry, fish, beans, tofu, seitan, egg whites]; and 1/4 of the plate should contain a starch [white or sweet potato with skins, corn, whole grain bread, brown rice, etc.]; with fruits, nuts, and seeds served as snacks or desserts.
Making small changes to our diets can lead to healthier, happier, and longer lives, as we come closer to adopting the eating habits of the centenarians living in the world’s six Blue Zones. Here’s to our health!
Dateline: Town of Colonie, Albany County, New York’s Capital Region