Research identifies 4 patterns of eating that impact your well-being.

Monday, June 17, 2024.

People who eat a balanced diet have better mental health, cognitive function and overall well-being.

But how are we defining a balanced diet?

A healthy, balanced dietary pattern contains good amounts of fruits and vegetables, nuts, pulses, whole grains, moderate amounts of dairy, fish, and eggs, and a low intake of red meat and poultry.

A study identified 4 dietary patterns based on the food preferences of almost 200,000 UK participants.

The four dietary patterns were:

• Starch-free or low starch diet (a higher protein intake, fruits, and non-starchy vegetables).

• Vegetarian-like diet (a higher intake of fruits and vegetables and a lower preference for protein).

• High protein and low-fiber diet (a higher protein intake, but lower amounts of fruits and vegetables).

• Balanced dietary pattern (diversified diet with the right balance of the types and proportions from all food groups).

How The Study was Conducted

The research team used an online questionnaire to find out the food preferences of each participant.

I would not have found this approach sufficient, but the study subjects also underwent some physical examinations, such as brain imaging, cognitive function tests, and blood tests.

• The results suggested that a balanced diet was correlated to better brain health, improved mental well-being, and a larger volume of grey matter compared with the other diets.

• A larger volume of gray matter is associated with higher intelligence.

• The study also showed that some humans who prefer highly palatable foods that are low in nutrients can improve their health by gradually reducing their sugar and fat intake.

  Professor Jianfeng Feng, the study’s co-author, said:

“Developing a healthy balanced diet from an early age is crucial for healthy growth.

To foster the development of a healthy balanced diet, both families and schools should offer a diverse range of nutritious meals and cultivate an environment that supports their physical and mental health.”

Besides highlighting the importance of establishing a healthy diet at an early age, Dr. Feng also urged public policy to encourage affordable and accessible healthy eating options.

Professor Feng said:

“Since dietary choices can be influenced by socioeconomic status, it’s crucial to ensure that this does not hinder individuals from adopting a healthy balanced dietary profile.

Implementing affordable nutritious food policies is essential for governments to empower the general public to make informed and healthier dietary choices, thereby promoting overall public health.”

Final thoughts

I am concerned that world events will soon make the notion of global famine a nightly news item. Humanity is somewhat familiar with the subtext of food insecurity and violence.

“There are only 9 meals between mankind and anarchy.” Alfred Henry Lewis

Be well, Stay Kind, and Godspeed.

RESEARCH:

Zhang, R., Zhang, B., Shen, C., Sahakian, B. J., Li, Z., Zhang, W., Zhao, Y., Li, Y., Feng, J., & Cheng, W. (2024). Associations of dietary patterns with brain health from behavioral, neuroimaging, biochemical and genetic analyses. Nature Mental Health, 2(5), 535-552. https://doi.org/10.1038/s44220-024-00226-0