How can food help prevent diseases?
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Food plays a fundamental role in health, in general, but can having a healthy diet prevent diseases?
According to the latest Globen Burden Disease report, from 2021, high blood pressure, tobacco consumption, and high blood glucose were the three main risk factors for early death and poor health worldwide. For children under 5 years of age, low birth weight, short gestation and low birth weight were the main risk factors. Among older people, these factors were high blood pressure, high blood glucose and tobacco consumption. The report also shows that since 2000, the burden of diseases associated with a high body mass index (BMI) has increased by 16% and high blood glucose has increased by 8%, as exposure to these risk factors has grown. (1)
A 2020 systematic review concluded that a high-quality diet is associated with a significant reduction in the risk of overall mortality, as well as in the incidence and mortality from cardiovascular disease, cancer, type 2 diabetes, and neurodegenerative diseases. These results validate current recommendations that promote healthy eating patterns as a global preventive strategy. In this way, let's understand a little about the influence that food has on some of the diseases that most concern public health: (2)
Hypertension
Hypertension is one of the main risk factors for cardiovascular disease and mortality, which can be prevented. Scientific evidence shows that reducing sodium intake promotes relevant reductions in blood pressure. Combined with the DASH (Dietary Approaches to Stop Hypertension) diet, rich in fruits, vegetables, low-fat dairy products, whole grains and low in saturated fats, the reduction of sodium generates decreases in systolic pressure in hypertensive people. In addition, increasing potassium intake (present in bananas, legumes, nuts) seems to complement the beneficial effects by promoting vasodilation and electrolyte balance, thus contributing to the reduction of blood pressure. (3)
Diabetes and High Blood Glucose
In the context of type 2 diabetes, there is high evidence that lifestyle changes, such as sustained weight loss through a diet rich in fibre, whole grains, fruits, vegetables and low in saturated fats, contribute significantly to its prevention and control. According to a 2019 systematic review, the benefits of these changes remain even years after the end of active interventions, reinforcing the role of diet as an enduring public health strategy. (4)
In addition, dietary patterns with low glycaemic index and glycaemic load show significant improvements in glycaemic control and cardiometabolic risk factors in people with type 1 and 2 diabetes. These effects are observed even when associated with drug treatment, indicating that diet acts as an essential adjunct in the management of the disease. (5)
Body Mass Index (BMI)
BMI is a widely used tool to assess whether body weight is adequate in relation to height and is considered an important indicator of risk for several chronic diseases. High BMI is strongly associated with an increased risk of cardiovascular disease, type 2 diabetes, some cancers, sleep apnoea, osteoarthritis and metabolic diseases, as well as being linked to a higher risk of early mortality. However, BMI has limitations, as it is only based on weight and does not consider whether it is mostly made up of fat mass or muscle mass, that is, people with greater weight due to muscle will also have a higher BMI. (2,5)
Scientific studies highlight that healthy eating patterns (such as the Mediterranean Diet, DASH, and low glycaemic index diets) are associated with reducing body weight and maintaining a healthy BMI in the long term, even without severe calorie restriction. Diet quality is inversely associated with the prevalence of obesity and all related health outcomes. (2,5)
Osteoporosis and Sarcopenia
With aging, the risk of the appearance of some health conditions such as osteoporosis and sarcopenia, characterized by the loss of bone density and muscle mass, increases. A balanced diet, with adequate intake of protein, vitamin D and essential micronutrients, combined with resistance exercise, seem to be directly associated with the prevention of these conditions. These strategies can not only help prevent fractures and falls but also preserve autonomy and quality of life in old age. (6)
Neurodegenerative Diseases
Food has a protective role against cognitive decline and neurodegenerative diseases, such as Alzheimer's and Parkinson's. Dietary patterns such as the Mediterranean Diet, rich in polyphenols and low in fast-absorbing sugars, are associated with improved brain insulin sensitivity and reduced neurological inflammation (critical factors in the progression of these diseases). (7)
An adequate nutritional status and the maintenance of a healthy BMI are linked to lower incidence of dementia and lower mortality in patients with neurodegenerative diseases. Malnutrition and low protein intake, on the other hand, are aggravating factors that accelerate cognitive and functional decline. (7)
Mental Illnesses
The link between what we eat, and our mental health has been increasingly studied. Current evidence suggests that diets of high nutritional quality, such as the Mediterranean Diet or anti-inflammatory patterns, are associated with a lower risk of depressive symptoms. Although more studies are still needed, the current data reinforces the role of nutrition as an integral part of promoting mental health. (8)
Conclusion
Food is one of the modifiable factors with the most impact on disease prevention, prolonging life and improving its quality. Healthy diets are key to reducing the risk of chronic diseases such as diabetes, neurodegenerative diseases, osteoporosis, sarcopenia, depression, and even certain types of cancer. Even oral health benefits from a good diet, as inadequate nutritional status can negatively affect oral health, and poor oral health can negatively influence dietary intake, which can lead to malnutrition. (9)
But what is healthy eating? According to the World Health Organization, healthy food is one that contains fruits, vegetables, legumes, nuts and whole grains daily; less than 10% of total energy intake from added sugars; less than 30% of total energy intake comes from fats and less than 5 g of salt. (10)
The exact composition of a diverse, balanced and healthy diet varies depending on individual characteristics (such as age, gender, lifestyle and level of physical activity), cultural context, locally available foods and eating habits, however, the basic principles that define what healthy eating is remain the same. (10)
At Oh! My Snacks we believe that preventing diseases does not have to be synonymous with sacrifice. With practical, delicious options designed to be nutritionally balanced, our snacks can be part of a healthy lifestyle.
Here is a list of snacks that can be part of your daily life:
- Cake with carrot and almond
- No sugar pie with blueberry
- Raw bar crunchy almond and chocolate
- Cocoa coated protein balls with raspberry cream
- Fruit bar pineapple nuts
Bibliography:
1.Institute for Health Metrics and Evaluation. (2024, May). GBD 2021 Booklet. University of Washington. Retrieved from https://www.healthdata.org/sites/default/files/2024-05/GBD_2021_Booklet_FINAL_2024.05.16.pdf
2.Morze, J., Danielewicz, A., Hoffmann, G., & Schwingshackl, L. (2020). Diet Quality as Assessed by the Healthy Eating Index, Alternate Healthy Eating Index, Dietary Approaches to Stop Hypertension Score, and Health Outcomes: A Second Update of a Systematic Review and Meta-Analysis of Cohort Studies. Journal of the Academy of Nutrition and Dietetics, 120(12), 1998–2031.e15. https://doi.org/10.1016/j.jand.2020.08.076
3.van Soest, A. P., Beers, S., van de Rest, O., & de Groot, L. C. (2024). The Mediterranean-Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) Diet for the Aging Brain: A Systematic Review. Advances in nutrition (Bethesda, Md.), 15(3), 100184. https://doi.org/10.1016/j.advnut.2024.100184
4.Uusitupa, M., Khan, T. A., Viguiliouk, E., Kahleova, H., Rivellese, A. A., Hermansen, K., Pfeiffer, A., Thanopoulou, A., Salas-Salvadó, J., Schwab, U., & Sievenpiper, J. L. (2019). Prevention of Type 2 Diabetes by Lifestyle Changes: A Systematic Review and Meta-Analysis. Nutrients, 11(11), 2611. https://doi.org/10.3390/nu11112611
5.Chiavaroli, L., Lee, D., Ahmed, A., Cheung, A., Khan, T. A., Blanco, S., Mejia, Mirrahimi, A., Jenkins, D. J. A., Livesey, G., Wolever, T. M. S., Rahelić, D., Kahleová, H., Salas-Salvadó, J., Kendall, C. W. C., & Sievenpiper, J. L. (2021). Effect of low glycaemic index or load dietary patterns on glycaemic control and cardiometabolic risk factors in diabetes: systematic review and meta-analysis of randomised controlled trials. BMJ (Clinical research ed.), 374, n1651. https://doi.org/10.1136/bmj.n1651
6.Papadopoulou, S. K., Papadimitriou, K., Voulgaridou, G., Georgaki, E., Tsotidou, E., Zantidou, O., & Papandreou, D. (2021). Exercise and Nutrition Impact on Osteoporosis and Sarcopenia-The Incidence of Osteosarcopenia: A Narrative Review. Nutrients, 13(12), 4499. https://doi.org/10.3390/nu13124499
7.Bianchi, V. E., Herrera, P. F., & Laura, R. (2021). Effect of nutrition on neurodegenerative diseases. A systematic review. Nutritional neuroscience, 24(10), 810–834. https://doi.org/10.1080/1028415X.2019.1681088
8.Lassale, C., Batty, G. D., Baghdadli, A., Jacka, F., Sánchez-Villegas, A., Kivimäki, M., & Akbaraly, T. (2019). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular psychiatry, 24(7), 965–986. https://doi.org/10.1038/s41380-018-0237-8
9.Gondivkar, S. M., Gadbail, A. R., Gondivkar, R. S., Sarode, S. C., Sarode, G. S., Patil, S., & Awan, K. H. (2019). Nutrition and oral health. Disease-a-month : DM, 65(6), 147–154. https://doi.org/10.1016/j.disamonth.2018.09.009
10.World Health Organization. (2020, April 29). Healthy diet [Fact sheet]. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Author:
Sofia Silva 5784N