Brother Zhang has a habit of eating a bowl of white rice every night. "I'm a northerner, and I must have staple food when I eat, otherwise I always feel that I am not full. ”
You can't do that! Studies have shown that a high-carbohydrate diet may increase the risk of cardiovascular disease. ”
No way? Brother Zhang was a little surprised, "I'm just eating a bowl of rice, how can this be?" ”
In fact, the question is not whether you eat the staple food, but what the staple food you eat. White rice is a high-carbohydrate food, and excessive intake can cause blood sugar fluctuations, which in turn can increase blood lipid levels and cardiovascular events. Sister Zhou patiently explained.
You can try reducing your white rice intake or opt for some whole grains instead of white rice. This will satisfy your appetite and reduce the adverse effects on your health. Hearing this, Brother Zhang decided to give it a try, after all, health is the most important thing!
1. "The more staple foods you eat, the shorter your life"? The truth is revealed.
A team of Canadian scholars published a study in the authoritative medical journal The Lancet, which found that high carbohydrate intake was associated with increased all-cause mortality, while total fat intake and different types of fat intake were associated with reduced all-cause mortality. Carbohydrate, total fat, and different types of fat intake were not significantly associated with the risk of cardiovascular disease, myocardial infarction, cardiovascular death, and non-cardiovascular mortality, but high saturated fat intake was associated with a reduced risk of stroke.
The study conducted 135,335 individuals aged 35-70 years through a food frequency questionnaire and a multivariate Cox Frailty model7They were followed up for 4 years to assess the relationship between diet and health. Based on these findings, it is recommended that people appropriately control carbohydrate intake in their daily diet and increase the intake of total fat and different types of fat to reduce all-cause mortality.
However, the study "Dietary Carbohydrate Intake and Mortality: A Prospective Cohort Study and Meta-Analysis" published in The Lancet Public Health overturned the above unfavorable view of staple foods, using a cross-sectional study design with a follow-up period of up to 25 years, and the study subjects were 15,428 adults aged 45-64 years. The average age was 562 years old, of which 7,155 were males and 8,273 were females.
The study revealed an association between carbohydrate intake and all-cause mortality. A moderate-carbohydrate diet (50-55% of energy intake) is associated with the lowest risk of all-cause mortality, meaning that people can reduce their risk of all-cause mortality by controlling their carbohydrate intake.
It is recommended that people consume carbohydrates in moderation in their daily diet, such as brown rice, whole wheat bread, etc., while reducing the fat and protein intake of animals and increasing the fat and protein intake of plants, such as olive oil, nuts, avocados, etc. In addition, it is recommended that people consume dietary fiber in moderation in their diet, such as vegetables, fruits, etc., to promote intestinal health.
2. How can you reduce the risk of all-cause mortality through a moderate-carbohydrate diet?
Reducing the risk of all-cause mortality through a moderate-carbohydrate diet can include carbohydrate intake control, increased dietary fiber, optimisation of fat intake, weight management, and regular health check-ups.
1. Carbohydrate intake control.
This is achieved by reducing the intake of high-GI foods such as white rice, bread, etc., and increasing the proportion of low-GI foods such as oats, sweet potatoes, etc. Low GI foods can delay the rise in blood sugar and help maintain stable energy levels and insulin sensitivity, thereby improving cardiovascular health.
2. Increase in dietary fiber.
Increase your intake of whole grains, vegetables, and fruits to increase dietary fiber content. Dietary fiber can promote gut health, lower cholesterol and slow digestion, help maintain a normal weight and prevent chronic diseases.
3. Optimization of fat intake.
Choose healthy fats**, such as olive oil, nuts, and avocados, and limit trans fats in processed foods. Healthy fats are closely linked to heart health, lowering LDL cholesterol levels and preventing atherosclerosis.
Stabilize symptoms such as blood pressure, cholesterol and blood sugar levels on a daily basis. Early detection and intervention are effective in reducing cardiovascular risk due to unhealthy lifestyles. When implementing a moderate-carbohydrate diet, it is important to ensure that the nutrition is balanced and that a long-term monocarbohydrate diet can lead to nutritional imbalances.
3. What happens to people who don't eat staple foods?
Lao Zhang is 45 years old this year, since he was 35 years old, in order to maintain his figure, dinner has been eliminated, 10 years have passed, and he finds that he is aging very quickly. People who do not eat staple foods for a long time are more likely to suffer from the precursors of "Alzheimer's disease". The risk of not eating staple foods is higher.
1. Deterioration of brain function. A study published in Aging Cell from the National Institute on Aging found that as they aged, mice that did not eat staple foods had the first decline in olfactory discrimination, followed by olfactory sensitivity and olfactory detection ability.
Decreased olfactory function is one of the earliest biomarkers of aging. In the olfactory center of elderly mice, oxidative stress, osmoregulation, and infection-related metabolites, G protein-coupled receptor-related signaling pathways, DNA damage markers, inflammation, and NAD+ levels have undergone significant changes, that is, people who have not eaten staple foods for a long time are more likely to have "Alzheimer's disease".
2. Increase the risk of cardiovascular disease.
A new study conducted by a team from St. Paul's Hospital in Canada and the University of British Columbia compared blood lipid levels and cardiovascular event rates among 70,684 participants with an average age of 54 years in 305 people who followed a low-carbohydrate, high-fat diet (known as the "ketogenic diet") to 1,220 people who followed a standard diet.
The study revealed the impact of a low-carbohydrate, high-fat diet on people's lives and health. Specific data showed that compared with the standard diet, this diet significantly increased blood lipid levels, and LDL cholesterol levels were about 20% higher; The incidence of cardiovascular events was also significantly higher, about 2 times higher. This suggests that this diet may increase the risk of cardiovascular disease and negatively affect a person's health.
In short, it is not good to eat too much or too little staple food, and a healthy diet should ensure a balanced intake, and you should be especially cautious in choosing staple foods every day, especially for diabetic patients, and minimize the intake of high-sugar staple foods.
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