As a nutrition expert, it’s important to separate fact from fiction when it comes to healthy eating concepts. There are so many rules and trends circulating about what’s good for you and what isn’t, but it’s crucial to evaluate these concepts with a critical eye. Researchers from Mass General Brigham in Boston have investigated some popular diet concepts to determine their validity. Here, we explore six healthy eating concepts and whether they hold water according to experts.
1. The Mediterranean Diet for Longevity
One popular concept is that women can live longer by following the Mediterranean diet. Recent studies have shown that this diet is indeed beneficial for overall health. Mass General Hospital researchers conducted a study that found women who followed the Mediterranean diet for over 25 years had up to a 23% lower risk of mortality, with reductions in cardiovascular and cancer-related deaths. Introducing even a single component of the diet led to a 5% reduction in the long-term risk of death from certain diseases.
The Mediterranean diet emphasizes healthy foods like fruits, vegetables, legumes, olive oil, nuts, and fish while avoiding sugar and processed or red meats. Dr. Samia Mora, director of the Center for Lipid Metabolomics at Brigham and Women’s Hospital, emphasized the significant impact that diet has on health and longevity. She stated, “What we eat today has major implications for living a long and healthy life.” The benefits of the Mediterranean diet were observed for both cancer and cardiovascular mortality, which are the top two causes of death for women and men.
2. Treating Digestive Issues by Removing Trigger Foods
Another common belief is that removing trigger foods is always the best treatment for digestive issues. However, the experts at Mass General found this concept to be false overall. While some people may have food allergies or autoimmune conditions, many digestive symptoms have more complex causes. Dr. Kyle Staller, director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital, explained that when patients have adverse reactions to certain foods, it’s not necessarily the food itself causing the issues, but the digestive tract’s response to eating in general.
Eating triggers a cascade of nerve activity in the gut, regardless of the type of food consumed. This can lead to gastrointestinal discomfort such as gas, bloating, and a feeling of abnormal fullness. Conditions like irritable bowel syndrome (IBS) are examples of disorders of gut-brain interaction. Dr. Staller advised targeting abnormal nervous system responses and only eliminating the most troublesome foods to alleviate symptoms.
3. Blueberries for Eye Health
The claim that eating blueberries can decrease the risk of some eye diseases is true, according to researchers. A study of nearly 40,000 U.S. middle-aged and older women conducted at Mass General found that consuming one or more servings of blueberries per week was associated with a 28% lower risk of age-related macular degeneration (AMD), a condition that can lead to vision loss. Dr. Howard D. Sesso, director of nutrition and supplements research at Brigham and Women’s Hospital, confirmed that blueberries contain anthocyanins, a bioactive polyphenol linked to possible reductions in eye disease.
4. The Impact of Plant-Based Diets on Health
The belief that following a plant-based diet will always improve health outcomes is false, with some caveats. While plant-based nutrition plans can have diverse and sometimes contrasting health effects, not all plant-based diets are created equal. Dr. Qi Sun, associate professor of medicine at Brigham and Women’s Hospital, emphasized the importance of quality ingredients in a plant-based diet.
A plant-based diet that includes fresh fruits and vegetables, whole grains, legumes, and nuts, while avoiding refined grains and sugary beverages, has been associated with better health outcomes. On the other hand, a plant-based diet dense in refined grains, sugary beverages, and candies can lead to adverse health outcomes. Dr. Sun advised focusing on quality ingredients and limiting sugary and salty foods, in addition to incorporating regular physical activity and other healthy lifestyle choices.
5. The Influence of Food Location in Grocery Stores
The concept that food location in the grocery store has no impact on purchases is false, according to Mass General researchers. The choice architecture of the grocery store strongly influences what consumers purchase. When healthy items are stocked in visible or convenient locations, it increases the likelihood of making healthier choices.
In the Mass General Hospital cafeteria, foods and beverages are labeled as red, yellow, and green, with red representing the least healthy and green representing the healthiest options. Researchers found that when the healthiest items were positioned in convenient locations or at eye level, employees were more likely to choose healthier options. Dr. Anne Thorndike, a primary care physician at Massachusetts General Hospital, highlighted that the food industry strategically places unhealthy items like sugar-sweetened beverages and snacks in prominent locations to influence consumer choices.
6. Early Introduction of Allergenic Foods
Introducing allergenic foods like peanut butter early to children can prevent allergies in the long run, according to Mass General researchers. The LEAP Trial (Learning Early About Peanut Allergy) found that introducing developmentally appropriate forms of peanuts to children between 4 and 6 months old can result in an 80% reduction in peanut allergy for those at high risk.
Dr. Michael Pistiner, director of Food Allergy Advocacy, Education, and Prevention at Mass General Hospital for Children, emphasized the importance of timing in preventing food allergies. Primary care clinicians play a crucial role in supporting families through infant feeding, early allergen introduction, eczema management, and food allergy diagnosis and referral. Timing is crucial in preventing allergies that could have been avoided with early allergen introduction and family education.
In conclusion, healthy eating concepts should be evaluated with a critical eye to separate fact from fiction. The Mediterranean diet, early introduction of allergenic foods, and the impact of food location in grocery stores are just a few examples of concepts that have been investigated by experts. By understanding the science behind these concepts, individuals can make informed decisions about their dietary choices and overall health.