By Dennis Sale
IN the previous column I set a context for making sense of the wellness industry. In summary, it’s a vast, rapidly growing industry and there are significant disagreements as to what, and on what basis, are the most beneficial activities, services, and products to maximise health and wellbeing – as illustrated in the “dodgy” adoption of the famed health pyramid diet.
In this column, I offer a synthesis of evidence-based research on dietary foods that relate to promoting health and wellbeing. However, knowing what is good for us, and even wanting to do the necessary action, does not mean we put such understanding into use in everyday eating activities. For illustration, most people now should know that heavy smoking, high sugar intake, and eating predominantly processed foods is not healthy. They also probably don’t want to contract the wide range of dangerous health outcomes that can result from such activities. However, smoking is still quite prevalent, and we have an obesity crisis.
A range of factors contribute to this mismatch between knowing what is healthier but not putting it into practice. Firstly, unhealthy options typically have some immediately pleasurable or at least pain-reducing experiences. I like milk chocolate, ice cream, and carrot cake with whipped cream. Not that healthy, but I still consume these foods – though not that often.
Here’s the spin on this: I am aware that we humans have limited willpower, and that by over-restricting our eating likes – albeit some not being healthy – often leads to bigger and more risky binges in the longer term. Secondly, for many people, everyday life is busy enough, and some may not have the resources anyway, to seek out, prepare, and consistently eat healthy options.
Finally, and this does not include all the reasons, we may feel that the bad outcomes will not come our way (or at least not for a long time), so let’s enjoy the things we like now. There is a logic to such framing – especially in this volatile world.
My main aim here is that whatever eating options you choose, you don’t need to say, further down the line, “if only”. This is because you will have thoughtfully analysed and evaluated the options and outcomes from the best evidence sources in relation to your life context.
Ultimately, most things in life involve a risk analysis, so diet health issues are no exception. For illustration, I don’t ride motorcycles as the potentially negative outcomes scare me – that’s my perception of risk and choice currently in my life. However, many years ago, I travelled through Cambodia on the back of a motorcycle when the country was considered by some travel pundits as one the most dangerous holiday destinations in the world. Different times, different perceptions, and perceptions shape reality. I had no problems on any counts, and I still do some work in Cambodia. I also continue to watch Spurs play football – though I don’t think it contributes positively to my emotional health. I choose to live with that suffering.
A frame on healthy eating
Firstly, these are my inferences and interpretations from current research, health experts I have met, and many personal experiments with different diet formats. I agree with Tim Spector, a renowned expert in this field, who sees limited utility in using the much-believed notion that “calories in and calories out” as the best guide.
Invariably, over-eating on a regular basis is not healthy. Of interest in this context, research (eg Garcia and Miralles, 2016) on the people of the Japanese island of Okinawa (often referred to as the “longevity village” due to the high concentration of people who live to be 100 years old and beyond) found that there was a practice of eating only until one felt around 80% full. Their diet was also rich in vegetables, fruits, fish, and soy products, which was also cited as a key factor in their longevity.
The current mainstream evidence supports the health benefits of these foods. Spector’s extensive research emphasises dietary diversity for supporting a healthy gut microbiome (which is a major factor in maintaining both physical health and psychological well-being), and advocates incorporating the following main food categories in one’s overall diet:
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Plant-based foods: Cauliflower, brussels sprouts, and cabbage are rich in antioxidants and fibre.
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Fermented foods: Yogurt, kefir, and sauerkraut can improve gut health, enhance nutrient absorption, and offer potential protection to reduce the risk of certain chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.
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Whole grains: Whole-grain bread, pasta and rice are rich in fibre and prebiotic compounds that nourish gut bacteria.
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Legumes: Lentils, chickpeas, and beans are excellent sources of fibre and protein.
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Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, fibre, and antioxidants.
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Fruits and vegetables: Berries, apples, avocados, bell peppers, carrots and beans provide essential nutrients and fibre.
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Herbs and spices: Turmeric, ginger, cinnamon, garlic, basil, and oregano add flavour to meals while also providing beneficial compounds for gut health.
He also sees merit in moderate intakes of red wine, coffee, green tea, and some cheeses such as Cheddar, Swiss cheese, and Camembert. I especially noted this in his work as I like these foods.
Other foods that figure positively in the research literature include:
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Carrots: High in beta-carotene, which converts to vitamin A in the body.
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Mushrooms: A good source of vitamins B, C, and D, as well as minerals such as potassium and selenium.
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Sweet potatoes: Rich in vitamins A and C, fibre, and potassium.
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Tomatoes: A good source of lycopene, an antioxidant linked to heart health.
You may have noted that low carbohydrate diets and the Keto diet are also becoming popular. The Keto diet is a high-fat, low-carbohydrate diet that forces your body into a metabolic state called ketosis. When in ketosis, your body primarily burns fat for fuel instead of carbohydrates. Recommended foods include:
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Healthy fats: These include avocados, olive oil, fatty fish, nuts, and seeds.
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Proteins: Meat, poultry, seafood, eggs, and cheese are good sources of protein.
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Non-starchy vegetables: These include leafy greens, broccoli, cauliflower, and bell peppers.
This diet format differs significantly from a plant-based diet in that a greater emphasis is given to the eating of meat, which seems at variance to some mainstream research. However, while Spector’s research supports a more plant-based diet, he does not argue against eating some meat.
At present, the consumption of meat is a subject of ongoing research and debate, with no definite consensus. There is evidence that meat is a good source of protein, iron, zinc, and B vitamins, which are essential for various bodily functions and contain essential fatty acids like omega-3s, which are important for heart health. The main concern is that red meat is often high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease. Other concerns relate to environmental impacts as the production of meat, particularly red meat, contributes to greenhouse gas emissions and water pollution. From my interpretation of the overall research evidence, it seems that consuming lean cuts of meat like beef, chicken, turkey, and fish can be part of a healthy diet, though processed meats should be eaten sparingly.
Hopefully, this has put some meat (no pun intended) on the topic of what dietary intake constitutes healthy eating. There is still debate on some areas, but ongoing research, especially at the cellular level, will further enhance our understanding of how different dietary components impact both physical and psychological health. In the next column, I appraise the use of psychological interventions for promoting wellbeing such as psychotherapy – a field which I have spent a few decades working in. It’s a contested area.
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Dennis Sale worked in the Singapore education system for 25 years as adviser, researcher and examiner. He coached over 15,000 teaching professionals and provided 100+ consultancies in the Asian region. Dennis is the author of the books Creative Teachers: Self-directed Learners (Springer 2020) and Creative Teaching: An Evidence-Based Approach (Springer, 2015). To contact Dennis, visit dennissale.com.
