Is it possible to find a healthy diet and stick to it?
Live to Eat
It is no secret that we love food since eating is Singapore’s national pastime^1. But our love for food is becoming a health issue with the growing number of Singaporeans who are diagnosed to be obese or have type-2 diabetes^2. How can we eat better so that we don’t become part of these statistics? In this article, we will shine light on 4 types of diets for us to consider:
Pescatarian diet
Anything that comes from the sea is part of the diet. Fresh fruits and vegetables are included too.
The good^3:
The absence of red meat from the diet helps to lower the risks of chronic diseases such as high blood pressure, heart disease and diabetes, and to lower mortality rates.
Seafood is high in protein and low in saturated fat.
The dangers:
The lack of red meat can make one’s iron intake to be sub-optimal and hence one needs to include iron from plant-based sources like spinach and broccoli.
Avoid eating large and deep-sea fishes like swordfish, tuna and king mackerel as they are high in mercury levels^4.
This diet may also be unsuitable for persons with high cholesterol, as some seafood such as shellfish are high in cholesterol^5.
Plant-based diet (plant-forward diet)
We are encouraged to meet our nutritional needs with natural, minimally processed foods.
The good:
Since meat intake is reduced, one’s risk of the following diseases are also lowered with the reduction in cholesterol and saturated fats from your diet:
Heart disease
Stroke
Obesity
High blood pressure
High cholesterol
Type 2 diabetes
The dangers:
Avoid processed foods like canned products, and pre-packed products (e.g. frozen plant-based ‘meat’ and packet fruit juices), as they are usually full of chemical additives, sodium and sugar.
Vegetarian diet
There are 3 main types of vegetarians:
The good:
Similar to the health benefits of a plant-based diet.
The dangers:
Vegan Diet
It is the strictest form of vegetarianism as vegans do not consume any animal products at all, not even honey, eggs or dairy products.
Richer in nutrients like fibre and antioxidants.
Vegans have a natural tendency of eating fewer calories due to higher dietary fibre intake which can make them feel fuller.
The higher fibre intake can also blunt the blood sugar response, contributing to an ability to lower blood sugar level and the risk of getting type 2 diabetes.
The increased intake of fresh fruits and vegetables, legumes, wholegrains and nuts are linked to lower risk of heart diseases.
The dangers:
Eating out can be difficult and costly as vegan food is hard to find in places such as hawker centres or food courts.
This diet is generally not recommended for pregnant women and children.
Not all vegan products are healthier alternatives. While vegan products such as vegan ice cream, cookies, and chips are plant-based foods, they are still processed foods that may be high in fat. Eating too much of such foods can supersize one’s caloric intake, and result in weight gain and other health problems.
Food for Thought
Regardless of which diet one ends up following, here are 4 key takeaways for you:
It is important to include options such as fortified foods and/or supplements to ensure you are still getting the necessary nutrients.
Particularly vitamin B12, vitamin D, calcium, and omega-3 fatty acids, as they are not easily found in plant foods.
You don’t have to strictly follow a specific diet. You can choose one as your principle diet, and occasionally still consume some of the food outside of your chosen diet.
For example, I follow a pescatarian diet but I do not consume dairy products. However, I include chicken/pork in my diet.
If your fibre intake increases significantly, it can cause problems such as bloating, gas, cramps or even irritable bowel syndrome^9.
Eating as little processed foods as possible is still the best way to go, no matter what diet one follows.
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