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The Proof with Simon Hill
Eating for cardiometabolic health | Andrea Glenn, PhD, RD
Dec 27, 2022
01:47:35
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Quick takeaways
- Adhering to a healthy dietary pattern, such as the Mediterranean, Nordic, or DASH diets, can significantly reduce the risk of cardiometabolic diseases like cardiovascular disease and type 2 diabetes.
- Focusing on consuming soluble fiber and unprocessed carbohydrates, found in foods like oats, barley, and whole grains, is essential for promoting overall cardiometabolic health.
- Consuming healthier fats like unsaturated fats from olive oil and nuts, while limiting trans fats and saturated fats, is crucial for maintaining optimal cardiovascular health.
- Incorporating plant-based options into your diet, especially those that are lower in saturated fat and sodium and higher in protein, can lead to improved cardiometabolic health.
Deep dives
Study compares accuracy of fitness trackers for sleep and heart rate measurements
A new independent study compared the accuracy of six different fitness trackers, including Woop, Garmin, Aura, Paula, and Apple. The study focused on the validity of measurements for sleep, heart rate, and heart rate variability. Woop performed best, with 99% accuracy for heart rate and 99.7% accuracy for heart rate variability. Along with Aura and Somfit, Woop also accurately measured different stages of sleep. This study provides valuable insights for individuals using fitness trackers to monitor and improve their health and performance.
Nutrition researcher discusses the importance of dietary patterns on cardiometabolic health
The podcast episode features Dr. Andrea Glenn, a registered dietitian and nutrition science researcher. She emphasizes the significance of dietary patterns in reducing the risk of cardiometabolic diseases such as cardiovascular disease and type 2 diabetes. Dr. Glenn highlights the benefits of dietary approaches like the Mediterranean, Nordic, and DASH diets, as well as the portfolio diet. These diets, characterized by high consumption of whole plant foods, soluble fiber, and unsaturated fats, have been shown to improve various risk factors, including blood pressure, cholesterol levels, and inflammation. Adhering to a healthy dietary pattern is crucial for preventing and managing cardiometabolic health.
The role of fiber and carbohydrates in promoting cardiometabolic health
Fiber, particularly soluble fiber, is an essential component of a cardiometabolically healthy diet. Found in foods like oats, barley, and berries, soluble fiber has been shown to lower LDL cholesterol and improve glycemic control. In terms of carbohydrates, the quality of carbohydrates matters. Whole, unprocessed carbohydrates such as whole grains have beneficial effects on cardiometabolic risk factors, while refined and high-sugar carbohydrates have negative effects. Adhering to dietary patterns rich in fiber and unprocessed carbohydrates can help promote overall cardiometabolic health.
Understanding fats and their impact on metabolic health
The type of fat we consume plays a crucial role in cardiometabolic health. Trans fat, found in baked goods and hard margarines, should be avoided due to its negative effects on LDL cholesterol and increased risk of heart disease. Saturated fat, which can be found in red meat and butter, should be limited to below 10% of total energy intake for optimal cardiovascular health. On the other hand, focusing on sources of unsaturated fats like olive oil and nuts can help lower LDL cholesterol and improve metabolic markers. Replacing saturated fat with healthier fats is key in maintaining a cardiometabolically healthy diet.
Benefits of a Plant-Based Diet for Cardio-Metabolic Health
A high saturated fat diet may have short-term benefits for immediate health and improvements in skin, hair, and nails. However, long-term evidence suggests that a high saturated fat diet is not optimal for cardiometabolic health. On the other hand, a plant-based diet, particularly one that is plant-predominant or exclusive, can have numerous positive effects on cardiovascular and metabolic risk factors. Studies have shown that swapping animal protein for plant protein can lower LDL cholesterol and blood pressure, and reduce the risk of type 2 diabetes. Plant sterols, found naturally in all plant foods and available as supplements, have also been shown to inhibit cholesterol absorption, leading to reductions in LDL cholesterol. It is important to note that diet quality is crucial, and the inclusion of healthy fats, whole grains, and fiber-rich foods is recommended to maximize the cardiometabolic benefits of a plant-based diet.
Choosing Healthy Plant-Based Alternatives
When selecting plant-based alternative meat products, it is important to consider their nutritional profiles. Opt for options that are lower in saturated fat and sodium, and higher in protein. Soy and pea-based alternatives are generally better choices from a cardiometabolic perspective. It is also advisable to favor whole foods over highly processed options, as some plant-based products can be high in refined grains, sugars, and additives. Considering these factors and making conscious choices can help promote better cardiometabolic health.
Promoting Plant-Based Diets and Overcoming Challenges
To encourage widespread adoption of plant-based diets, several strategies can be employed. These include focusing on cooking skills and nutrition education in schools, implementing government policies that support a plant-based food environment, and providing subsidies for healthier food choices. It is essential to emphasize that adopting a plant-based diet does not have to be an all-or-nothing approach. Even small changes can lead to significant improvements in cardiovascular and metabolic health. Individuals can start by modifying their favorite recipes to include more plant-based options, such as swapping animal protein for plant protein and replacing refined grains with whole grains. It is also important to be mindful of the quality of plant-based alternatives, choosing options that are lower in saturated fat and sodium, and higher in protein.
The Importance of Diet Quality and Sustainable Changes
Diet quality plays a crucial role in the effectiveness of a plant-based diet for cardiometabolic health. Individuals should strive for a balanced, nutrient-rich dietary pattern that includes a variety of plant-based foods while avoiding highly processed options. Aim for healthier fat sources like olive oil, include whole grains, and prioritize fiber-rich foods. Sustainable changes are key to long-term adherence, and individuals should focus on making gradual shifts towards plant-based eating rather than attempting drastic changes overnight. By finding personal enjoyment in plant-based meals and experimenting with different food options, individuals can create sustainable habits that promote both their health and the health of the planet.
22.
Type 2 Diabetes - Is There a Difference Between Treating and Preventing Diabetes?
2min
33.
Cardiometabolic Help - Is There a Difference Between Animal and Plant Protein?
2min
Episode #240. There’s a lot of noise about cardiometabolic health: claims that certain diets will work miracles, and hype that specific foods must be avoided at all costs. Research dietitian Dr Andrea Glenn joins me today to get to the core of which dietary patterns will actually improve your cardiometabolic health outcomes.
We discuss:
- Intro (00:00)
- Andrea Glenn on dietary patterns (07:31)
- Which country has the best dietary guidelines today? (11:35)
- What is cardiometabolic health? (13:15)
- Similarities and differences between the DASH, Nordic, Mediterranean, and Portfolio Diets (16:31)
- Can the Portfolio diet lower your risk of having a heart attack or stroke? (21:29)
- The compositions of plant predominant diets and the demonization of carbohydrates (37:05)
- Are DASH, Nordic, Mediterranean, and Portfolio diets good for preventing and managing diabetes? (44:32)
- The worst and the best sources of fat (50:27)
- Is the pro-metabolic diet legitimate? (54:19)
- Is canola oil healthy? And is it better than olive oil? (01:03:39)
- The effects of protein according to studies (1:11:05)
- What are plant sterols? (1:17:20)
- Plant predominant versus plant exclusive (1:22:36)
To stay in the loop with Dr Andrea Glenn, you can connect with her on Twitter. Learn more about Dr Glenn and read her research papers here.
Discover more insights and dozens of supporting studies in the full show notes.
Enjoy, friends.
Simon
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Simon Hill, MSc, BSc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
Watch the episodes on YouTube or listen on Apple/Spotify
Connect with me on Instagram, Twitter, and Facebook
Nourish your gut with my Plant-Based Ferments Guide
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