The diet: benefits, and risks


Triglycerides can lower a little bit. So there are some short term benefits like many things, we don't know the long term effects, some people say, well, that's the way we eaten throughout history that we would go for fast periodically when food was scarce. Not sure I totally buy that that doesn't necessarily make the best thing to do short term benefit. But we need term studies to see what the results are personally. I get a little worried when I fast, I couldn't do it. So it gets down to practicality to that fits with some people and they want to. Try it the bottom line and all these things we know some some things about nutrition and those hold true eat a plant based diet. Lots of vegetables, fruits, whole, grains, nuts beans, those kinds of things. Healthy fats all wheel nuts and you'll you'll you'll do well in terms of health overall. And it seems a lot of these diets that I that I see and hear about from whether it's from patients or whether it's from friends. It all seems to come down to sustainability. How do you might be great for that thirty days that you're doing something? But then all of a sudden what happens after day thirty. How do you counsel patients about diet and win? They're excited about something. How do you harness that excitement to to make it sustainable? Well, you make a really good point things. People can do things short term. But we emphasize lifestyle changes not going on a diet per se. If you go on a diet, you're going to go off a diet. It's just and many of them aren't sustainable. They're very onerous. They're tough to implement on a practical basis. Sometimes enjoyable so it should be practical enjoyable follow. What we know about good nutrition, and I'd suggest despite all the confusion out there. We still know some basic things and go to reputable sources to find those those the tenants out and apply those in your life long term, but you have to joy to too few gals at I run with her into Kita genyk diet. And I don't even know what it means. So Kita genyk diets are very low carb diets, it's it's a kind of a one end of the spectrum of low carbohydrate diets because to get into Kito says you have to really reduce your carbohydrate intake below fifty grams sometimes out of twenty grams a day, very low intake, the body produces Kitone bodies when we breakdown fat, and so one of the advantages as you're breaking down fat you producing Kitone bodies that may cause a little bit of decrease in appetite also lower, insulin levels, etc. The problem is one once. Again, staying on long term, and the long term effects probably aren't as good as a more moderate diet, really good. Article those published last year that looked at carbohydrate intake in the diet related and animal versus plant protein, what they found was they looked in the United States and around the world. And no surprise if you went on a very, low, carb diet or a very high carb diet, there was associated with increased mortality that a lot of power to detect this. They also found not surprisingly that when you substituted plant protein for animal protein that was associated with lower mortality, so a moderate carbohydrate intake seems to be kind of the sweet spot along with planned products. What we emphasize on? The mayo clinic diet are healthy carbs and healthy fats. You don't need to go to extremes incorporate some healthy carbs Brown rice, oatmeal whole grain, pasta, whole wheat bread, things like that you don't need large amounts. But incorporate some of those things and then the healthy fats that we've already talked about. When it comes to beverages. There was a CDC report out recently that showed that for youth. I guess the good news is they drink a lot of water when it came to teenagers. But the bad news was that they also drink a lot of soft drinks, which shouldn't be a surprise. Yeah. Was twenty percent of the beverages that they're drinking. Our soft drinks is out unusual soft drinks, especially ones that contains sugar are like liquid candy. I look at sugar containing soft drinks sugar in general is kind of a quadruple whammy. It has no nutritional value it provides excess calories to metabolize carbohydrate in the body. You need to get vitamins from other sources such as time. And so you're robbing the body you're using other things, and it has direct toxic effects dental caries. There was a study published a few years ago that sugar does seem to be related to cardiovascular disease. So that's probably one of the worst things we can do to illustrate how much. Sugars in soda in a twenty ounce soda. There are seventeen teaspoons of sugar, and I challenge people to get a sugar container and try to eat them sugar try and eat that sugar. So the good news is we're drinking a lot of water. The bad news is we're drinking the same amount of sodas, Malcolm on our children. And so we need to kind of keep working on that and water's the best. But we've been debunking some diet myths and getting sound nutritional advice from Dr Donald hensrud an attrition and preventive medicine specialists. At mayo clinic, thanks for joining us. Dr. Thank you. That's our program for this week. You've been listening to Mayo Clinic Radio on

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