La mayoría de nosotros sabemos que comer más frutas, verduras y granos integrales y limitar la ingesta de carnes rojas y alimentos procesados probablemente resultará en una mejor salud general e incluso puede reducir el riesgo de enfermedades crónicas como la diabetes tipo 2 y las enfermedades cardíacas.
Pero, ¿Qué significa exactamente salud “mejor salud”? Un nuevo estudio publicado el 8 de febrero en PLoS Medicine intenta cuantificar los beneficios mediante el uso de una fórmula para calcular cuántos años más podría vivir con una dieta «óptima» en lugar de la dieta occidental estándar.
De acuerdo con el modelo que desarrollaron los investigadores, si un hombre de 20 años comenzara a comer una dieta optimizada que enfatizara las frutas, verduras y proteínas de origen vegetal, podría agregar hasta 13 años adicionales a su vida, y una mujer de la misma edad podría agregar 10 años adicionales.
«Hasta ahora, la investigación ha demostrado beneficios para la salud asociados con grupos de alimentos separados o patrones de dieta específicos, pero brinda información limitada sobre el impacto en la salud de otros cambios en la dieta», dijo Lars Thore Fadnes, PhD, autor principal y profesor de salud pública global y atención primaria en la Universidad de Bergen en Noruega, en un comunicado «Nuestra metodología de modelado ha cerrado esta brecha», agregó.
Un estudio publicado en octubre de 2020 en European Heart Journal Quality Care Clinical Outcomes concluyó que dos tercios de las muertes relacionadas con enfermedades cardíacas en todo el mundo pueden estar relacionadas con la elección de alimentos. Los autores estimaron que se podrían haber evitado seis millones de muertes con mejores dietas.
Los investigadores crearon tres posibles opciones de dieta: óptima, factible y una dieta occidental típica.
La dieta óptima tenía una ingesta sustancialmente mayor que una dieta típica de cereales integrales, legumbres, pescado, frutas y verduras, e incluía un puñado de frutos secos, al tiempo que reducía las carnes rojas y procesadas, las bebidas azucaradas y los cereales refinados.
La dieta occidental típica se basó en datos de consumo de los Estados Unidos y Europa y contiene una mayor cantidad de alimentos procesados, azúcares añadidos y carnes rojas y menos frutas y verduras; la dieta del enfoque de factibilidad era un punto medio entre una dieta occidental óptima y una típica.
Los datos publicados en enero de 2022 en el Informe semanal de morbilidad y mortalidad de los Centros para el Control y la Prevención de Enfermedades (CDC) encontraron que solo 1 de cada 8 adultos consume las 1.5 a 2 tazas de fruta recomendadas por día, y solo 1 de cada 10 come las 2 recomendadas. a 3 tazas de verduras cada día, incluidas las legumbres.
Nunca es demasiado tarde para adoptar patrones de alimentación saludable
Aunque los jóvenes podrían obtener los mayores beneficios en términos de años de vida, las personas en la mediana edad o los adultos mayores también podrían agregar años a su vida al mejorar su dieta, según los autores.
«Por ejemplo, es probable que una mujer promedio de 40 años de los Estados Unidos o Europa que ha consumido una dieta occidental típica gane alrededor de 10 años si optimiza la dieta a partir de esa edad. Se estima que incluso una modificación de la dieta bastante factible se traduce en ganancias de alrededor de 6 años de vida «, dijo el Dr. Fadnes. Incluso las personas de setenta años podrían obtener ganancias pequeñas pero sustanciales, agregó.
Las legumbres, los cereales integrales y los frutos secos podrían ayudar a prolongar su vida
Los investigadores descubrieron que las personas podían mejorar más su longevidad al comer más legumbres, granos integrales y nueces, y menos carne roja y procesada.
“Otras ganancias también están asociadas con el aumento de la ingesta de frutas y verduras y pescado, mientras se reduce la ingesta de bebidas azucaradas, huevos y granos refinados”, dijo Fadnes.
Esta no es la primera vez que la investigación promociona los beneficios para la salud de las legumbres, pero ¿Cuáles son exactamente? Las legumbres son cualquier planta que crece en vainas e incluyen cosas como la soja, el maní, los guisantes frescos y las judías verdes.
Las legumbres son parte de la familia de las leguminosas y son las semillas comestibles secas dentro de las vainas; las lentejas, los frijoles y los garbanzos son todos legumbres. Las legumbres son ricas en fibra soluble e insoluble, proteínas y carbohidratos complejos.
Las legumbres se han asociado con mejores medidas de salud como parte de dietas como la dieta DASH y la dieta mediterránea, dijo John Sievenpiper, MD, PhD, profesor asociado en el departamento de estudios de nutrición de la Universidad de Toronto, en una entrevista anterior.
Las dietas basadas en plantas pueden ayudar a reducir los factores de riesgo cardiometabólicos
Estudios resumidos previos de estudios observacionales y ensayos controlados aleatorios han demostrado que la sustitución de proteínas o grasas de fuentes vegetales por fuentes animales se asocia con una reducción en los factores de riesgo cardiometabólicos y un menor riesgo de cosas como ataques cardíacos y accidentes cerebrovasculares, dijo Frank Qian. , MD, investigador y miembro clínico de la Escuela de Medicina de Harvard en Boston, en una entrevista anterior.
“Cuando come una dieta basada en plantas, está llena de cientos de compuestos beneficiosos que interactúan a través de innumerables vías para influir en la homeostasis del peso del cuerpo, la respuesta de glucosa e insulina, la inflamación y el estrés oxidativo, y la composición y función del microbioma intestinal”, dijo el Dr. Qian.
Algunos de los beneficios de una dieta basada en plantas pueden deberse a su efecto sobre el control del peso, anotó. «La mayoría de los alimentos que componen una dieta basada en plantas han demostrado en estudios de observación e intervención anteriores que median en la pérdida de peso o previenen el aumento de peso a largo plazo», dijo Qian.
Pequeños cambios en su dieta pueden marcar una gran diferencia en su salud
Es importante comprender que cambiar sus patrones dietéticos es difícil y no tiene que ser todo o nada, dice Strom. “No tienes que ir automáticamente al 100 por ciento a la dieta óptima para experimentar los beneficios”, dice ella.
Strom sugiere que eche un vistazo a algunos de los alimentos y bebidas que normalmente consume en un día y empiece por cambiar una cosa. “Tal vez sea dejar de beber refrescos o asegurarse de comer al menos una fruta y una verdura todos los días”, dice ella.
Podría decidir comenzar a cocinar con más frecuencia en lugar de pedir comida para llevar, dice ella. “Lo importante es hacer cambios que puedas mantener a largo plazo para que se mantengan. Sigue agregando nuevas metas para ti con respecto a los alimentos y la actividad para no solo mejorar la cantidad de tu vida, sino también la calidad de tu vida”.
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