Improving your diet: How small changes make big differences
When it comes to eating, ZOE believes that no food should be off-limits. Food is meant to be enjoyed, and feeling restricted while trying to eat healthily can lead to giving up or feeling unhappy, or both.
Some self-proclaimed internet "experts" advocate for drastic, sweeping changes. These extreme shifts may seem appealing because of their all-or-nothing nature.
“Give up all meat,” “Only eat meat,” “Avoid all additives,” “Never eat sugar.”
These extreme approaches are not sustainable, not necessary for good health, and can cause stress and feelings of failure.
That's why ZOE promotes small, manageable changes that can turn into long-lasting habits. These changes will become automatic over time, making healthy eating feel effortless.
This article highlights the power of small changes based on evidence. Some key findings from the studies discussed include:
Adding an extra 50 g of whole grains per day was linked to a 23% reduced risk of type 2 diabetes.
Consuming an additional 200 grams (7 oz) of fruits and vegetables daily was associated with a 16% decreased risk of stroke.
Incorporating an extra 28 grams (1 ounce) of whole grains per day was linked to a 14% lower risk of dying from cardiovascular disease.
Before delving further, let's briefly explain the concept of a "dose-response relationship" as it is a recurring theme in this context.
Understanding Dose-Response Relationship
A dose-response relationship can be illustrated using the example of drinking wine. One glass may lead to a slight buzz, two glasses to more pronounced effects, and excessive intake to impairment.
In essence, a dose-response relationship indicates that the more of something you consume, the greater its impact. This relationship serves as a significant indicator of a food's influence on health outcomes.
It acts as additional evidence - if consuming one unit yields a benefit, increasing the intake results in more benefits, reinforcing the connection.
However, it's crucial to note that dose-response relationships have limits. While small increases may offer health benefits, excessive consumption can have adverse effects.
For example, incremental additions of fruit daily may enhance health, but consuming an excessive amount can lead to negative consequences.
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Below, we explore studies that investigate the correlation between food consumption and health outcomes through dose-response relationships, demonstrating the impact of even minor dietary changes.
It's important to remember that these studies focus on the effects of regular food intake - they are not suggesting extreme consumption levels like eating 50 avocados daily.
The core message is that every small positive change contributes to your overall health improvement in the long run, regardless of how insignificant it may seem initially.
Embracing Powerful Plants
Plant-based diets are a cornerstone of ZOE's philosophy as they have been linked to better long-term health outcomes in various studies.
We recommend aiming to incorporate 30 different plants weekly to benefit from a wide array of nutrients, vitamins, minerals, and fiber.
Studies have shown that increasing plant intake can lead to health improvements in a dose-response fashion:
Plants, Heart Health, and Cancer
A meta-analysis assessed the relationship between increased fruit and vegetable consumption and the risk of cardiovascular disease, cancer, and mortality.
Regarding mortality risk: while everyone faces a 100% mortality risk, in scientific terms, mortality risk reflects the likelihood of death during a study's follow-up period, which typically spans several years.
The analysis revealed that each additional 200 grams (7 oz) of fruits and vegetables consumed daily - roughly equivalent to two apples' weight - was linked to:
8% reduced risk of coronary heart disease
16% reduced risk of stroke
8% reduced risk of cardiovascular disease
3% reduced risk of cancer
10% reduced mortality risk
Putting these percentages into context, let's consider the "16% reduced risk of stroke" example:
Assume a study participant has a 1 in 1,000 chance of experiencing a stroke during the study.
A 16% increase in risk would mean a 1.16 in 1,000 likelihood of stroke during the follow-up period.
Conversely, a 16% decrease translates to a 0.84 in 1,000 chance of stroke. While the effect may seem less striking when viewed in absolute numbers, it remains significant, and each positive change contributes to long-term benefits.
Plant Intake and Disease
Another meta-analysis explored the association between fruit and vegetable intake and the risk of various diseases.
They found that each additional 3.5 oz (100 g) of fruit daily was linked to a:
44% lower risk of esophageal cancer
28% lower risk of mouth, pharynx, and larynx cancer
Similarly, each additional 3.5 oz (100 g) of vegetable intake was associated with:
A couple of sticks of celery or a large carrot weigh around 3.5 oz (100 g), making this increase easily achievable.
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Benefitting from Healthy Whole Grains
Whole grains offer a wealth of nutrients, including fiber, protein, and micronutrients, as they retain their nutritional value through processing.
Examples of whole grains include:
hulled barley
bulgur
millet
quinoa
brown rice
oatmeal
popcorn
Studies on dose-response relationships demonstrate that even small additions of whole grains to your diet can yield health benefits.
Whole Grains, Heart Disease, and Cancer
A meta-analysis involving 19 studies with over 1 million participants investigated the link between whole grain consumption and mortality.
The analysis revealed an "inverse relationship," indicating that mortality risk decreases with increased whole grain consumption.
Specifically, each additional 28 grams (1 ounce) of whole grains per day - roughly equivalent to a serving of popcorn - was associated with:
9% lower risk of all-cause mortality
14% lower risk of cardiovascular disease mortality
3% lower risk of cancer mortality
Whole Grains and Type 2 Diabetes
Another review explored the relationship between whole grain consumption and the risk of developing type 2 diabetes, analyzing data from 11 studies involving 463,282 individuals.
Comparing those with the lowest and highest whole grain intake, the study found a 21% lower risk of developing type 2 diabetes for those consuming the most whole grains.
Furthermore, a dose-response relationship was observed, with each additional 50 g of whole grains per day associated with a 23% reduced risk of type 2 diabetes.
Embracing Nutrient-Rich Nuts
Nuts, once deemed unhealthy due to their fat content, are now recognized for their beneficial mono- and polyunsaturated fats in moderate amounts.
A review and dose-response meta-analysis combining data from 52 studies on nut intake and cancer outcomes revealed that a daily increase of 0.17 oz (5 g) in total nut intake was linked to:
3% lower overall cancer risk
6% lower risk of pancreatic cancer
25% lower risk of colon cancer
4% lower risk of cancer-related mortality
With evidence showcasing the positive impact of incorporating more plants and nuts into your diet, even in small quantities, it's clear that minor dietary adjustments can lead to significant long-term health benefits.
Next, we delve into how reducing intake of ultra-processed foods and sugary beverages can also enhance your well-being.
Reducing Ultra-Processed Foods and Soda
A diet high in ultra-processed foods (UPFs) is associated with heightened health risks, prompting research into potential dose-response relationships.
One study revealed that each additional daily serving of UPFs was linked to:
4% increased risk of cardiovascular events (including stroke and heart attack)
2% increased risk of all-cause mortality
Recent studies have differentiated between various UPFs, with some showing no adverse health effects and others, like soda, having strong negative associations.
Multiple investigations, including dose-response analyses, have highlighted the detrimental impact of soda consumption on health.
For example, a meta-analysis on soda intake and its correlation with type 2 diabetes, cardiovascular disease, and mortality risk found that each additional serving of sugar-sweetened beverage daily was associated with:
27% increased risk of developing type 2 diabetes
9% increased risk of cardiovascular disease
10% increased mortality risk
Similarly, each additional serving of artificially sweetened beverages was linked to:
13% increased risk of developing type 2 diabetes
8% increased risk of cardiovascular disease
7% increased mortality risk
What You Can Do
In conclusion, making small dietary changes by increasing plant and nut intake while reducing consumption of ultra-processed foods and sugary beverages can significantly lower your risk of disease in the long term.
You don't have to undertake drastic, restrictive measures or eliminate entire food groups from your diet. Small, sustainable changes can pave the way for healthier habits without causing stress.
Embrace small modifications and gradually build on them to transform them into effortless, stress-free healthy choices.
Here are some simple ideas to inspire you to make healthy swaps and adopt a healthier lifestyle:
