ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

05.08.2021


This is the unhealthiest food habit of all | And this is the healthiest...

The unhealthiest nutritional habit of all? That's snacking with chips and cookies, According to an American-Chinese study. And the healthiest food habit? That's an evening meal with a generous amount of vegetables.


This is the unhealthiest food habit of all | And this is the healthiest...


Study
Epidemiologists from Harbin Medical University in China analyzed data from 21,503 Americans in their thirties, who had participated in the National Health and Nutrition Examination Survey. When the study participants signed up for the study, researchers had determined their dietary habits through questionnaires and then followed the study participants for an average of 7 years.

During that period, 2,192 study participants died; 676 due to cardiovascular disease and 476 due to cancer.

When the researchers calculated the health effect of diet, they adjusted for all possible factors.


This is the unhealthiest food habit of all | And this is the healthiest...


Results
The study participants who consumed a relatively large amount of vegetables at the largest meal of the day reduced their risk of death. This food habit reduced both the risk of death from cancer and the risk of death from cardiovascular disease.

Another healthy nutritional habit was to include fruit for breakfast. This habit also reduced the risk of death. A breakfast with fruit reduced the risk of death from cardiovascular disease.

Click on the figure below for a larger version.


This is the unhealthiest food habit of all | And this is the healthiest...


The researchers also looked at snacking habits, and found that study participants who snacked on fruit after breakfast and snacked on dairy after the big meal lowered their risk of dying.

In contrast, starchy snacks - such as chips and cookies - increased the risk of death. It didn't matter after which meal the study participants consumed those snacks; starchy snacks were always unhealthy.

Click on the figure below for a larger version.


This is the unhealthiest food habit of all | And this is the healthiest...


The figures below summarize the results again.

The researchers calculated the positive and negative effects by comparing the study participants in the highest quartile with the study participants in the lowest quartile. For example, they compared the 25 percent of study participants who consumed the most vegetables with dinner with the 25 percent of study participants who consumed the least amount of veggies with dinner.


Dit is de aller-aller-ongezondste voedingsgewoonte van allemaal | En dit is de aller-aller-gezondste...

Dit is de aller-aller-ongezondste voedingsgewoonte van allemaal | En dit is de aller-aller-gezondste...


Conclusion
"Based on the findings in this study, the optimal consumption time for fruit was likely in the daytime, and the optimal consumption time for vegetables was at dinner", the researchers summarize. "Dairy products could be consumed as a snack after dinner."

"This information is of importance in providing nutritional recommendations for the public."

Source:
J Am Heart Assoc. 2021 Jul 6;10(13):e020254.

More:
Eggs not dangerous for heart and blood vessels 06.03.2013
Eat chicken instead of beef, and live longer 23.04.2012
Why nocturnal nosh-ups make you fat 09.09.2011

Archives:
Cancer Prevention & Survival
Cardiovascular Health
Longevity


More fruit, less diabetes A healthy diet keeps the brain young for longer More fruits and vegetables, less stress

More fruit, less diabetes
You don't hear much about diabetes anymore, because the world is struggling with an extremely annoying virus. But trust us, type 2 diabetes is a big, and growing problem.

A healthy diet keeps the brain young for longer
What is the single most important thing you can do in middle age to keep your memory sharp and your cognitive abilities up to par?

More fruits and vegetables, less stress
The adage 'you are what you eat' applies to just about every imaginable area of your life. Even the amount of stress you experience partly depends on your diet.