As we all know, many diseases are caused by what we eat. So, have you ever thought that many people may even die because of “eating the wrong food”?
A previous study in The Lancet proved that “eating the wrong food” can really kill people. Especially for Chinese people, it is really necessary to pay attention to dietary issues!
1. The Lancet: 22% of adults globally die from eating the wrong food
The study in The Lancet mainly focused on the mortality and disease burden caused by dietary structures in 195 countries and regions. The study presented a set of frightening data – in 2017, a total of 11 million people died due to unhealthy dietary structures, with 10 million dying from cardiovascular diseases, and the rest mostly from cancer and diabetes.
Let’s take a look at a graph published in this study.
This graph shows the mortality rates worldwide in 2017 due to unreasonable dietary structures. According to the legend on the left, the red area is the most severe, followed by orange and then yellow. Comparing this legend, it can be seen that most areas of Japan, a long-lived country, are in the lightest shade of purple, while most areas of China are in the second tier of orange.
It is evident how dangerous China’s dietary structure is. In this study in The Lancet, China has been singled out more than once. According to their relevant statistics, China ranks first in cardiovascular disease mortality and cancer mortality due to dietary structures among the world’s most populous countries.
So, why is the calorie index in the American dietary structure almost explosive, but the situation is much better than in China? In fact, our cognitive thinking has been wrong. Research has shown that wrong dietary habits do not necessarily mean eating too much sugar and fat. Researchers found that the top three deadly factors were actually: high salt intake, low intake of whole grains, and low intake of fruits.
How can one eat healthily? The Chinese Center for Disease Control and Prevention has provided 5 principles for healthy eating in the article. The first is food diversification, choosing whole grains as much as possible; the second is to limit salt intake, not exceeding 5 grams of salt per day; the third is to control oil consumption, not exceeding 25 grams of oil per day; the fourth is to restrict sugar, ideally not exceeding 25 grams per day; and the last is to quit alcohol.
2. Authoritative Research: Reducing salt intake by 1 gram can reduce the risk of heart disease
It is imperative for the Chinese to “reduce salt intake,” but the reliance of the Chinese on salt is deeply ingrained – Chinese people sprinkle salt on almost everything they eat. Therefore, despite doctors and experts recommending less salt, people continue to eat as they please.
In actuality, reducing salt intake does not mean abstaining from salt entirely, but consuming less salt. Even if one only reduces salt intake by 1 gram a day, it can have a very beneficial impact on the body in daily life.
In 2023, Chinese researchers published a groundbreaking study in the prestigious journal The British Medical Journal. This study conducted a 12-month controlled trial in 60 communities in the provinces of Qinghai, Hebei, Sichuan, Hunan, Heilongjiang, and Jiangxi.
During the trial, a total of 1419 participants were enrolled and divided into 2 groups. The intervention group comprised 706 individuals who underwent salt reduction interventions arranged by the researchers; while the control group consisted of 713 individuals who followed a normal diet pattern.
After 12 months of intervention, the researchers found that compared to the control group, the intervention group’s average salt intake was reduced by 0.9 grams per day, and their systolic and diastolic blood pressure also decreased by 2.0 mmHg and 1.1 mmHg, respectively. The study emphasized that this would also reduce their stroke risk by 5.2% and reduce the risk of ischemic heart disease by 3.2%.
Hence, reducing salt intake is crucial; even subtle changes can promote health. In daily life, there are several ways to help reduce salt intake.
Use low-sodium salt instead of regular salt: Low-sodium salt generally contains 25% potassium chloride, which can also provide a “salty” taste and reduce sodium intake.
Use other ingredients to “enhance flavor”: The essence of saltiness is the stimulation of sodium ions that trigger nerve signals in the body. If other substances can enhance this signal, then the salty flavor can increase without added salt. Currently, researchers have found that chicken essence and monosodium glutamate can achieve this effect.
Avoid drinking too much soup: Soup itself is low in nutrients, but it has a high salt content.
3. Reminder: How much you eat may determine how long you live
What you eat affects your lifespan, and the quantity you eat can also determine how long you will live. While we often say that being able to eat is a blessing, research shows that if you truly want to live longer, it may be better to eat less.
This research comes from Nature Aging journal. Researchers found that if healthy adults reduce calorie intake by 25% each day, their aging rate will slow by 2-3%, meaning their risk of death will decrease by 10-15%.
Not only can eating less promote longevity, but it can also help in treating diseases caused by “overeating,” such as diabetes, obesity, chronic constipation, and even atherosclerosis.
Some scholars have successfully improved indicators such as blood pressure, blood sugar, and blood lipids in obese populations through fasting interventions. During a week of fasting, participants could only consume meal replacements composed of ginseng polysaccharides and dietary fiber three times a day, along with water. After the trial, participants had to continue maintaining good dietary habits without overeating. Following this regimen, participants not only improved all indicators but also received positive safety evaluations.
However, while fasting has recently gained considerable praise, several points need to be noted.
Professional guidance: Improper fasting can harm health, leading to issues in the body’s nervous system, digestive system, and circulatory system. Therefore, professional guidance is essential.
Healthy fasting: Gradual fasting must be adopted, with fasting not exceeding 10 days. After fasting, the diet should be gradually reintroduced, starting with thin porridge, then moving on to noodles, vegetables, and fruits, avoiding overeating.
Groups that should avoid fasting: Not everyone is suitable for fasting. People with underlying diseases, the elderly, children, minors, and underweight individuals are not suitable for fasting.
References:
【1】”The Global Eating Report is Here! ‘The Lancet’: Over 20% of Chinese Die from ‘Eating the Wrong Food’.” Life Times. 2019-04-08
【2】Yun Wuxin. “A Few Tricks to Help You Reduce Salt Intake” [J]. Health Review, 2017, (12): 52-53.
【3】”By Eating 1 Gram Less Salt per Day, These Changes Happened in the Body!” Science Popularization China. 2023-10-18
【4】”Eating Less Not Only Promotes Longevity, but Can Also Treat Diseases? Many People Don’t Know…” Science Popularization China. 2022-04-15
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