You Are What You Eat
Food does more than fuel our bodies. Food influences fat storage and inflammatory response, both of which impact our health. Chronic low-grade inflammation is a prolonged and subtle activation of the immune system that can contribute to the development of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers.
“Dis-moi ce que tu manges, je te dirai ce que tu es.”
Jean Anthelme Brillat-Savarin (1825)
"Tell me what you eat and I will tell you who you are."
The world needs a reset in human diet urgently. A huge Lancet systematic analysis on Global Burden of diseases1 showed that unhealthy diet - one that is high in sodium, low in whole grains, low in fruit and vegetables, low in nuts and seeds, and low in omega-3 fatty acids - is responsible for more deaths than any other risks, including tobacco smoking globally.
The Link Between Fats and Inflammation
As fat cells grow too large, they outgrow their oxygen and energy supply, leading to cell death and tissue debris which, in turn, results in inflammation in the body. Additionally, when fat cells can no longer store energy, excess lipids spill into organs like the pancreas and liver, causing further inflammation, organ dysfunction, and a vicious cycle of insulin resistance and metabolic issues. On top of that, overworked mitochondria also produce harmful byproducts which impair insulin receptors causing them to "shut down", blocking further glucose intake. This results in insulin resistance too. It’s a huge tsunami of linked reactions within the body as we consume diets high in refined carbohydrates, added sugars, trans fats, and processed meats day after day. These foods increase levels of inflammatory markers like C-reactive protein (CRP) and may disrupt the balance of gut microbiota, a key player in regulating inflammation.
The Solution for a Better Body
Switching to a diet rich in whole and unprocessed foods and increased plant-based options offers numerous health benefits. Such diets are associated with reduced risks of cardiovascular disease, type 2 diabetes, high blood pressure, dyslipidemia, and certain cancers due to their nutrient density and the absence of harmful additives. Diets emphasising whole, plant-focused foods also mirror those found in longevity hotspots like the Mediterranean and Blue Zones. Foods like fruits, vegetables, whole grains, nuts, seeds, and fatty fish are packed with anti-inflammatory compounds such as polyphenols, vitamins C and E, and omega-3 fatty acids, helping to reduce inflammation. Additionally, fiber from plant-based foods supports a healthy gut microbiome, which is vital for reducing inflammation and strengthening the immune system.
Recommended Food Ratio
Let’s take a look at the healthiest country in the world - Singapore. Recognising the importance of balanced nutrition, the Singapore Health Promotion Board advocates using My Healthy Plate2 as a simple, visual guide for planning healthy meals. Applying My Healthy Plate for breakfast, lunch, and dinner helps simplify meal planning for you with portion size control and ensuring a balanced intake of nutrients essential for long-term health.
As you fill your plate at each meal:
- Fill one-quarter of the plate with whole grains which are rich in complex carbohydrates and fiber. Whole grains like oats, barley, brown rice, and quinoa help regulate blood sugar levels and provide sustained energy that see you through your day.
- Fill half the plate with fruits and vegetables which are rich in vitamins, antioxidants, and minerals to reduce inflammation. In addition, they support gut health and stabilise blood sugar due to the high fiber content.
- Fill one-quarter of the plate with lean proteins such as tofu, tempeh, eggs, fish, chicken, and legumes which are essential for building and maintaining muscle mass as well as for repairing damaged cells and boosting immunity. Plant-based proteins are especially beneficial for reducing inflammation and supporting heart health. Combining legumes with grains is a great way to ensure that you are getting all the amino-acids that you need during the day.
My Healthy Plate also advocates the use of unsaturated fats from sources like olive oil, oil from avocados, nuts, and seeds when cooking. These healthy fats support brain and heart health while lowering bad cholesterol (LDL).
Drinking lots of water is also emphasised in My Healthy Plate. Our Total Body Water (TBW) makes up about 50–70% of body composition. Adequate hydration is a crucial aspect of health. Staying hydrated supports cellular functions, digestion, nutrient transport which are necessary for reducing inflammation and maintaining overall well-being.
How to start?
Starting small is always a good start. Incorporate at least one whole-food meal per week, such as brown rice, a piece of steam chicken about the size of your palm, half plate of stir-fry vegetables. You may also start your day with a bowl of oats with fresh cut fruits which are high in fiber and are a good source of whole grains. Whenever possible, choose whole grains like brown rice, quinoa, or barley instead of refined grains like white rice and white bread.
Adding vegetables to lunch and dinner can be easy wins for most. Some ideas could include a wholemeal sandwich with chicken breast and salad, fish soup with wholemeal beehoon and extra vegetables, or a bowl with chickpeas, brown rice, salad greens, and tempeh with olive oil vinaigrette dressing.
Planning ahead also is very helpful, especially with a busy schedule. Batch cook dishes like stews, soups or even curry with healthier milk options like walnut milk for quick and healthy meals during the week. When cooking, reduce the reliance on salt and sugar as taste enhancer, flavour with herbs and spices like turmeric, ginger, garlic instead. These not only enhance the flavour but also provide anti-inflammatory benefits. Experiment with plant-based proteins by exploring tofu, tempeh, lentils, beans, chickpeas, and edamame as alternatives to meat. Cook beans, lentils and grains in big batches and use them over the week to assemble a quick salad bowl with some greens and tomatoes. You quick and convenient whole-food choice instead of fast-food when pressed for time. As you feel more comfortable with these dietary habits, you may even try dedicating one day a week to plant-based whole-food meals to gradually adapt to a more plant-focused lifestyle.
When dining out, leave the gravy and soup or reduce the quantity as they can be laden with sodium and/or saturated fats in the case of laksa gravy. Replace chips or candy with fruits or unsalted nuts in between meals. This helps you meet your daily fiber, vitamins, minerals and healthy fats requirements.
Conclusion
The relationship between food, chronic low-grade inflammation, and chronic diseases is clear: what we eat matters profoundly. Embracing a diet rich in whole foods and more plant-based options, guided by My Healthy Plate, can significantly reduce inflammation, improve health, and lower the risk of chronic diseases. With simple, actionable changes, you can make every meal a step toward a healthier life.
References
- Afshin, A., Sur, P. J., Fay, K. A., Cornaby, L., Ferrara, G., Salama, J. S., ... & Murray, C. J. L. (2019). Health effects of dietary risks in 195 countries, 1990–2017: A systematic analysis for the Global Burden of Disease Study 2017. The Lancet, 393(10184), 1958–1972. https://doi.org/10.1016/S0140-6736(19)30041-8
- HealthHub. (n.d.). Plan your meals with My Healthy Plate. Retrieved December 16, 2024, from https://www.healthhub.sg/live-healthy/plan-your-meals-with-my-healthy-plate
