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UniquePerspectivesonDietaryChoices
FredHardinge,DrPH,RDAssociateDirector
GeneralConferenceHealthMinistriesDepartment
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The“Original”DietIsthatdietstillavailable,andisitgoodforme?
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OriginalDiet
• Genesis1:29:“ThenGodsaid,Igiveyoueveryseed-bearingplantonthefaceofthewholeearthandeverytreethathasfruitwithseedinit.Theywillbeyoursforfood.”• Genesis3:18:adds“...andyouwilleattheplantsofthefield.”
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WhatKindsofFood?
• Fruit
•Vegetables
•Wholegrains
• Legumes
•Nuts&seeds
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TheseFoodsAreBest…whenconsumedastheycomefromnature:notrefined,notpulledapart,orfractionated.✓Lowinfat✓Lowinsaturatedfat✓Nocholesterol✓Highindietaryfiber✓Lowinrefinedsugar✓Containsrichsourcesofvitaminsandminerals
✓Highamountsofprotectivesubstances:phytochemicals,antioxidants
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NutritionAuthoritiesAgree
Useplantfoodsasthefoundationofyourmeals.Eatingavarietyofgrains(especiallywhole-grains),fruitsandvegetablesisthebasisofhealthyeating.
6Perspectives of Dietary Choices.key - April 19, 2018
Howdowedefineplant-baseddiets?
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–American Dietetic Association and Dieticians of Canada, February 16, 2014
" ... plant-based diets, defined as diets that include generous amounts of plant foods and
limited amounts of animal foods"
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–The Permanente Journal. Kaiser Permanente. 17 (2): 61–66
“... a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meats, dairy products, and eggs as well as all refined and processed
foods.”
“A key distinction is that although most of these diets are defined by what they exclude,
the plant-based diet is defined by what it includes.
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–Nutrition, Exercise, and Behavior: An Integrated Approach to Weight Management, 2012
“A plant-based diet is not necessarily a vegetarian diet. Many people on plant-
based diets continue to use meat products and/or fish but in smaller quantities.”
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Plant-based Diets
Ovo-lactovegetarian
FlexitariansTotalvegetarian(vegan)
Semi-vegetarians
Pesco-vegetarian
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–Huffington Post, 05/24/2017
Vegans abstain from eating any animal products… But it doesn’t necessarily mean they’re eating lots of whole
foods plant-based meals. Vegans could get through life eating processed foods and snubbing their veggies just
like anyone else. Think potato chips, (vegan-friendly) gummy candy, and even cookies.
“A whole foods plant-based diet, on the other hand, emphasizes eating whole fruits and vegetables,
consuming lots of whole grains, and staying away from (or at least minimizing) the intake of animal products and
processed foods for health reasons. That means that even vegan desserts made with refined sugar or
bleached flour are out.”
12Perspectives of Dietary Choices.key - April 19, 2018
UnhealthfulTotalVegetarianDietsNotallplantfoodsarenecessarilybeneficialforhealth.
• Ladenwithrefinedgrainslikewhitebreadandwhiterice
• Useofsugar-sweetenedbeveragesandjuices
• Mealsfilledwithcookiesandcrackers
• Chips
• Dairy-freeicecream,puddings,etc.
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NutrientsofConcern• VitaminB12
• Calcium• VitaminD• n-3FattyAcids• Iron• Zinc• Iodine
J Am Diet Assoc. 2009;109: 1266-1282.
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SuggestionsforaHealthyAnimal-freeDiet
• Ensureamplegrains,vegetables,legumes,fruits,nuts,seedsandberries.• Avoidreplacinganimalfoodsbyrefined,sweet,fattycommercialproducts,eveniffromplantsources.
• TakeasupplementofvitaminB12daily.
• Obtainadequatesunlightandemphasizehighcalciumvegetables,orsupplementwithcalcium.• Considersupplementshighinomega-3fattyacids.
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WhynottakeVitaminD?
• Virtuallynoprovablehealthbenefits• Reviewofmorethan100systematicreviewsfoundonlyafew“probable”relationshipsbetweenserumvitaminDlevelsandclinicaloutcomes,andthatsupplementationdoesnotincreaseBMDorreducefactorriskorfalls.• USPSTFfoundinsufficientevidencetosupporttestingorsupplementationincommunitylivingadults.
LeFevreML,LeFevreNM.VitaminDscreeningandsupplementationincommunity-dwellingadults:commonquestionsandanswers.AmFamPhysician.2018;97(4):254–260.
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IsaTotalVegetarianDietforEveryone?
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MustAlwaysTakeaGlobalPerspective
• Availabilityoffortifiedfoods• Affordabilityofthosefortifiedfoods• Abilitytoimplementhealthydietarychanges• Availabilityofqualitysupplements• Affordabilityofsupplements• Leveloffoodandnutritionknowledge
18Perspectives of Dietary Choices.key - April 19, 2018
WilltheAdventistHealthStudyResultsAnswerAlltheQuestions?Therearenosimpleanswers.Onedietisunlikelytobebestforalldiseaseoutcomes.
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DietaryPatternandTotalMortality*Risk Factor RR 95% Confidence Intervals
Non-vegetarian 1.00
Total 0.85 0.71-- 0.93
Lacto-ovo- 0.91 0.82 – 0.96
Pesco- 0.81 0.69 – 0.88
Semi- 0.92 0.80—1.06*Adjustedforage,gender,andethnicity.
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RedMeatandTotalMortality*Risk Factor RR 95% Confidence Intervals
No red meat 1.00
1 oz/day (28 g) 1.27 1.19– 1.35
2 oz/day (56 g) 1.61 1.42 – 1.83
3 oz/day (84 g) 2.05 1.70 – 2.47*Adjustedforage,gender,andethnicity.
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TotalMortalityDifferences(ComparativeDifferencesinRR)
Total Veg vs L-O Veg
No Red Meat vs 28 g
No Red Meat vs 56 g
No Red Meat vs 84 g
0 0.275 0.55 0.825 1.1
1.05
0.61
0.27
0.06
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DietaryPatternandCHDMortality*Risk Factor RR 95% Confidence Intervals
Non-vegetarian 1.00
Total 0.91 0.67– 1.10
Lacto-ovo- 0.90 0.80 – 1.12
Pesco- 0.80 0.64 – 1.05
Semi- 0.85 0.58—1.07*Adjustedforage,gender,andethnicity.
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DietaryPatternandTotalCancer*Risk Factor RR 95% Confidence Intervals
Non-vegetarian 1.00
Total 0.92 0.65 - 0.93
Lacto-ovo- 0.90 0.83 – 1.02
Pesco- 0.94 0.82 – 1.11
Semi- 0.94 0.66 - 0.97*Adjustedforage,gender,andethnicity.
24Perspectives of Dietary Choices.key - April 19, 2018
RedMeatandColonCancer*Risk Factor RR 95% Confidence Intervals
No red meat 1.00
1 oz/day (28 g) 1.35 1.07– 1.71
2 oz/day (56 g) 1.83 1.14 – 2.93
3 oz/day (84 g) 2.48 1.22 – 5.03*Adjustedforage,gender,andethnicity.
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CancerMortalityDifferences(ComparativeDifferencesinRR)
Total Veg vs L-O Veg
Total Veg vs Pesco
No Red Meat vs 28 g
No Red Meat vs 56 g
No Red Meat vs 84 g
0 0.4 0.8 1.2 1.6
1.48
0.83
0.35
0.08
0.02
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Thevegetarianadvantageisveryclearalmosteverywhere!
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OverallConclusions
• Vegetariandietshaveclearandimportanteffectsonriskofchronicdisease
• Dietsareverycomplexanddissectingouttheactivecomponentsisdifficult,butanon-goingtaskinAHS-2
• Whichtypeofvegetariandietisbestwillprobablyhavenosimpleanswer,asonedietisunlikelytobebestforalldiseaseoutcomes
• Strongconclusionsrequirestrongevidence—AHS-2ishelpingtoprovidethiskindofevidence.
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WhatistheOptimumVegetarianDiet?
• Sofartotalvegetarianslookverygood,butnotyetconvincinglysuperiortolacto-ovovegetarians.• Weneedtokeeplookingasthedatagrowsmorerobust.
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PracticalConclusion
• Theevidencerightnowissufficienttosupportawholeplant-baseddietthat:• maystillincludesomelacto-ovofoods(usedprimarilyascondiments);
• isotherwiseplant-based,ortrendsstronglyinthatdirection.
• avoidsallredmeats(includingpoultry)!
30Perspectives of Dietary Choices.key - April 19, 2018
Let’sMovetheConversationto…1. Torecognizehealthismuchmorethanwhatweeat!
• FaithinGodandservicetoothers• Exercise
• Sleep• Avoidingalcohol,tobacco,andcaffeine• Adequatehydration
• Awholesome,balancedplant-baseddiet
2. How’sofeatinghealthfully…notjustthedo’sanddon’ts.3. Theimportanceofavoidingredmeat.
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Ifyouwaittomodifyyourlifestyleuntilallthedetailsareknownforsure—youwillbedead!
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Perspectives of Dietary Choices.key - April 19, 2018