Disease Proof

Karen Collins, R.D. of MSNBC takes a look at what happens when people add more fruits and vegetables to their diet. Collins examines the results of a new study linking overall diet to how well nutrients from fruits and veggies are absorbed:

Researchers at the University of Michigan recently decided to see how results of boosting vegetable and fruit consumption might vary depending on level of fat consumption. About 100 women were followed for a year. Some made no changes at all in their eating. Others increased vegetables and fruits from less than four servings a day to about 11, but kept dietary fat at their usual level of more than 30 percent of calories. A third group kept their usual low intake of vegetables and fruits, but reduced dietary fat to an average of about 16 percent of calories (quite low). A fourth group both decreased fat consumption and increased vegetables and fruits.

It seems the quality of a person’s diet directly affects how much they benefit from eating more plant matter:

Eating more produce raised consumption of nutrients like vitamin C and beta-carotene substantially. More importantly, blood levels of vitamin C, beta-carotene and another carotenoid, alpha-carotene, also rose. These increases were not prevented by reduced dietary fat.

Drop in some forms of Vitamin E
The study does suggest another possible problem with low-fat diets. Alpha-tocopherol is the form of vitamin E most widely studied for its possible antioxidant benefits. It is found in most vitamin supplements and fortified foods, and was not affected by reducing dietary fat. But consumption of gamma-tocopherol, a form that seems to be anti-inflammatory and may even stimulate self-destruction of cancer cells, dropped by more than 50 percent on the low-fat diets.

To get health benefits from low-fat diets, make sure that saturated fat is the type of fat you cut back.

Collins gives some advice for people looking to add more fruit and vegetables to their diet:

A general reminder is to make sure you are not eating too many calories if you are adding these foods to your diet. Increasing the amounts of fruits and vegetables you eat can promote weight control, but only if they replace higher fat foods like ice cream, meat and chips — to help you consume fewer calories. But if fruits and vegetables are simply added to what you already eat, total calories won’t significantly drop and weight loss should not be expected.

I pulled this article because it illustrates another major flaw in American dietary knowledge. We look at fruits and vegetables as magic pills, meaning lots of Americans eat horrible food seven days a week, then expect an occasional apple to keep the doctor away. Maximum health benefit comes from eating healthy nutrient-rich foods every day! And not viewing them as bandaids for otherwise poor diets.

This may be why Dr. Fuhrman doesn’t envision everyone embracing his Eat to Live plan:

The social and economic forces that are pulling our population toward obesity and disease will not be defeated by one book preaching about achieving superior health with nutritional excellence. The “good life” will continue to bring most Americans to a premature grave. This plan is not for everyone. I don not expect the majority of individuals to live this healthfully. However, they should at least make that decision by being aware of the facts rather than having their food choices shaped by inaccurate information or the food manufacturers. Some people will choose to smoke cigarettes, eat unhealthfully, or pursue other reckless habits.