A 2023 research study, published in Nutrients, explores how different dietary patterns influence biomarkers associated with non-communicable diseases (NCDs). Using a network meta-analysis and a nutritional geometry approach, this study sheds light on how balanced nutrition can significantly affect health outcomes.
(Did we need a study to prove the anecdotal feedback we hear every day? Not really... but does it help? Yep, it sure does. Keep reading for the research findings.)
Key Findings from the Study
Dietary Patterns and Inflammation: Diets emphasizing whole, minimally processed foods—such as the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets—were associated with lower levels of inflammation. These diets are rich in fruits, vegetables, nuts, and lean proteins, which have anti-inflammatory properties.
Improved Metabolic Biomarkers: The analysis revealed that diets high in refined sugars and saturated fats, such as the Western diet, were linked to elevated cholesterol and glucose levels. Conversely, plant-based diets showed improved lipid profiles and better glycemic control.
Dietary Diversity and Nutrient Balance: A key takeaway was that diversity in food choices is essential. Diets with a wide variety of nutrient-dense foods were better at supporting overall health compared to those relying heavily on single food groups.
Here's a graphic from the study that illustrates types of diets and typical outcomes. (We love seeing Paleo and Mediterranean in the middle!)
Key Biomarker Improvements
And here's where things get exciting: the lab results.
Cholesterol Reduction: The Mediterranean, DASH, and plant-based diets consistently showed a significant reduction in low-density lipoprotein (LDL) cholesterol, ranging from 0.17 to 0.29 mmol/L. Additionally, total cholesterol levels dropped by 0.24 to 0.36 mmol/L among participants following these diets, highlighting their efficacy in lowering cardiovascular risk factors.
Improved Insulin Sensitivity: The study found that the Paleo, plant-based, and dietary guidelines-based diets significantly reduced the homeostasis model assessment of insulin resistance (HOMA-IR) by 0.35 to 0.95. This suggests these diets may play a critical role in preventing or managing type 2 diabetes.
Anti-Inflammatory Effects: Chronic low-grade inflammation, a known precursor to several NCDs, was mitigated through diets rich in whole foods, healthy fats, and low-glycemic carbohydrates. For example, plant-based and Mediterranean diets were particularly effective in reducing inflammatory markers, underscoring their importance in promoting long-term health.
The analysis ranked the Paleo diet highest in overall biomarker improvement with a score of 67%, followed by DASH (62%) and Mediterranean (57%) diets. Not surprisingly, the Western diet scored the lowest at 36%, indicating its negative impact on health outcomes. 😬
At the very least: these findings reinforce the importance of adopting dietary patterns emphasizing whole, nutrient-dense foods. Not sure how to get started? Visit our page on ancestral health or book a free call with us today:
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