The consequences of the Western diet are profound, encompassing not only physical health issues but also mental health concerns. Its highly palatable but nutritionally deficient foods can trigger addictive-like behaviors, leading to long-term changes in brain function.
As we grapple with the challenges posed by this diet, it becomes increasingly essential to promote balanced, whole-food-based nutrition to mitigate the detrimental effects of the Western diet on our well-being and longevity. This article will deliberate the implications of this diet and provide insights into healthier ways of eating along with integrative ways to boost your nutritional status.
[signup]
The Western Diet Explained
The Western diet is characterized by a combination of nutritional choices that have significant health implications. This diet is marked by four key components: high consumption of processed foods, excessive intake of red meat, sugary beverages and sweets, and low intake of fruits and vegetables.
The Western diet is inundated with pre-packaged, heavily processed foods that are often loaded with additives, preservatives, and unhealthy fats. These convenient but nutritionally deficient options contribute to a range of health issues. Red meat, particularly when consumed in large quantities, as seen in this diet, is associated with elevated levels of saturated fats, which can lead to cardiovascular problems and other metabolic disorders.
The Western diet also includes copious amounts of sugary drinks and sweets, contributing to the alarming rise in obesity, diabetes, and dental issues. In contrast to the balanced diets recommended for optimal health, the Western diet often lacks sufficient fruits and vegetables, depriving the body of essential vitamins, minerals, and dietary fiber.
Historically, the Western diet has evolved in response to the rapid changes in food production and processing, which occurred too swiftly for our genetic makeup to adapt. Before the advent of agriculture, humans consumed minimally processed, natural foods. However, the introduction of agriculture and industrialization brought about a shift towards processed, nutrient-poor foods that are now ubiquitous in the Western diet.
Western Diet Health Impacts
The Western diet has emerged as a major contributor to a global health crisis, with dire consequences on various aspects of well-being. Obesity has reached alarming rates. The World Health Organization (WHO) stated that in 2016, almost two billion adults were overweight, and a staggering 650 million were classified as obese.
Chronic illnesses connected to obesity, such as diabetes and cardiovascular diseases, have risen to become leading causes of death, costing an estimated $147 billion in medical expenses in 2008 alone. The Western diet, characterized by its high-calorie, low-nutrient foods, plays a pivotal role in this crisis. Despite growing awareness of the importance of healthy eating, the consumption of foods rich in fat and sugar remains a significant component of this diet, fueling the obesity epidemic.
Cardiovascular diseases (CVD) are also on the list of negative health impacts caused by the Western diet. Saturated fats and trans fats contribute to the development of heart diseases. Over 64 million Americans suffer from cardiovascular diseases. Hypertension further exacerbates this issue, as it’s a major risk factor for CVD. Hypertension affects 50 million Americans and significantly impacts public health costs.
Type 2 diabetes is another concern of the Western diet and is closely linked to high sugar intake. That high sugar intake creates pro-inflammatory substances that induce oxidative stress, causing health issues such as type 2 diabetes. The United States alone harbors 11 million individuals with this condition, which affects over 8% of the world population and continues to increase, making this a world epidemic. These statistics underscore the profound health implications of the Western diet on metabolic disorders.
Moreover, cancer is heavily influenced by dietary habits, with a third of cancer deaths attributed to poor nutrition and obesity. The Western diet, marked by processed foods and low fruit and vegetable consumption, is a significant factor in cancer’s prevalence, making it the second leading cause of death in the United States.
How Can Functional Medicine Labs Be Used To Test Your Nutritional Status?
Functional medicine labs are excellent clinical tools to assess nutritional status, provide guidance on personal dietary plans, and help monitor the effectiveness of targeted nutrition interventions. Here are some labs that are often used by practitioners to investigate the nutritional status of individuals:
Micronutrient Panel
One of the most effective ways to discover your nutritional status is through a micronutrient panel. This micronutrient test measures over 40 different types of nutrients needed for optimal health and function, including vitamins, minerals, fatty acids, and antioxidants.
NutrEval
The NutrEval FMV test analyzes markers of dietary insufficiencies and nutrient imbalances. This panel is great for assessing underlying factors linked with chronic conditions such as metabolic syndrome and other diet-related diseases.
Organic Acids Test (OAT)
The OAT provides a comprehensive analysis of metabolic health. It analyzes biomarkers associated with vitamins, minerals, and oxidative stress levels. It can help detect metabolic dysfunction and imbalances that hinder cellular function.
GI-MAP
The GI-MAP is a comprehensive stool analysis that provides information on overall gut health and function. It can give insights into digestion, inflammation, and other indicators that impact nutrient absorption.
[signup]
What Are Some Healthier Diets?
With the many negative health consequences of the Western diet, nutrient-rich diet alternatives are needed to counteract these impacts. Here are some healthier diet choices to consider:
Elimination Diet
Elimination diets offer a helpful starting point to identify foods that may not agree with your body and overall well-being. These diets center on the removal of potentially troublesome foods. During the diet, you temporarily exclude one or more suspect foods for a few weeks.
Throughout this period, maintain a journal to record your reactions to these foods. The goal is to uncover underlying sensitivities, inflammatory foods, and any substances that might upset your digestive system and immune response. Gradually, you’ll reintegrate these foods into your diet, monitoring their effects on your body.
Plant-Based Diets
Plant-based diets are just that: diets rich and plentiful in plant foods such as vegetables, fruits, whole grains, legumes, and nuts. At the same time, minimizing or excluding animal products such as red meat, fish, and dairy. This diet is high in fiber and nutrients and is helpful in reducing the risk of CVD, diabetes, and cancer, along with improving neurological health.
Intermittent Fasting
Intermittent fasting involves regular periods of not eating within a set schedule. Research found that this dietary approach effectively lowers fasting blood glucose, hemoglobin A1c, insulin levels, insulin resistance, body mass index, waist size, total cholesterol, LDL cholesterol, and triglycerides. These findings highlight the positive impact of intermittent fasting on individuals with metabolic syndrome.
Mediterranean Diet
The Mediterranean diet is a proven nutritional plan inspired by the diets of the Mediterranean region. It prioritizes whole, unprocessed foods like fruits, veggies, whole grains, beans, nuts, seeds, fish, and healthy fats like olive oil. These foods provide fiber, good fats, and antioxidants. Following the Mediterranean diet can help control blood sugar, lower heart disease risk, and manage weight effectively.
Supplements & Herbs That Can Be Added to a Healthy Diet
Many supplements and herbs can be combined with a balanced diet to improve health.
Fiber
Fiber is needed to help with balancing glucose levels, improving digestion, appetite control, and modulating weight. It is recommended to take anywhere between 19 grams and 38 grams per day, depending on age.
Probiotics
Probiotics are microbes that are beneficial for balancing the microbiome and improving gut health and overall health. It can help with digestion, decreasing inflammation, and enhancing metabolic processes.
CoQ10
CoQ10 is a fat-soluble known for its high antioxidant capacity. It’s effective at improving conditions such as diabetes and CVD. Supplementation with this nutrient can decrease oxidative stress levels, improving overall metabolic health.
Vitamin D
Many people are deficient in this nutrient, and deficiencies can lead to metabolic issues such as diabetes and CVD. Vitamin D is a vital prohormone fat-soluble vitamin that is needed for many physiological processes like gene regulation.
Omega 3s
Omega 3’s are considered a super nutrient known for their anti-inflammatory properties. It can also be indicated in improving health conditions such as CVD, arthritis, and cognitive impairment. Over half of Americans don’t consume enough of this fatty acid, and supplementation should be considered as part of a healthy nutritional plan.
Reishi
Reishi (Ganoderma lucidum/lingzhi) is a medicinal mushroom known for its many health benefits. It is considered anti-cancerous, anti-hypertensive, and antioxidant. It can protect the liver and modulate the immune system. Incorporating this into a dietary plan can help improve overall health outcomes.
[signup]
Summary
The Western diet’s departure from our ancestral nutritional model has led to a host of health challenges, including obesity, diabetes, heart disease, and cancer. It is imperative to address this dietary crisis and promote healthier eating patterns to combat these dire health consequences.
There are plenty of other healthy choices that can be made to improve overall health, reduce disease risk, and enhance quality of life. Dietary changes such as incorporating a Mediterranean diet and adding in supplements such as Vitamin D and Reishi mushrooms can make all the difference in your metabolic health. As always, consult with your healthcare provider before adding or adjusting your health choices.
The consequences of the Western diet are significant, affecting both physical and mental health. Its highly palatable but nutritionally limited foods can encourage behaviors similar to addiction, potentially leading to long-term changes in brain function.
As we address the challenges posed by this diet, it becomes increasingly important to promote balanced, whole-food-based nutrition to support overall well-being and longevity. This article will explore the implications of this diet and provide insights into healthier eating habits along with integrative ways to enhance your nutritional status.
[signup]
The Western Diet Explained
The Western diet is characterized by a combination of nutritional choices that may have significant health implications. This diet is marked by four key components: high consumption of processed foods, excessive intake of red meat, sugary beverages and sweets, and low intake of fruits and vegetables.
The Western diet includes pre-packaged, heavily processed foods that are often loaded with additives, preservatives, and unhealthy fats. These convenient but nutritionally limited options may contribute to various health issues. Red meat, particularly when consumed in large quantities, as seen in this diet, is associated with elevated levels of saturated fats, which can be linked to cardiovascular problems and other metabolic concerns.
The Western diet also includes large amounts of sugary drinks and sweets, contributing to the rise in obesity, diabetes, and dental issues. In contrast to the balanced diets recommended for optimal health, the Western diet often lacks sufficient fruits and vegetables, which are important for providing essential vitamins, minerals, and dietary fiber.
Historically, the Western diet has evolved in response to the rapid changes in food production and processing, which occurred too swiftly for our genetic makeup to adapt. Before the advent of agriculture, humans consumed minimally processed, natural foods. However, the introduction of agriculture and industrialization brought about a shift towards processed, nutrient-poor foods that are now common in the Western diet.
Western Diet Health Impacts
The Western diet has emerged as a major contributor to a global health crisis, with significant consequences on various aspects of well-being. Obesity has reached concerning rates. The World Health Organization (WHO) reported that in 2016, almost two billion adults were overweight, and a staggering 650 million were classified as obese.
Chronic illnesses associated with obesity, such as diabetes and cardiovascular diseases, have become leading causes of death, with substantial medical expenses. The Western diet, characterized by its high-calorie, low-nutrient foods, plays a pivotal role in this crisis. Despite growing awareness of the importance of healthy eating, the consumption of foods rich in fat and sugar remains a significant component of this diet, contributing to the obesity epidemic.
Cardiovascular diseases (CVD) are also among the health impacts associated with the Western diet. Saturated fats and trans fats may contribute to the development of heart diseases. Over 64 million Americans are affected by cardiovascular diseases. Hypertension further exacerbates this issue, as it’s a major risk factor for CVD. Hypertension affects 50 million Americans and significantly impacts public health costs.
Type 2 diabetes is another concern associated with the Western diet and is closely linked to high sugar intake. High sugar intake may create pro-inflammatory substances that induce oxidative stress, potentially leading to health issues such as type 2 diabetes. The United States alone has 11 million individuals with this condition, which affects over 8% of the world population and continues to increase, making this a global concern. These statistics underscore the potential health implications of the Western diet on metabolic disorders.
Moreover, cancer is influenced by dietary habits, with a portion of cancer deaths attributed to poor nutrition and obesity. The Western diet, marked by processed foods and low fruit and vegetable consumption, is a factor in cancer’s prevalence, making it a leading cause of death in the United States.
How Can Functional Medicine Labs Be Used To Test Your Nutritional Status?
Functional medicine labs are useful tools to assess nutritional status, provide guidance on personal dietary plans, and help monitor the effectiveness of nutrition interventions. Here are some labs that are often used by practitioners to investigate the nutritional status of individuals:
Micronutrient Panel
One way to discover your nutritional status is through a micronutrient panel. This test measures over 40 different types of nutrients needed for health and function, including vitamins, minerals, fatty acids, and antioxidants.
NutrEval
The NutrEval FMV test analyzes markers of dietary insufficiencies and nutrient imbalances. This panel is useful for assessing factors linked with chronic conditions such as metabolic syndrome and other diet-related concerns.
Organic Acids Test (OAT)
The OAT provides an analysis of metabolic health. It analyzes biomarkers associated with vitamins, minerals, and oxidative stress levels. It can help detect metabolic imbalances that may affect cellular function.
GI-MAP
The GI-MAP is a stool analysis that provides information on overall gut health and function. It can give insights into digestion, inflammation, and other indicators that impact nutrient absorption.
[signup]
What Are Some Healthier Diets?
With the potential negative health impacts of the Western diet, nutrient-rich diet alternatives may help support better health. Here are some healthier diet choices to consider:
Elimination Diet
Elimination diets offer a way to identify foods that may not agree with your body and overall well-being. These diets focus on the removal of potentially troublesome foods. During the diet, you temporarily exclude one or more suspect foods for a few weeks.
Throughout this period, maintain a journal to record your reactions to these foods. The goal is to uncover underlying sensitivities, inflammatory foods, and any substances that might affect your digestive system and immune response. Gradually, you’ll reintegrate these foods into your diet, monitoring their effects on your body.
Plant-Based Diets
Plant-based diets are rich in plant foods such as vegetables, fruits, whole grains, legumes, and nuts, while minimizing or excluding animal products such as red meat, fish, and dairy. This diet is high in fiber and nutrients and may help support heart health, manage blood sugar levels, and promote overall well-being.
Intermittent Fasting
Intermittent fasting involves regular periods of not eating within a set schedule. Research suggests that this dietary approach may help manage blood sugar levels, support healthy weight management, and promote metabolic health.
Mediterranean Diet
The Mediterranean diet is inspired by the diets of the Mediterranean region. It prioritizes whole, unprocessed foods like fruits, veggies, whole grains, beans, nuts, seeds, fish, and healthy fats like olive oil. These foods provide fiber, good fats, and antioxidants. Following the Mediterranean diet may help support heart health, manage blood sugar, and promote overall wellness.
Supplements & Herbs That Can Be Added to a Healthy Diet
Many supplements and herbs can be combined with a balanced diet to support health.
Fiber
Fiber is important for supporting healthy digestion, appetite control, and weight management. It is suggested to consume anywhere between 19 grams and 38 grams per day, depending on age.
Probiotics
Probiotics are beneficial microbes that support a balanced microbiome and gut health. They may help with digestion, reducing inflammation, and enhancing metabolic processes.
CoQ10
CoQ10 is known for its antioxidant properties. It may support metabolic health and help manage oxidative stress levels.
Vitamin D
Many people have low levels of this nutrient, which can affect metabolic health. Vitamin D is important for various physiological processes, including gene regulation.
Omega 3s
Omega 3’s are known for their potential anti-inflammatory properties. They may support heart health, joint health, and cognitive function. Many people do not consume enough of this fatty acid, and supplementation can be considered as part of a healthy nutritional plan.
Reishi
Reishi (Ganoderma lucidum/lingzhi) is a mushroom known for its potential health benefits. It may support immune function and overall health. Incorporating this into a dietary plan can help support wellness.
[signup]
Summary
The Western diet’s departure from traditional nutritional models has led to various health challenges, including obesity, diabetes, heart disease, and cancer. It is important to address this dietary trend and promote healthier eating patterns to support overall health.
There are many healthy choices that can be made to support overall health, reduce disease risk, and enhance quality of life. Dietary changes such as incorporating a Mediterranean diet and adding supplements like Vitamin D and Reishi mushrooms can contribute to better metabolic health. As always, consult with your healthcare provider before making changes to your diet or health regimen.
Vicente Javier Clemente-Suárez, Ana Isabel Beltrán-Velasco, Redondo-Flórez, L., Martín-Rodríguez, A., & José Francisco Tornero-Aguilera. (2023). Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review. Nutrients, 15(12), 2749–2749. https://doi.org/10.3390/nu15122749
Rakhra, V., Galappaththy, S. L., Bulchandani, S., & Cabandugama, P. K. (2020). Obesity and the Western Diet: How We Got Here. Missouri medicine, 117(6), 536–538.
Medina‐Reyes, E. I., Rodríguez‐Ibarra, C., Déciga‐Alcaraz, A., Díaz‐Urbina, D., Chirino, Y. I., & José Pedraza-Chaverrı́. (2020). Food additives containing nanoparticles induce gastrotoxicity, hepatotoxicity and alterations in animal behavior: The unknown role of oxidative stress. Food and Chemical Toxicology, 146, 111814–111814. https://doi.org/10.1016/j.fct.2020.111814
Standl, E., Khunti, K., Hansen, T. B., & Schnell, O. (2019). The global epidemics of diabetes in the 21st century: Current situation and perspectives. European journal of preventive cardiology, 26(2_suppl), 7–14 https://academic.oup.com/eurjpc/article/26/2_suppl/7/5925429
López-Taboada, I., Héctor González-Pardo, & Conejo, N. M. (2020). Western Diet: Implications for Brain Function and Behavior. Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.564413
(2023, June 27). Retrieved September 29, 2023, from Rupa Health website: https://www.rupahealth.com/post/3-functional-medicine-labs-that-can-help-individualize-nutrition-options-for-type-2-diabetics
10 Signs You Should Try An Elimination Diet. (2022, August 30). Retrieved September 29, 2023, from Rupa Health website: https://www.rupahealth.com/post/how-to-do-an-elimination-diet
Plant-Based Diets. (2023). Retrieved September 29, 2023, from Physicians Committee for Responsible Medicine website: https://www.pcrm.org/good-nutrition/plant-based-diets
(2022, August 12). Retrieved September 29, 2023, from Rupa Health website: https://www.rupahealth.com/post/7-evidence-based-health-benefits-of-intermittent-fasting
Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S., & Sun, C. (2022). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. International journal of endocrinology, 2022, 6999907. https://www.hindawi.com/journals/ije/2022/6999907/
4 Science Backed Health Benefits of The Mediterranean Diet. (2022, November 16). Retrieved September 29, 2023, from Rupa Health website: https://www.rupahealth.com/post/4-science-backed-health-benefits-of-the-mediterranean-diet
95% of American’s Aren’t Getting Enough Fiber: How Many Grams Should We Be Consuming Per Day? (2022, December 13). Retrieved September 29, 2023, from Rupa Health website: https://www.rupahealth.com/post/95-of-americans-arent-getting-enough-fiber-how-many-grams-of-fiber-should-we-be-consuming-per-day
(2023, April 19). Retrieved September 29, 2023, from Rupa Health website: https://www.rupahealth.com/post/whats-the-difference-between-prebiotics-vs-probiotics-vs-postbiotics
(2023, March 20). Retrieved September 29, 2023, from Rupa Health website: https://www.rupahealth.com/post/health-problems-linked-to-vitamin-d-deficiency
(2023, January 6). Retrieved September 29, 2023, from Rupa Health website: https://www.rupahealth.com/post/omega-3s-the-superfood-nutrient-you-need-to-know-about
Reishi (Ganoderma lucidum/lingzhi) | Fullscript. (2020, October 19). Retrieved September 29, 2023, from Fullscript website: https://fullscript.com/ingredient/reishi
Maholy, Dr. N. (2023, March 9). Integrative Medicine Protocol For Reversing Type 2 Diabetes. Rupa Health. https://www.rupahealth.com/post/integrative-medicine-protocol-for-reversing-type-2-diabetes
Whitman, Dr. S. (2023, February 24). What is Functional Dentistry. Rupa Health. https://www.rupahealth.com/post/a-functional-medicine-approach-to-dentistry
Maholy, Dr. N. (2023, March 9). Integrative Medicine Protocol For Reversing Type 2 Diabetes. Rupa Health. https://www.rupahealth.com/post/integrative-medicine-protocol-for-reversing-type-2-diabetes
Khakham, C. (2023, April 6). Understanding Your Risk of Cardiovascular Disease With Functional Medicine Labs. Rupa Health. https://www.rupahealth.com/post/understanding-your-risk-of-cardiovascular-disease-with-functional-medicine-labs
Weinberg, Dr. J. (2022a, July 26). 5 Things You Can Do To Find Relief For Arthritis. Rupa Health. https://www.rupahealth.com/post/a-functional-medicine-approach-to-osteoarthritis
%201.svg){kind=logo}
Ready to become a world class gut health expert? Join Jeannie Gorman, MS, CCN, for a 
