Balanced Diet And Its Effect On Risk Of Diseases

How does balanced diet reduce the risk of chronic diseases?

Image Credit: Public Health England in association with the Welsh government, Food Standards Scotland, and the Food Standards Agency in Northern Ireland.

While you are busy hunting for the best single superfood among cranberries, garlic, flaxseed, cocoa, etc, the evidence of their protective effects is limited.

To reduce the risk of diet-related chronic diseases, globally, governments and national food authorities recommend dietary guidelines for people. Guidelines from America, UK, India, Mexico, South Africa, Germany, and various other countries recommend eating a large variety of foods in the form of a balanced diet.

How does "what one eats" affect the risk of diseases?

All diet-related chronic diseases have multiple causes, and most share abnormalities like decreased antioxidant status, acid-base imbalance in organs, increased inflammation in the body, impaired metabolism, impaired functioning of neurons, damage to DNA, hypertension, and modified digestive bacteria. The dietary factors perhaps alter these mechanisms and increase or decrease the risk of diseases.

What is a balanced diet?

A balanced diet is one which provides all the nutrients in the required amounts and
proper proportions. It can easily be achieved through a blend of the four basic food
groups.

1. Cereals, millets, and pulses
2. Vegetables and fruits
3. Milk and milk products, egg, meat and fish
4. Oils & fats and nuts & oil-seeds

A balanced diet provides around 50-60% of total calories from carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat. In addition, a balanced diet provides dietary fiber and antioxidants.

Why various guidelines recommend certain foods in plenty and restrict some foods?

A large body of scientific evidence exists for the effect of certain food groups on risk of diseases. Within plant food groups, grain products are more protective than fruits and vegetables. Among animal food groups, dairy/milk products have a neutral effect on the risk of chronic diseases, while red/processed meats tend to increase the risk. Among beverages, tea was the most protective and soft drinks the least protective.

About the author: Dr. Naval Asija is a licensed MBBS Physician from India. MBBS is the equivalent of the MD degree offered by international medical schools. He is based in Delhi, India, and works as a medical writer, editor, and consultant. He supports medical researches as an author's editor, medical communication companies involved in medico-marketing activities, and medical technology companies in improving their products. He can be contacted via his LinkedIn Profile: https://www.linkedin.com/in/navalasija/

Disclaimer: The content provided here is NOT a substitute for professional medical advice. If you consider taking any action based on the above information, we recommend that it should be first confirmed with your doctor. Our detailed disclaimer statement can be read at our homepage