Instead of following the next fashion diet to lose weight, why not turn to the past for response?
A new study suggests that the traditional diet of people in Papua New Guinea, an island site in the Pacific Ocean, can be key to better intestinal health, thin waist lines and low risk of chronic disease – without the need for calorie restrictions.
Catch: You will need to dig dazzling, beef and wheat.
Moreover, researchers are opening their own cooking books to separate recipes from the diet they developed, inspired by the settlements of eating people from the island, so we can all change.
Western diets are low fiber notary and loaded with ultra processed foods, saturated fats and added sugars. They have been associated with strict rates of overweight, diabetes and heart disease, and are wreaking havoc on our delicate intestinal microbiomers.
In contrast, indigenous indigenous rural people New Guinea mainly eat food based on fiber rich but low in sugar and calories.
Previous research found that the population boasts a different intestinal microbe than their Western peers, along with lower levels of chronic disease.
Inspired by these findings, Dr. Jens Walter and his colleagues developed the diet of resetting non -industrialized microbioma (NIME), designed to repeat the eating patterns of Papua New Guinea rural populations.
“Industrialization has drastically influenced our intestinal microbioma, likely by increasing the risk of chronic diseases,” said Walter, professor of ecology, food and microbioma at the University of Cork College and the lead author of the study.
“To oppose this, we develop a diet that imitates traditional, non-industrialized dietary habits and is compatible with our understanding of dietary-microbiome interactions.”
The NIME diet, which is mostly based on plants, is filled with fruits, vegetables and legumes, with only a small service of chicken, salmon or pork daily. Excludes milk, beef and wheat – foods that are not part of the traditional diet in Papua New Guinea.
To prove the effect of the diet, researchers recruited 30 healthy chanadians and made them follow the regime for three weeks.
Food included Meli porridge for breakfast, Quinoa tabouleh salad loaded with lunch vegetables, and Brussels cabbage salmon and sweet potatoes for dinner. Snacks displayed almonds, dried aprics and tangerine oranges.
In particular, the 2,500 calorie meal plan gave a 45 grams of dietary fiber a day – much more than 25 to 30 grams recommended for US adults and many more than 15 grams of Americans get the average day.
After only three weeks, “we saw extraordinary results,” Walter wrote in an accompanying editorial.
The diet successfully restored the aspects of the intestinal germ that play a key role in the development of diseases, especially by reducing pro-inflammatory bacteria.
“This study shows that we should always consider that we are eating for two: our body and its germ community,” Walter said. “It can have a profound effect on our health.”
The NIME diet also led to a 17% decrease in participants’ bad cholesterol, a almost 7% drop in blood sugar and a 14% decrease in reactive protein C, a marker of inflammation and heart disease.
And although the participants did not consume less calories, they still suffered a useful weight loss.
“Together, these changes are likely to reduce the risk of heart disease and diabetes, which have now become epidemic in developed countries like Canada,” Dr. Anissa Armytt, a registered dietitian and postdoctoral associate at the University of Alberta who co-operated the study.
It may also be able to maintain your chances of developing some cancellations. Previous research has found that the effect of the western diet on our intestinal microbioma can lead to inflammation that ages cells and nourishes the growth of colorectal cancer.
Arnet noted that researchers plan to conduct further studies to explore whether the diet can benefit from people already dead with chronic diseases such as diabetes.
“These findings can form future dietary guidelines and inspire the development of new food products and ingredients, as well as therapeutics, which aim for the microbe,” said Dr. Paul Ross, director of APC Microbiome Ireland, who was not involved in the research.
Ready to try it? Here is a delicious recipe to start
If you are curious to try the Nime diet, you are in a treatment – Walter and his colleagues are sharing recipes from the meal plan on social media and you have even published a free online cooking book.
“It is important for us to make these recipes available loosely so that everyone can enjoy them and improve their health by nourishing their intestinal germs,” Armyt said.
One of those recipes is yellow pea soup – perfect for the premature meal for lunches or dinners of the week.
Ingredients:
- 1 ¼ cups of shared yellow peas
- 2 tbsp olive oil
- ½ cup carrots, chopped
- ⅓ cup of cup, chopped
- 3 tbsp onions, chopped
- 1 ½ tablespoon of minced garlic
- 1 cups cups of cinnamon beans, drained and rinsed
- ½ tablespoons of low-natrium vegetable lips
- ½ tablespoon of salt
- ¼ tablespoon of black pepper
- ⅛ TSP (0.25 g) Pepper Cayenne
Instructions:
- Rinse yellow peas separated with fresh running water to remove any dirt or debris.
- Add the rinsing peas to a large pot and cover with cold water, leaving about 2 inch water on the peas.
- Bring it to a boil and cook on medium heat until soft. Drain any remaining water and set aside.
- As the peas are cooking, heat the olive oil in another large pot to high average.
- Once hot, add carrots, celery and onions. Cook for about 10 minutes, stirring occasionally, until fried.
- Add the garlic and cook for another 1 to 2 minutes.
- Plocate in white beans, vegetable lip, salt, black pepper, kajan, yellow peas cooked and 600 ml of water.
- Allow to simmer for about 30 minutes until the vegetables are soft.
- For a softer structure, mix the soup with a diving blender. Serve warm.
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