The Difference Between a Healthy Diet vs Poor Diet

Introduction

 

Learn the difference between a healthy diet vs poor diet. Chronic diseases can be prevented and reversed with a healthy diet. Find out how to make healthy eating a lifestyle.

The present problem is that chronic diseases are increasing. The allopathic treatment is symptomatic treatment, which continues lifelong, and is expensive. If you choose to eat a healthy diet you can prevent these chronic diseases as well as reverse them.

All this is possible by eating a healthy diet. So, spend some time in understanding what healthy diet exactly means and how does it differ from poor diet.  Just by learning this you can lead a healthy life. If not be prepared to visit the doctor regularly and suffer from diabetes, blood pressure etc. life long.

What you eat has a big impact on your health. The role of the diet is to keep us healthy because it provides our cells (each cell is a living machine) with everything it needs to function properly.  The better the cellular function, the better will be the health. A healthy diet can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your overall well-being. A poor diet affects your cellular function. A poor diet, on the other hand, can lead to weight gain, obesity, heart disease, stroke, type 2 diabetes, and other health problems.

 

In this blog post, we will explore what makes a diet healthy or poor:

• What is a healthy diet?
• What is an unhealthy diet?
• The difference between a healthy diet vs  poor diet.
• Modified definition of a healthy diet?
• How do WHO and CDC and other health organizations define and explain what a healthy or poor diet is?
• What information is missing in healthy diet as per WHO & CDC?
• What nutrients are present in a healthy diet and what nutrients are missing in a poor diet?
• We will discuss the benefits of eating healthy and the dangers of eating poorly.

This information will help all the audience to make proper choices of food. The present method of making a proper choice of food is a bit confusing to the people.

 

So if you are looking to improve your health, first understand the difference between healthy vs poor diet. Start by making changes to your diet. A healthy diet is one of the best things you can do for your body.

 

What is a healthy diet?

 

Wikipedia: Healthy Diet

 

According to Wikipedia, a healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fiber and food energy resources. https://en.wikipedia.org/wiki/Healthy_diet

 

WHO: Healthy Diet

 

A healthy diet helps protect against malnutrition in all its forms, as well as diet-related noncommunicable diseases, including heart disease, diabetes, and cancer

 

According to the WHO, healthy diets are rich in fiber, fruit, vegetables, lentils, beans, nuts, and whole grains. These diets are balanced, diverse and meet a person’s macronutrient (protein, fat, carbohydrate, and fiber) and micronutrient (minerals and vitamins) needs depending on their stage of life.

 

Generally, healthy diets means:

1. Fat intake of less than 30% of total energy. These should be mainly unsaturated fats, with less from saturated fats. Trans fats should not be consumed.
2. Sugar intake of less than 10% of total energy, but preferably less than 5%.
3. Salt intake of less than 5g per day.
4. Fruit and vegetable intake of at least 400g per day. [ Ref: Healthy diet: https://www.who.int/news-room/fact-sheets/detail/healthy-diet]

 

Definition of a healthy diet?

 

A healthy diet is one that provides the body with all the nutrients, including essential nutrients, that the cells of our body need to function properly and stay healthy. These nutrients include macronutrients (carbohydrates, fats, and proteins) and micronutrients (vitamins, minerals), and fiber.  The essential nutrients consist of: 9 essential amino acids, 2 essential fatty acids, 13 vitamins, and 16 minerals, all derived from the variety of food we eat.

 

The cell is the smallest living machine which carries out all the functions assigned to it. For functioning properly, it needs energy which is derived from carbohydrates, fats, and amino acids. Only energy is not sufficient. It also needs vitamins and minerals that help the cells to perform their function.

 

Cellular function and nutrients are directly related. If there is nutrient deficiency, then cellular function will be affected and will result in disease formation.

 

We cannot get all these nutrients (both essential and non-essential) from a single food item. It comes collectively from the food we eat like carbohydrates, fats, proteins, fruits, and vegetables. We should include foods that provide us with all the essential nutrients so that our body is not deficient in any of them. Example: heart diseases can be reversed with specific nutrients using nutritional approach.

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Definition of a poor diet and food

 

Any food item from which the micronutrients and fiber are removed is a poor food item. Eating foods from which micronutrients and fiber are removed by processing is called an unhealthy diet or a poor diet.

 

According to WHO micronutrient deficiencies can cause visible and dangerous health conditions.Many of these deficiencies are preventable through nutrition education and consumption of a healthy diet containing diverse foods, as well as food fortification and supplementation, where needed.  These programs have made great strides in reducing micronutrient deficiencies in recent decades but more efforts are needed.

For example,

Sugar: Sugar is a food item from which all the micronutrients are removed. Hence it is a poor food item that we should avoid eating. Metabolism of sugar needs enzymes, coenzymes, and cofactors to produce energy in the form of ATP. Most of the coenzymes contain vitamins and cofactors contain minerals like Magnesium.

 

According to an article published in sciencedirect.com all of the water-soluble vitamins and two of the fat-soluble vitamins, A and K, function as cofactors or coenzymes. Coenzymes participate in numerous biochemical reactions involving energy release or catabolism, as well as the accompanying anabolic reactions

 

Polished rice: The outer coating on rice contains fiber and micronutrients (vitamins and minerals). On polishing the rice most of the vitamins, and minerals are removed from the rice. What remains is micronutrient deficient starch.

 

White flour and products derived from white flour: Here also during the processing of wheat to make flour, the very important vitamins and minerals are lost. What we get is micronutrient deficient flour.

Food where sugar is added: Cakes, cookies, ice cream, preserved fruit juices, jams, chocolates, and sweets

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Why we should avoid micronutrient deficient foods?

 

Micronutrient deficient foods means less intake of vitamins and minerals in the body. The very nutrients that are required for the function of the cells are deficient. Naturally, the performance of the cells will be affected. Indirectly it affects our healthy.  Not eating what keeps us healthy is the single most reason for the cause of chronic diseases.

 

Carbohydrates and fats are sources of energy. Even amino acids can be used to generate energy. On digestion carbohydrates and fats give produce glucose and fatty acids.

 

Let’s take the example of glucose. When glucose enters the cell to generate energy, it has to undergo at least 10 enzymatic reactions in the cytosol, to get metabolized to pyruvic acid (anaerobic oxidation) and produce two units of energy in the form of ATP.  Then pyruvic acid is converted into Acetyl CoA, which then enters the mitochondria for further oxidation by a process called as Tricarboxylic Acid (TCA) cycle. In the TCA cycle, Acetyl CoA undergoes a series of enzymic reactions before ATP is finally produced. About 36 ATP molecules of ATP are generated per molecule of glucose. ATP is called as the energy currency of the cell.

 

All the reactions taking place in the cells are either anabolic reactions or enzymatic reactions. Even the synthesis of hormones and enzymes is an enzymatic reaction. The cells carry out several other functions apart from generating energy. All these reactions require the use of vitamins and minerals to carry out the reactions.  They are the action performers.

 

Whereas, glucose and fatty acids, are the source of energy. They get transformed; they are acted upon or they get metabolized to produce energy. Without the help of micronutrients, glucose cannot be converted into energy.

Similar is the case with fatty acids. They too get metabolized by a process known as beta-oxidation to produce Acetyl CoA.

 

Amino acids act as building blocks of muscles and tissues. They too need vitamins and minerals to transform them into enzymes, muscles, and tissues.

Thus the role of micronutrients in keeping us healthy is very important. They work in synergy. For example, for a particular reaction if two or three vitamins and minerals are required, then for their reaction to take place all those nutrients must be present otherwise the reaction will not take place.

 

Functioning of the cells:

 

Thus the functioning of the cells depends upon the availability of adequate amounts of micronutrients, and availability of all the nutrients. A deficiency of even one micronutrient affects the performance of the cells. For example, it is found that vitamin C has several functions to perform in the body. We do not get enough of it from the food we eat because we consume less of fruits and vegetables. A deficiency of vitamin C can cause several chronic diseases.

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The Essential Nutrients OUR Body Needs

 

Essential amino acids

 

The proteins on digestion give 20 amino acids plus the vitamins and minerals present in them. Out of these 20 amino acids, there are 9 essential amino acids.

Essential amino acids mean our body cannot make them in the body endogenously. We should get these amino acids from the diet. The remaining amino acids can be synthesized in the body if required.

The 9 essential amino acids are:

Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

 

Essential fatty acids

 

There are two essential fatty acids that our bodies cannot synthesize. We have to get them from the food we eat.

These two essential fatty acids are:

1. Linoleic acid (LA), an omega-6 fatty acid, and
2. α-linolenic acid (ALA), an omega-3 fatty acid,

Importance of  LA and ALA

Both linoleic acid (LA) and alpha-linolenic acid (ALA) are used to make important fatty acids in the body:

• Linoleic acid: Linoleic acid is converted in the body to ‘Arachidonic acid”. Arachidonic acid is an essential fatty acid and a precursor in the biosynthesis of prostaglandins, thromboxanes, and leukotrienes. [ref: Arachidonic acid: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/arachidonic-acid]
• α-linolenic acid (ALA): The body converts this fatty acid into very important biologically active unsaturated fatty acids- EPA (eicosapentaenoic acid) and DHA (Docosahexaenoic acid).

Studies have shown that EPA and DHA are important for proper fetal development, including neuronal, retinal, and immune function.

EPA and DHA may affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anticoagulation.

EPA and DHA have been linked to promising results in prevention, weight management, and cognitive function in those with very mild Alzheimer’s disease. [Ref: https://pubmed.ncbi.nlm.nih.gov/22332096/]

EPA and DHA are found in fish oil in abundance.

 

Vitamins and minerals

 

Vitamins and minerals are micronutrients required by the body to carry out a range of normal functions. However, these micronutrients are not produced in our bodies and must be obtained from the food we eat. Therefore, we call them essential nutrients.

There are 13 vitamins and 16 minerals that our body requires.

Functions of Vitamins:

1. Help the body metabolize food and produce energy. Vitamins are essential for the body to convert food into energy. They also help the body break down carbohydrates, proteins, and fats.
2. Support the immune system. Vitamins help the body fight off infection and disease. They also help the body heal from injuries.
3. Maintain healthy skin, hair, and nails. Vitamins are essential for healthy skin, hair, and nails. They help to keep the skin looking young and radiant, and they help to prevent hair loss and brittle nails.
4. Protect against chronic diseases. Some vitamins, such as vitamins C and E, have antioxidant properties that help to protect the body against damage from free radicals. Free radicals are unstable molecules that can damage cells and lead to chronic diseases such as cancer and heart disease.
5. Promote normal growth and development. Vitamins are essential for normal growth and development in children and adolescents. They help to build strong bones and muscles, and they support the development of the brain and nervous system.

It is important to get enough vitamins from a healthy diet. However, some people may need to take vitamin supplements, especially if they have certain medical conditions or if they do not eat a balanced diet. It is always best to talk to your doctor before taking any vitamin supplements.

 

Functions of minerals:

1. Build and maintain strong bones and teeth. Minerals such as calcium, phosphorus, and magnesium are essential for building and maintaining strong bones and teeth.
2. Help with muscle contraction and nerve function. Minerals such as potassium, sodium, and chloride are essential for muscle contraction and nerve function.
3. Help with blood clotting. Minerals such as calcium, vitamin K, and magnesium are essential for blood clotting.
4. Help with metabolism. Minerals such as iron, zinc, and iodine are essential for metabolism.
5. Protect against chronic diseases. Some minerals, such as selenium and zinc, have antioxidant properties that help to protect the body against damage from free radicals. Free radicals are unstable molecules that can damage cells and lead to chronic diseases such as cancer and heart disease.

 

Here are some specific examples of the functions of vitamins:

 

1. Vitamin A: is important for vision, growth, and reproduction. It helps to keep the eyes healthy and to protect them from damage. Vitamin A is also important for cell growth and development, and it is essential for reproduction.
2. Vitamin B1 (thiamine): is important for energy metabolism. It helps the body convert carbohydrates into energy. Thiamine is also important for nerve function and for the production of red blood cells.
3. Vitamin B2 (riboflavin): is important for energy metabolism and cell growth. It helps the body convert carbohydrates, proteins, and fats into energy. Riboflavin is also important for the production of red blood cells and for the health of the skin, hair, and eyes.
4. Vitamin B3 (niacin): is important for energy metabolism and skin health. It helps the body convert carbohydrates into energy. Niacin is also important for the health of the skin, and it can help to reduce the risk of heart disease.
5. Vitamin B5 (pantothenic acid): is important for energy metabolism and the production of hormones. It helps the body convert carbohydrates, proteins, and fats into energy. Pantothenic acid is also important for the production of the stress hormone cortisol, and it can help to reduce stress levels.
6. Vitamin B6 (pyridoxine): is important for energy metabolism and the production of red blood cells. It helps the body convert carbohydrates, proteins, and fats into energy. Pyridoxine is also important for the production of red blood cells and for the health of the nervous system.
7. Vitamin B7 (biotin): is important for energy metabolism and the production of keratin. It helps the body convert carbohydrates, proteins, and fats into energy. Biotin is also important for the production of keratin, which is a protein that makes up hair, skin, and nails.
8. Vitamin B9 (folate): is important for cell growth and development. It is essential for the production of new cells, and it is especially important for pregnant women. Folate can help to prevent birth defects.
9. Vitamin B12 (cobalamin): is important for red blood cell production and nerve function. It helps the body make red blood cells, which carry oxygen throughout the body. Vitamin B12 is also important for nerve function, and it can help to prevent nerve damage.
10. Vitamin C: is important for immune function and wound healing. It helps the body fight off infection, and it can help to speed up wound healing. Vitamin C is also important for the production of collagen, which is a protein that gives skin its strength and elasticity.
11. Vitamin D: is important for calcium absorption and bone health. It helps the body absorb calcium from food, and it is essential for strong bones and teeth. Vitamin D can also help to prevent osteoporosis.
12. Vitamin E: is important for antioxidant protection. It helps to protect the body’s cells from damage caused by free radicals. Vitamin E is also important for eye health, and it can help to prevent cataracts and macular degeneration.
13. Vitamin K: is important for blood clotting. It helps the blood to clot properly, and it is essential for preventing excessive bleeding. Vitamin K is also important for bone health, and it can help to prevent osteoporosis.

 

Here are some specific examples of the functions of minerals:

 

1. Calcium: is essential for building and maintaining strong bones and teeth. It is also involved in muscle contraction, nerve function, and blood clotting.
2. Phosphorus: is also essential for building and maintaining strong bones and teeth. It is also involved in energy metabolism and cell signaling.
3. Magnesium: is important for muscle contraction, nerve function, and blood sugar control. It is also involved in energy metabolism and protein synthesis.
4. Potassium: is important for fluid balance, muscle contraction, and nerve function. It is also involved in heart health.
5. Sodium: is important for fluid balance and nerve function. It is also involved in blood pressure regulation.
6. Chloride: is important for fluid balance and stomach acid production. It is also involved in muscle contraction and nerve function.
7. Iron: is essential for red blood cell production. It is also involved in energy metabolism and oxygen transport.
8. Zinc: is involved in many different bodily functions, including immune function, wound healing, and protein synthesis.
9. Iodine: is essential for thyroid hormone production. Thyroid hormone is important for many bodily functions, including growth and development, metabolism, and energy production.
10. Selenium: is an antioxidant that helps to protect the body from damage caused by free radicals. It is also involved in thyroid hormone production and immune function.
11. It is important to get enough minerals from a healthy diet. However, some people may need to take mineral supplements, especially if they have certain medical conditions or if they do not eat a balanced diet. It is always best to talk to your doctor before taking any mineral supplements.

Conclusion:

We have seen that compared to a healthy diet vs poor diet, a poor diet is deficient in micronutrients. In this article – The “Difference Between a Healthy Diet vs Poor Diet” I have tried to educate you on unhealthy diet vs healthy diet. Now you can easily figure out which food is good for you. Switch to a healthy diet and see how fast you can improve your health.

 

 

Resources

Defining Energy-Dense, Nutrient-Poor Food and Drinks and Estimating the Amount of Discretionary Energy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9002576/ … according to the article published in nutrients in 2022… ]

Nutrition – school-age to adolescence: https://www.rch.org.au/kidsinfo/fact_sheets/Nutrition_older_children/

 

The essentials of essential fatty acids: https://pubmed.ncbi.nlm.nih.gov/22435414/

Essential Fatty Acids: https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids ;  https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids#introduction

 

Essential fatty acids as functional components of foods- a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190204/

Amino acids: https://byjus.com/biology/amino-acids/

 

Essential amino acids: https://en.wikipedia.org/wiki/Essential_amino_acid

Unsaturated fatty acids: https://www.sciencedirect.com/topics/medicine-and-dentistry/unsaturated-fatty-acid

*** Low energy dense foods: https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf

Dietary guideline 2010 ;: https://health.gov/sites/default/files/2020-01/DietaryGuidelines2010.pdf

Vitamins and minerals: https://www.hsph.harvard.edu/nutritionsource/vitamins/