Starting this new life gives me more time for myself. And I have more time to take care of my health. So I’m taking a few weeks off from economic writing to start writing about health. The first thing that everyone pays the most attention to is food In discussing health care, it is often impossible to avoid talking about what to eat to be healthy.
I think there is already widespread information that Should eat less sweet food. Less salty and less oily and should eat vegetables. Fruit and fish protein (Or chicken meat) as well as eating foods that contain fiber (both soluble fiber is soluble and insoluble fiber).
Soluble fiber is more beneficial because it is a nutrient that lowers LDL cholesterol.
But today I want to write about “don’t eat” more than enough food Because the main problem today for most people is probably overeating.
It is estimated that in Thailand, 20% are overweight, the other 10% are obese, but in developed countries the proportion is as high as 30%, but efforts to reduce caloric restriction are not easy. fighter
Therefore, some people have switched to the keto diet (Ketogenic diet), which is to try to avoid eating starchy and sugary foods completely. for the body to enterKetosis is when the body has no carbohydrates left to burn for energy. Therefore, fat must be extracted and processed into Ketones to be used as energy.
This approach resulted in rapid weight loss. (because the conversion of fat to ketones takes a lot of energy) and significantly lowers blood sugar levels.
But the question for seniors like me is keto diet and will it increase longevity? Because we are a group with shorter life expectancy, for example in Thailand the average life expectancy at 60 for men is 20.20 and for women 23.60.
Research on the Ketogenic diet and whether or not it has increased longevity. There seems to be no conclusion yet. Some research has concluded that it may increase longevity. But many other studies that I think are more reliable. In conclusion, the Ketogenic diet will shorten your lifespan.
such as large-scale research (Data from 15,400 US adults and 432,000 worldwide) published August 18, 2018 in the journal The Lancet, a 25-year prospective cohort study. ) and bringing the research in the past to summarize the research again. (meta-analysis)
In conclusion, people who eat carbohydrates Both too much and too little lead to a shorter lifespan than the middle-class carbohydrate group, consuming about 50-55% of carbs.
The people who eat a lot of carbohydrates For those who consumed less than 40% of carbohydrates, their risk of premature death was increased by 23%.
However, consuming plant-based protein can reduce the risk of death by about 18% compared to eating meats such as sheep, cows, pigs and chickens.
Another way to eat is Time Restricted Eating (TRE) in Thailand is often referred to as IF (or Intermittent Fasting).
This was originally a two-day-a-week no-eating approach, eg no eating on Tuesdays and Thursdays, but for TRE, this meant eating only at specific times, such as 8:00 a.m. to 6:00 p.m. only 10 hours a day)
A small study followed 16 overweight people. They were divided into two groups: one group ate three meals between 9:00 a.m. and 5:00 p.m. and the second group started eating later than 4 hours, ie 13:00-9 p.m. They are more hungry and burn 60% less calories, so they have more body fat (published in Cell Metabolism Oct. 4, 2022).
Another study in the same journal on the same date. The 137 firefighters were divided into two groups, one group eating unlimited meals. Compared to the other group, food was restricted to 10 hours (approximately 2 hours after waking up and eating dinner approximately 3 hours before bedtime).
The fire police work in shifts. Having to work day and night alternately causing sleep deprivation and eating at the wrong time As a result, the health deterioration was greater than the working group during normal hours.
As a result, the TRE group had lower levels of bad cholesterol. They drank less and were in a better mood than the unlimited diet group. Further examination revealed that the TRE group also had lower blood pressure and blood sugar levels.
A study published in Nature Communications February 22, 2022 divided 82 normal weight people into three groups:
– The TRE eating group started in the morning.
– The TRE eating group starts at noon.
– a group that eats normally
As a result, the group taking TRE in the morning had better insulin sensitivity than the group taking the daytime TRE. (Reduce the risk of diabetes) It also helps reduce weight and body fat. as well as reduce inflammation (inflammation) and increase the good bacteria in the stomach as well.
Research summarizing TRE eating by the Oxford Academic JNCI Cancer Spectrum on May 4, 2022. is
1. Eating TRE is beneficial to the body. Because it corresponds to the biological clock (Circadian Rhythm). Humans are at night should sleep and eat and do activities during the day. thus helping to improve health (As mentioned above about sugar levels, blood pressure, lipid levels, etc.)
2. In addition Limiting the amount of time they eat per day also helped people who ate TRE consume about 20% fewer calories than those who ate a normal diet. However, the elderly should be careful not to eat TRE, causing them to eat too little protein.
3. People with type 1 diabetes should not take TRE.
Column Economics+Health
Dr. Supawut Saichuea
Advisor of Phatra Research Institute
Kiatnakin Phatra Financial Group