Diet for Obesity

The risk factors for these chronic diseases are mostly related to diet. Therefore, to prevent these diseases from occuring, we have to watch what we eat.

Obesity is strongly related to chronic diseases and the possibility of early death. Overweight and obese individuals usually have high levels of triglycerides and LDL-cholesterol while having low HDL-cholesterol (I've mention this in my previous entry). This increases the likelihood of clogged arteries which can result in heart attack and stroke.

Obese individuals are three times more likely to have high blood pressure. It has also been found that 50% of Type 2 diabetics are obese. One of the main reasons for obesity is excessive intake of fat. Even if a diet high in fat does not lead to obesity, it can increase the risk of certain type of cancer.

A high-protein diet, especially one rich with animal protein, can lead to high LDL-cholesterol levels and increase the risk of chronic diseases.Too much protein can also induce the loss of calcium through the urine. The lack of calcium can thus lead to osteoporosis. A very-high-protein diet is especially risky for those with diabetes, because it can speed the progression of diabetic renal disease.

Overweight people who take a high-salt diet are more likely to have hypertension than those who don't. Taking too much salt may increase the risk of stomach cancer, as well as aggravate the condition of someone who already has high blood pressure. Some experts believe that high consumption of preservatives could also be linked to increased risk of certain cancers.

While excessive intake of certain nutrients are bad, nutrient deficiency is also a proven risk factor.

Those on low-carbohydrate diets are at higher risk of chronic diseases. This is because the fibre in complex carbohydrate foods can prevent heart disease and certain forms of cancer.

The lack of certain vitamins can also increase the risk of chronic diseases. Firstly, lack of folate can increase homocysteine levels in our blood. Homocysteine is a compound that is produced when protein in food is broken down and metabolised. Certain theories suggest that high homocysteine levels may increase the risk of heart disease. Lack of vitamin B6 and B12 can also contribute to high homocysteine levels.

Some vitamins act as anti-oxidants. Oxidation of body cells is a normal occurrence, but it can be exacerbated through exposure to cigarette smoke, certain food and drinks. This oxidative damage can make us more vulnerable to diseases such as cancer. Carotenoids are examples of compounds that are anti-oxidants. Some carotenoids also possess pro-vitamin A activities, i.e. they can be converted to vitamin A. Other carotenoids do not possess pro-vitamin A activities but they are known to possess anti-oxidant activities.

Mineral deficiency is another risk factor. Calcium is crucial in maintaining bone strength. Therefore, calcium deficiency throughout childhood and adulthood will result in osteoporosis at a later age. Foods rich in calcium can also prevent high blood pressure and certain forms of cancer, and also lower LDL cholesterol levels.

Phytochemicals, which are compounds found in plants, can also prevent chronic diseases. Examples of phytochemicals are flavonoids (found in fruits) and isoflavones (found in soy).

We also have to watch out for carcinogenic foods. These are foods that contain cancer-causing agents. Examples of these include mouldy food (especially mouldy peanuts), charred meat, cured and smoked foods, and some spoiled foods.

Over-consumption of alcohol can also increase the risk of cancer of the mouth and pharynx, larynx, oesophagus and particularly the liver. 


Diet had a magical power to improve or worsen our health. If you are at risk of any chronic diseases, please take a serious look on your diet.