Western Diet

What is Western Diet?

Western diet or the modern-day diet contains large quantities of high glycemic or insulin spiking carbohydrate sources like refined grains, potatoes, corn, and sugars, highly processed foods, dairy products, and fat. Western dietary patterns primarily comprising American foods can potentially be a causative factor for obesity, diabetes, heart diseases, cancer, digestive disorders like inflammatory bowel disease, Alzheimer's disease, and many more.

Western Diets Versus Traditional Diets

The world saw a shift in culture in varied fields, including food and dietary patterns. The traditional habits of eating focused on preparing foods that are easy to digest and nutrient-dense. Ingredients used in the modern diet (energy-dense foods and diet drinks) are also different from the traditional diet ingredients (whole grains, fruits, and vegetables). Traditional cooking also followed a combination of cooking methods namely sprouting, soaking, fermentation, and pounding.

Traditionally, unprocessed, fresh foods were consumed, whereas modern eating habits are high in processed and ultra-processed foods. Also, an unhealthy ratio of omega-6 polyunsaturated fatty acids to omega-3 polyunsaturated fatty acids (20:1) is seen in Western diets whereas traditional diets show a balanced ratio.

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What are the Side Effects of Western diets?

Insulin resistance, low-grade inflammation, increased production of reactive oxygen species (ROS), and abnormal activation of rennin angiotensin system (RAS) and synthetic nervous system (SNS) are the deleterious effects reported with the Western diet pattern.

Obesity: Obesity is viewed as a pandemic that may ignite dangerous health complications. Excess energy consumption paired with physical inactivity can promote obesity. Western diets can shoot up insulin production, which will increase storage of fat and turn down fat burning, and also increase food consumption, appetite, and body weight.

Diabetes: Insulin resistance and low antioxidant levels in beta cells are the driving factors for type 2 diabetes mellitus. Western diet can be causative in the development of type 2 diabetes mellitus owing to its increased carbohydrate, low fiber, and high sugar composition.

Heart diseases: Endothelial dysfunction can occur even during a moderate increase in insulin levels and pose a risk for cardiovascular diseases. Intake of refined omega-6 vegetable oils causes linoleic acids to incorporate into blood lipoproteins like high-density lipoprotein (HDL), low-density lipoprotein (LDL), and very-low-density lipoprotein (VLDL). Thus the lipoproteins are likely to oxidize, increasing the risk for cardiovascular diseases. Spikes in plasma insulin have also been reported to turn down good cholesterol levels (HDL) and turn up triglycerides that may be connected with atherosclerosis.

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Cancer: Diabetes and obesity are linked with the risk of cancer, both of which can occur due to Western dietary patterns. The signaling of insulin-like growth factors and hyperinsulinemia seen in modern dietary habits may promote tumor growth and development.

Others: Asthma and Inflammatory Bowel Diseases (IBD) are prevalent globally. Changes in gut microbiota from a westernized diet that is high in saturated fats, sugar, and low in fiber can trigger IBD and asthma. The fast-food fever in today’s world takes a toll on immunity as well. High intake of omega-6 fatty acids as seen in Western dietary habits exhibits prothrombotic and proinflammatory activities.

Recipes

The Western diet recipes mainly comprise American foods like burgers, pizza, fries, meatballs, fried chips, processed cereals, deep-fried snacks, and many more.

Here are a few healthy recipes that follow Western standards of ingredients and preparation.

Western Omelet: Beat eggs separately in a bowl. Heat a skillet, add a tablespoon of butter and sauté onions until tender. Next, toss in chopped bell peppers and cook until crisp. Add the cooked, chopped ham next, stir well, and cook for a minute. Pour the eggs over the vegetable-ham mixture, add salt and pepper for taste, cover with a lid, turn down the heat and cook for about five minutes. Next, flip the whole content to the other side and cook for a minute. To one-half of the omelet, place cheese and fold the egg. Serve hot once the cheese melts.

Double Bean Burger: Mash together the following ingredients in a bowl: white beans, black beans, garlic, cilantro, onion, bread crumbs, salt, and steak seasoning. Whisk eggs and Worcestershire sauce together and add to the mashed mixture. Mix the ingredients well and divide the mixtures into patties. Cook the patties by flipping sides in a frying pan. Place the patty in whole grain burger buns and top with vegetables of choice and serve.

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Oatmeal pancake: Blend oatmeal, eggs, milk, and Greek yogurt together in a blender. Add maple syrup, vanilla extract, and a pinch of cinnamon powder and blend again for two seconds. Transfer the blended mixture into a separate bowl. Toss in some more whole oatmeal and other mix-ins like toasted nuts or fruits to the blended mixture and mix the contents well. Let the pancake batter sit for 10 minutes for the oatmeal to soak and soften. Heat a skillet over medium flame and pour the pancake batter, spread out, and let it cook until golden on the bottom side. Flip the pancakes and cook on the other side. Serve with fruits or nuts.

Bottom Line

Though Western diets yield most micro-and macronutrients, the overflowing macronutrients may result in inflammation, infection, the risk for cancer, allergies, and overall reduced immunity. The deleterious effect of a westernized diet may also be passed on to posterity. Living in this fast-track world, although Western diets are convenient including a combination of traditional and modern foods can be helpful.