Consumption of high processed food products that are heavy in added sugars and unhealthy fats and high in salt has increased significantly outside the West—mainly in the U.S. and Europe. This nutrition transition, as it is often called, towards a more Westernized diet, is mainly driven by both the lower economic cost and high availability of these foods.
However, despite the apparent economic advantages of such dietary habits, chronic and habitual consumption of these Westernized food products significantly predisposes to a higher incidence of chronic and noncommunicable diseases. Such diseases can include, but are not limited to, cerebrovascular accidents, ischemic encephalopathy, myocardial infarction, coronary artery disease, adiposity, type 2 diabetes mellitus, non-alcoholic fatty liver disease, inflammatory bowel disease (IBD), and colorectal carcinoma.
The Western Diet’s Adverse Impact on Gut Microbiota
Many studies have shown that the Western diet is really very poor for the human gut microbiome. Moreover, dietary fiber reduction in foods has been replaced by food additives such as emulsifiers and artificial sweeteners, leading to microbial depletion, a loss in both the diversity and abundance of key gut microbes.
For instance, intestinal ecosystems of individuals living in urban areas contain high levels of Bacteroides and Prevotella species compared to their counterparts living in rural areas. Therefore, high levels of such bacteria increase the concentration of serum lipopolysaccharides, which are known catalysts for chronic inflammation and precipitating factor for immune-mediated and metabolic disorders including, but not limited to, obesity and type 2 diabetes.
The Western Diets and its association with Cardiovascular Morbidity
Current estimates suggest that cardiovascular diseases account for up to 66% of worldwide obesity-related mortality. Moreover, both cerebrovascular events and coronary artery diseases are included in the very top ranks of causes of years of disability-adjusted life.
Dietary cholesterol, which is copiously present in Western foods, promotes accumulation of low-density lipoproteins, thereby increasing the risk of atherosclerotic cardiovascular disease. Like alcohol, saturated fats, and excess carbohydrates—all typically consumed in great amount in Western diets—mentioned above, raise serum triglyceride levels. As described above, the hepatic byproduct of choline and L-carnitine metabolism—found in red meats—trimethylamine N-oxide, has been linked to an increased risk for cardiovascular disease, in particular ischemic heart disease.
Effects of Western Diets on Gut and Hepatic Health
The typical high intake of ultra-processed foods, trans-fatty acids, and inflammatory agents in Western diets increases the risk of developing inflammatory bowel diseases. On the other hand, a Mediterranean diet high in fruits, vegetables, and whole grains may be associated with a lower risk for Crohn’s disease and even prevent the incidence of IBD.
It is also attributed that the Westernization of diets has increased the incidence of hepatic disorders, such as liver steatosis, cirrhosis, and hepatocellular carcinoma. Intake of high-fat and fructose-rich diets can cause T-cell-mediated liver injury by stimulating the evolution of steatosis and inflammation in the liver. Increased cholesterol levels in diet items may result in the oxidation of phospholipids, and the intake of trans fat causes cytotoxic T-cell infiltration and liver injury and might instigate or aggravate gastrointestinal and hepatic diseases.
Precision Nutrition: A Personalized Concept of Health
Healthy dietary patterns, among which the Mediterranean Diet is considered prototypical, are characterized mainly by a high consumption of vegetables, fruits, grains, dairy, vegetable oils, and low intake of processed foods, refined sugars, saturated fats, red meats, salt, additives, alcohol, and canned goods. The combination of a Mediterranean diet and regular physical activity helps in weight management among patients with metabolic dysfunction-associated liver disease or those who are either overweight or obese. In mouse models of colorectal adenocarcinoma, a high-fiber diet was found to heighten antitumor responses while decreasing the size of tumors.
Precision nutrition is an exciting, newer approach to improving human health by directly relating diet to outcome. Such an approach could be the phenotyping of patients through routine clinical testing and emerging technologies, while AI/machine learning helps analyze and interpret the results of those tests to set best-practice dietary recommendations at the patient level.
Deep phenotyping, prospective studies on nutrition, large-scale research, and long-term follow-up are all important in understanding the extent of the effect from dietary patterns. Hence, further research should be aimed at extensive randomized controlled trials and deep clinical and ‘omic’ phenotyping, e-monitoring of patients, and embedding of artificial intelligence into it, more so where there is ethnic and regional variation in diets.
Conclusion:
Western diets, that are highly rich in sugar and fat and low in fiber, can elevate the risk of chronic diseases through systemic inflammation and gut dysbiosis. In view of its high prevalence, there is an urgent need for professionals related to healthcare and public health to create awareness about the harmful effects of Western diets in conjunction with the global discussions on the affordability and sustainability of healthier dietary alternatives. Stakeholders should also promote healthy lifestyles with evidence-based education campaigns, supportive regulatory environments, and insurance coverage.
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FAQs
Which ingredients are the most dangerous in junk foods?
The most dangerous ingredients are added refined sugars, unhealthy fats like trans-fats, and too much salt. These ingredients contribute to a variety of health conditions. Examples include obesity, heart diseases, and diabetes.
What is the Western diet compared to the Traditional Diet?
A Western diet is high in processed foods, red meat, and sugars. Traditional diets are almost exclusively plant-based and high in whole foods that are more nutritionally dense and lower in calories.
Can Processed Foods Be Healthy?
While it’s best to limit dietary intake of processed foods, some foods can fit into a healthy diet when eaten in moderation and balanced with whole foods like produce.
What are the alternatives to processed foods?
Intake of fresh fruits, vegetables, whole grains, nuts, and seeds with lean protein sources forms good alternatives. They offer all the nutrition that can be obtained from food without any negative additions as is the case with processed foods.
How do I limit my intake of processed food?
You can do this by cooking more at home with fresh ingredients, reading the food labels to avoid highly processed foods, and replacing the processed snacks gradually.