The Health Effects of Western Diet : Risks and Alternatives

1. What is a Western Diet?

   Western diet is characterized by a dietary pattern that is characteristic of many developed Western societies particularly North America and Europe. This type of diet has gained prevalence worldwide and is accompanied by global changes in food production, distribution, and consumption patterns.

   This type of diet includes a high intake of refined carbohydrates and a low intake of plant-based foods.

   Western diet is also known as a standard American Diet (SAD) and is a pattern of many people in the United States.

   A diet rich in fruits and vegetables has many health benefits such as decreasing the risk of many chronic conditions and also helps in maintaining a moderate weight. It is known that around 1 in 10 people in the United States meet the recommended fruit and vegetable intake⁽¹⁾

   According to the Centers for Disease Control and Prevention, most individuals in the United States do not eat a healthy diet.⁽²⁾ Their diet is rich in saturated fat, sugar, and sodium. 

2. Significance of Studying Health Effects of Western Diet

   Studying the health effects of the Western diet is important for several reasons: 

   • Understanding the health effects is crucial for addressing the rising burden of diet-related diseases on a global scale.
   • This diet is associated with an increased risk of chronic diseases. Identifying preventive measures and interventions can help reduce the risk.
   • Having a knowledge of Western diet can empower individuals to make informed dietary choices, promote well-being, and reduce the risk of chronic diseases.
   • Knowing about the health effects of Western diet policymakers and healthcare professionals can assess the economic impact of these diseases and develop cost-effective interventions.
   • It can be helpful in promoting healthy eating without neglecting cultural preferences. 

People with Western diet patterns may consume food rich in sodium, red meat, trans fat, processed meats, refined grains, high-fat dairy products, alcohol, and ultra-processed foods. 

• The processed foods include pre-packaged snacks, ready-to-eat meals, and convenience foods. These types of foods contain high levels of preservatives, additives, and refined ingredients.
• It is high in sugar content which may link it to the risk of various health issues.
• Red and processed meat, fried foods and commercially baked goods in the Western diet contain high levels of saturated fats and trans-fat.
• There is a low intake of fruits and vegetables that may reduce the intake of essential vitamins, minerals, antioxidants, and dietary fibers.
• It is low in whole grain and fiber and includes refined grains that are stripped of their outer layer resulting in low fiber content.
• Fast food and takeout content including burgers, pizzas, and fried chicken give it an unhealthy nutrient profile.
• Processed and packaged foods increase the salt intake.
• The portion size of meals is more in a Western diet, which can be associated with weight gain.

According to the Dietary Guidelines for Americans 2020-2025, the best diet is rich in nutrient-dense foods and beverages from across various food groups.⁽³⁾

A healthy diet consists of: 

• Whole grains
• All color fruits, especially whole fruits
• Vegetables of a variety of colors including beans, peas, and lentils
• Healthy fats including olive oils, nuts, and avocado
• Fat-free or low-fat dairy products
• Lean protein such as poultry, seafood, nuts, and soy products.

Eating a Western diet for a long period can contribute to the development of certain conditions. 

Western diet is closely related to obesity and various weight-related issues. According to the Centers for Disease Control and Prevention in around 41.9% of adults and 19.7% of children and adolescents in the United States, obesity occurs when energy intake from food is significantly higher than energy expenditure from physical activity, causing weight gain.⁽⁴⁾

Obesity occurs due to various factors such as genetics, activity levels, socioeconomic status, and the type and amount of foods and beverages a person consumes.⁽⁵⁾

Western diet consists of ultra-processed foods including white bread, sweetened breakfast cereals, candy, cakes, ice creams, savory snacks, pizza with fatty foods, and sausages. Such foods play a significant role in obesity.

A study done in 2019 found that a diet rich in ultra-processed foods increases energy intake and weight gain.⁽⁶⁾

Heart disease is a leading cause of death in the United States.⁽⁷⁾ In 2021, a study was performed which showed 1 in 6 deaths from heart disease were due to stroke.⁽⁸⁾

A person’s risk of heart disease and stroke increases with an increase in diet-related factors, which include:⁽⁹⁾

• Excess sodium
• Excess alcohol
• High intake of added sugar
• Consuming a diet rich in saturated and trans fats

A low-quality diet also contributes to other conditions that increase the risk of heart disease and stroke, which include: 

• Obesity
• High cholesterol levels
• High blood pressure

Research shows Western diet increases the risk of heart disease and stroke.⁽¹⁰⁾ Another analysis in 2021 examined the link between fried foods and cardiovascular disease.  It was associated with a 28% higher risk of major cardiovascular events, a 22% increased risk of heart disease and a 37% heightened risk of heart failure.⁽¹¹⁾

Around 1 in 10 people in the United States have diabetes and 90-95% have type-2 diabetes.⁽¹²⁾ Overweight people have an increased risk of type 2 diabetes.⁽¹³⁾

A research model of 2023 suggested there could be a significant link between type 2 diabetes and diet.⁽¹⁴⁾ The research noted an insufficient whole grain content and excessive alcohol consumption in the Western diet may significantly contribute to the condition.

Western diet is associated with obesity and according to the Centres for Disease Control and Prevention there is an association between obesity and certain types of cancer, including:⁽¹⁵⁾

• Colorectal cancer
• Kidney cancer
• Liver cancer
• Pancreatic cancer
• Breast cancer
• Thyroid cancer
• Meningioma
• Gall bladder cancer
• Upper stomach cancer
• Uterine cancer

Western diet can impact gastrointestinal health significantly. It is low in fiber, which is essential for healthy digestion, promoting regular bowel movement, and preventing constipation. A low-fiber diet can disrupt the gut microbiota which is crucial for maintaining gastrointestinal health.⁽¹⁶⁾

Being high in fat, a Western diet may increase the risk of development of gallstones and impair liver function, affecting digestive processes.⁽¹⁷⁾ Consumption of sugar and artificial sweeteners increases in the Western diet which may increase the risk of bloating and gas.

Western diet is known to impact mental health as well. Several dietary patterns are thought to influence mood, cognitive functions, and mental well-being.

Inadequate nutrient intake associated with a Western diet may affect brain function and mental health.⁽¹⁸⁾ An imbalance in the ratio of omega-3 to omega-6 fatty acids may increase the risk of mood disorders.⁽¹⁹⁾ High sugar intake may influence neurotransmitter levels in the brain that may be associated with mood disorders. A diet rich in sugar and saturated fats is associated with a higher risk of prevalence of mental health conditions.

Research suggests that adherence to healthier dietary patterns is associated with better mental resilience and lower risk of mental health disorders.⁽²⁰⁾

Maintaining a healthy lifestyle with regular exercise and sufficient sleep is crucial for maintaining overall mental health. 

Western diet is characterized by a high intake of processed foods, refined sugar, and saturated fats, and low consumption of nutrient-dense foods like fruits and vegetables. It has profound implications for health. It greatly impacts various aspects of health including cardiovascular, mental, gastrointestinal, and metabolic health.

Western diet leads to inadequate levels of micronutrients which may lead to deficiencies of vitamins A, C, D, and E. 

Making informed choices and adopting a more diverse, balanced, and nutrient-rich diet can help individuals maintain health. Lifestyle modification such as regular physical exercise, sufficient sleep, and stress management, complement dietary changes for overall well-being.

Understanding the health effects of Western diet is essential for addressing global health changes associated with the prevalence of diet-related diseases.