¿Qué es la dieta Ornish y puede transformar tu salud?

¿Cómo funciona la dieta Ornish?

La dieta Ornish es un plan de alimentación bajo en grasas y colesterol que limita los carbohidratos refinados. Recomienda que solo el 10% de las calorías diarias provengan de grasas, con una ingesta de colesterol de 10 miligramos o menos, y excluye las proteínas animales excepto los productos lácteos sin grasa y las claras de huevo.

La farmacéutica y terapeuta nutricional Deborah Grayson, Practice With Confidence, Greater Manchester, Reino Unido, explica que la dieta Ornish se basa en los siguientes principios:

Michelle Routhenstein, Cardiology Dietitian, EntirelyNourished.com adds that non-fat milk products - such as yoghurt or milk - are allowed with a limit of two servings or less daily. Alcohol and caffeine are also restricted, though green tea is permitted by up to two cups a day.

Beneficios de la dieta Ornish

A whole-food, low-fat, plant-based diet combined with regular exercise and less stress is generally believed to have various health benefits.

La Dra. Tracy Paeschke, cardióloga preventiva, Colorado Springs, EE. UU., dice que este tipo de enfoque dietético y de estilo de vida reduce su probabilidad de desarrollar:

She says: "What's good for your heart is usually good for the rest of your body."

Según Routhenstein, la investigación indica que seguir esta dieta puede reducir la inflamación y potencialmente ayudar a aquellos con una mayor probabilidad de desarrollar la enfermedad de Alzheimer.

¿Qué alimentos están permitidos en la dieta Ornish?

Here are several food options that you can include in your diet following the Ornish diet plan:

• Fresh fruits - such as apples, bananas, blueberries, grapes, oranges, pears, pineapple, plums, raspberries, strawberries, watermelon.

• Verduras - such as artichokes, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, celery, kale, mushrooms, peppers, peas, spinach.

• Hierbas frescas - such as basil, chives, cilantro, mint, oregano, parsley, rosemary, sage, thyme.

• Legumbres - black beans, black-eyed peas, baked beans, chickpeas, green peas, kidney beans, lentils, pinto beans, split peas.

• Alimentos integrales - barley, brown rice, oatmeal, quinoa, whole grain bread, whole grain cereals.

• Plant-based proteins - tofu, soja, productos de soja como queso de soja, leche de soja, yogur de soja, claras de huevo.

• Supplements - multivitamin without iron, cholesterol-free fish oil capsules.

What foods should you avoid on the Ornish diet?

Aquí hay varias opciones de alimentos que la dieta Ornish aconseja restringir:

• Animal products - unless non-fat milk products and egg whites.

• Alimentos altos en grasa - such as avocados, coconut, nuts, oils, seeds,

• Refined carbohydrates - such as baked goods, cakes, pastries, processed foods, sugar, sweets, white bread, white pasta, white rice.

• Alcohol - allowed in small amounts.

• Cafeína - allowed two cups of green tea a day.

¿Es buena la dieta Ornish para perder peso?

While the Ornish diet focuses more on overall health than on counting calories, it can indirectly contribute to weight loss.

Paeschke says: "Because the Ornish diet is a whole-food, plant-based diet low in oils, it's also low in calories and high in fibre - both of which help you lose weight and maintain your weight loss."

"It may be difficult to maintain weight loss after transitioning off the diet, especially if you revert to previous eating patterns," she explains. "The restrictive nature of the diet might also trigger unhealthy relationships with food or eating behaviours - especially where a history of eating disorders exists."

¿Es la dieta Ornish buena para todos?

Aunque el enfoque de la dieta Ornish en alimentos de origen vegetal y bajo consumo de grasas es bueno para la salud del corazón, es importante considerar sus posibles desventajas.

Grayson explains that a low-fat diet that is this restrictive may lead to deficiencies in essential fatty acids, vitamins, and minerals found in healthy fats, such as omega-3 fatty acids from fish or avocados. The restriction of animal products and high-fat foods may result in lower protein intake unless carefully planned with a wide variety of plant-based protein sources.

"If you require a higher fat intake for medical reasons - for example, epilepsy - you may not find the Ornish diet suitable," she adds. "Low-fat diet plans may leave you feeling less full, potentially leading to increased hunger and overeating of carbohydrates.

Athletes or those with physically demanding jobs may also require more protein than the Ornish Diet typically provides. If you are pregnant or breastfeeding you require higher fat and protein intake for your baby's development and breast milk production."