If there is one thing Americans love, it is a prescribed
diet, and the internet abounds with rules for grams of protein, fats, and
carbohydrates, genetic and body type diets, calorie counting, and so on. But a
recent 12-month study found focusing on whole foods and ditching sugars and
processed foods resulted in weight loss and improved health for the subjects. This
is especially important for those with Hashimoto’s hypothyroidism looking to
manage their health through diet.
The study, published
in the Journal of the American Medical Association, showed it didn’t matter
whether the diet was low-carb, low-fat, the genetic factors, or
insulin response issues.
Here is what the subjects were told to eat:
·
Nutrient-dense, minimally processed, whole foods cooked at
home as often as possible.
·
Fresh vegetables
·
Fresh fruits
·
Legumes and whole grains for the low-fat group
·
Grass-fed meats and salmon for the low-carb group
·
Lean meats for the low-fat group
·
Nuts and nut butter
·
Healthy fats for the low-carb group
·
Low-fat dairy for the low-fat group
·
Hard cheeses for the low-carb group
Here is what all participants were told to avoid:
·
Products made from refined flour: Breads, pasta, bagels,
muffins, etc.
·
White rice
·
Sugary snacks and beverages
·
Fruit juice
·
Processed foods, even if they were low-fat or low-carb
Participants were also encouraged to follow national
guidelines for physical activity but generally did not change their exercise
routines.
After 12
months in the study, which included nutritional counseling and support, the
low-carb group lost an average of 13 pounds while the low-fat group lost an
average of 11.7 pounds. Both groups also saw improvements in body fat, blood
sugar, and blood pressure. These are all factors that also impact Hashimoto’s
hypothyroidism management.
However, individually, some members of the study gained
weight while some lost as much as 50 to 60 pounds. Those who lost the most
weight were the ones who reported changing their relationship with food. They
no longer snacked in the car or in front of the television and they cooked at
home more often.
The researchers concluded it is time to shift the national focus
from calories to nutrient-dense foods.
What this
study means for those with Hashimoto’s hypothyroidism
In functional medicine, we always emphasize the importance of
a whole foods diet and avoiding processed foods and sugars.
However, people managing Hashimoto’s hypothyroidism typically
need to go beyond a basic whole foods diet as grains and dairy are inflammatory
for autoimmunity.
Dairy and gluten are common triggers Hashimoto’s
hypothyroidism autoimmunity and many patients have better thyroid health
avoiding them. Many people also find they react to other grains, such as corn.
The lectins in legumes pose a problem to some as well.
This study is great because it cuts through the clutter of complex
dietary recommendations — and the industries built on them — and shows the
value of getting back to the basics of human nutrition.
If you suffer from a chronic inflammatory condition or
autoimmune disease, that is a great first step. However, if you continue to
have problems, you may need to temporarily follow an autoimmune diet to identify
dietary triggers of inflammation. Ask my office for more advice on how to
manage Hashimoto’s hypothyroidism.
Dr Eric BalcavageChronic Condition Recovery Center
17 Regency Plaza Glen Mills, PA 19342
610-558-8920
www.chronicconditionrecoverycenter.com
www.thyroidproblemsdoctor.com
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