The NIME Diet: A Pre-Industrial Approach to Health and Wellness
in an era where processed foods dominate our tables, a growing awareness is emerging about the adverse effects of a diet rich in industrial products and lacking in minimally processed foods. A recent English study has shed light on the benefits of the Non-Industrialized Microbiome Restore (NIME) diet, which not only aids in weight loss but also significantly improves overall health, especially the intestinal microbiome.
What is the NIME diet, or Pre-Industrial?
The NIME diet, also known as the pre-industrial diet, is based on the eating habits of rural populations, notably those in Papua New Guinea. This diet, studied by an international team led by Jens Walter of the University College Cork in the United Kingdom, primarily consists of vegetables, legumes, and whole grains. It also includes limited amounts of animal proteins such as salmon, chicken, or pork, but excludes dairy products, beef, and wheat due to their unavailability and cultural practices of the studied population.
What Emerges from the Study on the NIME Diet
The research aimed to explore the potential benefits of a diet low in transformed foods and high in fiber (22 grams per 1,000 calories). Remarkably, the study found notable health improvements within just three weeks. These included a 17% reduction in bad cholesterol, a 6% decrease in blood sugar, and a 14% drop in c-reactive protein, an indicator of inflammation and heart disease risk.
The Benefits of Unprocessed Foods on the Microbiome
As detailed in the journal Cell, consuming non-processed foods can significantly reduce the risk of various chronic diseases by enhancing metabolic and immunological systems. Jens Walter noted, “Industrialization has had a drastic impact on our intestinal microbiome, probably increasing the risk of chronic diseases.” The study focused on beneficial bacteria like Lactobacillus reuteri, which are abundant in the NIME diet.
More Good and Fewer Bad Bacteria
The study revealed that the Papua New Guinea diet reduced pro-inflammatory bacteria and genes that degrade the intestinal mucus layer, leading to lower levels of cardiometabolic markers linked to chronic diseases. Interestingly, despite not reducing calorie intake, participants lost weight.Paul Ross, director of APC Microbiome Ireland, emphasized, “We can target the intestinal microbiome through specific diets to improve health and reduce the risk of diseases. These discoveries could shape future dietary guidelines and inspire new food products and therapies targeting the microbiome.”
Table: Key Benefits of the NIME Diet
| Benefit | Description |
|———————————-|—————————————————————————–|
| Weight Loss | Participants lost weight without reducing calorie intake |
| Cholesterol Reduction | 17% reduction in bad cholesterol |
| Blood Sugar Decrease | 6% reduction in blood sugar |
| Inflammation Marker Drop | 14% reduction in c-reactive protein |
| Improved Microbiome | Increase in beneficial bacteria like Lactobacillus reuteri |
| Reduced Risk of Chronic Diseases | Lower levels of cardiometabolic markers linked to chronic diseases |
Conclusion
The NIME diet offers a promising approach to improving health and reducing the risk of chronic diseases. By focusing on minimally processed foods and beneficial bacteria,it provides a blueprint for future dietary guidelines and innovative food products. As we continue to explore the impact of our diets on health, the NIME diet stands as a testament to the power of conventional eating habits in promoting well-being.
For more facts on the NIME diet and its benefits, visit the University College Cork and APC Microbiome Ireland.
Call to Action: Explore the potential of the NIME diet and start your journey towards better health today!Certainly! Here are the contents you requested:
Pros and Cons of the Nime Diet
Pros:
- Plant Focus: The diet emphasizes many plant-based foods,which is a positive aspect.
- Mediterranean Diet Similarities: it shares similarities with the mediterranean diet, which is known for its health benefits.
- Reduced Animal proteins: in cases of intestinal inflammation, the diet allows for a reduction in animal proteins, favoring plant-based proteins instead.
Cons:
- Not New: The diet is not entirely new, as many of its principles are already present in other established diets like the Mediterranean diet.
- Portion Control: The diet requires careful attention to portion sizes, which can be challenging for some people.
- Reduced Protein Intake: There is a tendency to reduce protein intake, which may not be suitable for everyone, especially those with high protein needs.
The Tricks to Follow
Precautions:
- Frequency and Quantity: There is a tendency to imbalance both the frequency and the quantities of protein intake. The recent indications are to reduce protein intake.
- portion Control: The diet emphasizes the importance of portion control, particularly for meat, which should not exceed 150 grams per serving.
These points highlight the key aspects of the Nime diet,including its benefits and the necessary precautions to follow.Certainly! Here is a more structured and readable version of the text you provided:
Crucial Considerations for a Balanced Diet
It is essential to remember that if you consume more legumes than animal proteins, you need to integrate certain components. For example, methionine, an essential amino acid, should be combined with carbohydrates. This is why the guidance of a professional, such as Germani, can be very helpful.
What Foods to Include and Avoid
so, what should you include and what should you avoid in a pre-industrial diet? According to Germani, “Sugars should not be fully excluded; the problem is that in our society, we consume them disproportionately. About 55% of the calories we should consume come from carbohydrates,and of this percentage,sugars should make up a maximum of 10% if you are healthy., the pre-industrial diet updates the principles of the Mediterranean diet, including new products and creating, based on recent knowledge, a sustainable regime that helps us avoid the inflammatory state so common in the Western lifestyle.”
Beware of Stress
One last piece of advice is to pay attention to stress. Germani notes, “The more cortisol, the stress hormone, is elevated, the more the hormones of happiness decrease, contributing to an inflammatory state. If you add greater inactivity and excessive consumption of ready-made foods, you have an unhealthy mix.” The nutritionist adds, “Ultra-processed foods should not be completely banned but should be consumed in moderation. The advice is to organize yourself well, buy more zero-kilometer products, and prepare meals that can be frozen for emergencies, such as when you return late in the evening.”
Indulge in Whims
“I frequently enough suggest cooking meatballs, even chickpeas or other legumes, roasts, or fish, and freezing them to have tasty and ready dishes when needed, especially made with local products. The same goes for some indulgences: with a microwave oven, you can make desserts in a cup, such as hot chocolate in winter with simple quality, which will be at least as good as the ready-made ones. You can thus save, enjoying food and letting ultra-processed foods represent only an occasional diversion,” Germani concludes.
This version organizes the information into clear sections and improves readability.
Interview with Germani: shares insights into the Nime Diet
Crucial Considerations for a Balanced Diet
It is essential to remember that if you consume more legumes than animal proteins, you need to integrate certain components. For example,methionine,an essential amino acid,should be combined with carbohydrates. this is why the guidance of a professional,such as Germani,can be very helpful.
What Foods to Include and Avoid
So, what should you include and what should you avoid in a pre-industrial diet? According to Germani, “Sugars should not be fully excluded; the problem is that in our society, we consume them disproportionately. About 55% of the calories we should consume come from carbohydrates, and of this percentage, sugars should make up a maximum of 10% if you are healthy.” He continues, “The pre-industrial diet updates the principles of the Mediterranean diet, including new products and creating, based on recent knowledge, a sustainable regime that helps us avoid the inflammatory state so common in the Western lifestyle.”
Beware of Stress
One last piece of advice is to pay attention to stress. Germani notes, “The more cortisol, the stress hormone, is elevated, the more the hormones of happiness decrease, contributing to an inflammatory state. if you add greater inactivity and excessive consumption of ready-made foods,you have an unhealthy mix.” The nutritionist adds, “Ultra-processed foods should not be completely banned but should be consumed in moderation. The advice is to organize yourself well, buy more zero-kilometer products, and prepare meals that can be frozen for emergencies, such as when you return late in the evening.”
Indulge in Whims
“I frequently suggest cooking meatballs, even chickpeas or other legumes, roasts, or fish, and freezing them to have tasty and ready dishes when needed, especially made with local products. The same goes for some indulgences: with a microwave oven, you can make desserts in a cup, such as hot chocolate in winter with simple quality, which will be at least as good as the ready-made ones. You can thus save, enjoying food and letting ultra-processed foods represent only an occasional diversion,” Germani concludes.
