健康的な食事に関するエビデンスのまとめ

Slices of  dark  fresh bread with  seeds on dark wooden backgrou

(写真:Marco Verchクリエイティブ・コモンズ表示 2.0 一般

複数の方から依頼があったため、①動脈硬化によっておこる病気(脳卒中、心筋梗塞)、②がん、③糖尿病、④死亡率の4つの観点から、世界一シンプルで科学的に証明された究極の食事で推奨されている5つの食材に関してまとめました。引用文献のリストも掲載しましたので、ご関心がある方は原著論文をお読みください。

  動脈硬化によっておこる病気(脳卒中、心筋梗塞) がん 糖尿病 死亡率
①魚 心筋梗塞↓1 乳がん↓2

大腸がん↓3

肺がん↓4

関係なし5 6
②野菜と果物 脳卒中・心筋梗塞↓7 大腸がん↓8

肺がん↓9

10 11 12
③茶色い炭水化物 脳卒中・心筋梗塞↓13 14 大腸がん↓15 16 14
④ナッツ類 脳卒中↓17 大腸がん↓18 19 17
⑤オリーブオイル

乳がん↓20

大腸がん↓18

引用文献

  1. Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA. 2006;296(15):1885-1899. https://www.ncbi.nlm.nih.gov/pubmed/17047219
  2. Zheng JS, Hu XJ, Zhao YM, Yang J, Li D. Intake of fish and marine n-3 polyunsaturated fatty acids and risk of breast cancer: meta-analysis of data from 21 independent prospective cohort studies. BMJ. 2013;346:f3706. https://www.ncbi.nlm.nih.gov/pubmed/23814120
  3. Wu S, Feng B, Li K, et al. Fish consumption and colorectal cancer risk in humans: a systematic review and meta-analysis. Am J Med. 2012;125(6):551-559 e555. https://www.ncbi.nlm.nih.gov/pubmed/22513196
  4. Song J, Su H, Wang BL, Zhou YY, Guo LL. Fish consumption and lung cancer risk: systematic review and meta-analysis. Nutr Cancer. 2014;66(4):539-549. https://www.ncbi.nlm.nih.gov/pubmed/24707954
  5. Xun P, He K. Fish Consumption and Incidence of Diabetes: meta-analysis of data from 438,000 individuals in 12 independent prospective cohorts with an average 11-year follow-up. Diabetes Care. 2012;35(4):930-938. https://www.ncbi.nlm.nih.gov/pubmed/22442398
  6. Zhao LG, Sun JW, Yang Y, Ma X, Wang YY, Xiang YB. Fish consumption and all-cause mortality: a meta-analysis of cohort studies. Eur J Clin Nutr. 2016;70(2):155-161. https://www.ncbi.nlm.nih.gov/pubmed/25969396
  7. Nagura J, Iso H, Watanabe Y, et al. Fruit, vegetable and bean intake and mortality from cardiovascular disease among Japanese men and women: the JACC Study. Br J Nutr. 2009;102(2):285-292. https://www.ncbi.nlm.nih.gov/pubmed/19138438
  8. Aune D, Lau R, Chan DS, et al. Nonlinear reduction in risk for colorectal cancer by fruit and vegetable intake based on meta-analysis of prospective studies. Gastroenterology. 2011;141(1):106-118. https://www.ncbi.nlm.nih.gov/pubmed/21600207
  9. Vieira AR, Abar L, Vingeliene S, et al. Fruits, vegetables and lung cancer risk: a systematic review and meta-analysis. Ann Oncol. 2016;27(1):81-96. https://www.ncbi.nlm.nih.gov/pubmed/26371287
  10. Li M, Fan Y, Zhang X, Hou W, Tang Z. Fruit and vegetable intake and risk of type 2 diabetes mellitus: meta-analysis of prospective cohort studies. BMJ Open. 2014;4(11):e005497. https://www.ncbi.nlm.nih.gov/pubmed/25377009
  11. Muraki I, Imamura F, Manson JE, et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ. 2013;347:f5001. https://www.ncbi.nlm.nih.gov/pubmed/23990623
  12. Wang X, Ouyang Y, Liu J, et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2014;349:g4490. https://www.ncbi.nlm.nih.gov/pubmed/25073782
  13. Mellen PB, Walsh TF, Herrington DM. Whole grain intake and cardiovascular disease: a meta-analysis. Nutr Metab Cardiovasc Dis. 2008;18(4):283-290. https://www.ncbi.nlm.nih.gov/pubmed/17449231
  14. Zong G, Gao A, Hu FB, Sun Q. Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer: A Meta-Analysis of Prospective Cohort Studies. Circulation. 2016;133(24):2370-2380. https://www.ncbi.nlm.nih.gov/pubmed/27297341
  15. Aune D, Chan DS, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2011;343:d6617. https://www.ncbi.nlm.nih.gov/pubmed/22074852
  16. de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med. 2007;4(8):e261. https://www.ncbi.nlm.nih.gov/pubmed/17760498
  17. Estruch R, Ros E, Salas-Salvado J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368(14):1279-1290. https://www.ncbi.nlm.nih.gov/pubmed/23432189
  18. Bloomfield HE, Koeller E, Greer N, MacDonald R, Kane R, Wilt TJ. Effects on Health Outcomes of a Mediterranean Diet With No Restriction on Fat Intake: A Systematic Review and Meta-analysis. Ann Intern Med. 2016;165(7):491-500. https://www.ncbi.nlm.nih.gov/pubmed/27428849
  19. Salas-Salvado J, Bullo M, Estruch R, et al. Prevention of diabetes with Mediterranean diets: a subgroup analysis of a randomized trial. Ann Intern Med. 2014;160(1):1-10. https://www.ncbi.nlm.nih.gov/pubmed/24573661
  20. Toledo E, Salas-Salvado J, Donat-Vargas C, et al. Mediterranean Diet and Invasive Breast Cancer Risk Among Women at High Cardiovascular Risk in the PREDIMED Trial: A Randomized Clinical Trial. JAMA Intern Med. 2015;175(11):1752-1760. https://www.ncbi.nlm.nih.gov/pubmed/26365989
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