The Portfolio Diet emphasizes the daily incorporation of soy protein, nuts, soluble fibre, and plant sterols. This dietary approach is specifically formulated to reduce cholesterol levels, but it offers numerous additional advantages. It contributes to improved cardiovascular health, reduces the risk of chronic diseases, supports gut health, and can facilitate sustainable weight loss. The diet encourages the consumption of plant-based foods, oats, healthy oils, and nuts. However, it is essential to practice portion control, as excessive intake may lead to certain side effects.

What is the portfolio diet?

The Portfolio Diet is a plant-centric dietary approach aimed at reducing cholesterol levels and enhancing cardiovascular health. Created by Dr. David Jenkins, this diet emphasizes the inclusion of particular foods known for their cholesterol-lowering properties, collectively termed a "portfolio," into everyday meals, as noted by dietitian Garima Goyal. Furthermore, the Portfolio Diet not only aids in improving cholesterol but is also linked to a decreased likelihood of developing cardiovascular diseases, coronary heart disease, and heart failure, according to research published in the Journal of the American Heart Association.

The portfolio diet allows plant based foods such as vegetables, fruits, legumes as well as nuts. Image courtesy: Adobe Stock

Nutritional profile of the portfolio diet

Are you curious about the daily dietary intake? A research article published in the journal Nutrients indicates that a balanced 2000 kcal diet comprises five distinct food components. These components include 50 grams of plant protein, 20 grams of viscous soluble fibre, 45 grams of nuts, 2 grams of phytosterols—plant compounds commonly found in margarine—and plant-based monounsaturated fats (MUFAs). Continue reading to discover what these food categories entail.

What are the benefits of the portfolio diet?

A portfolio diet can help keep you healthy in many ways. Here are some of the benefits of the diet.

1. Lowers LDL cholesterol

The main objective of the diet is to lower LDL cholesterol, a significant contributor to cardiovascular disease risk. Research published in JAMA indicated that a dietary portfolio was more effective in reducing LDL-C levels compared to traditional low-saturated fat dietary recommendations over a six-month follow-up period. Soluble fibre attaches to cholesterol in the digestive tract, inhibiting its absorption. Additionally, plant sterols impede cholesterol absorption, while soy protein diminishes cholesterol production in the liver.

2. Reduces risk of cardiovascular disease

By lowering cholesterol and improving overall lipid profiles, the diet helps prevent conditions like heart attacks and strokes. A study, published in the journal Circulation, observed that the Portfolio Diet was associated with a lower risk of CVD, particularly coronary heart disease (CHD) in menopausal women. The plant-based diet, which includes cholesterol-lowering foods, was consistently associated with a 14% lower risk of cardiovascular disease, coronary heart disease, and stroke, stated the study. The inclusion of potassium-rich fruits and vegetables also helps balance sodium levels and reduce blood pressure.

3. Promotes sustainable weight loss

The Portfolio Diet focuses on incorporating a variety of plant-based foods into your meals, such as plant sterols, and compounds, found in plants like nuts, seeds, and legumes, that can help lower cholesterol levels. It is also high in soluble fibre and allows foods such as oats, beans, and fruits, can help you feel fuller for longer, reducing overall calorie intake. Plant-based protein sources like tofu, tempeh, beans, and lentils, which are part of the diet, can help build and repair tissues, boost metabolism, and reduce cravings.

4. Improves blood sugar control

The low glycemic index (GI) of whole grains, legumes, and soy products helps regulate blood sugar, reducing the risk of type 2 diabetes. Thus, the Portfolio Diet can help reduce the risk of diabetes. A study, published in the journal Diabetes Care, observed that greater adherence to the portfolio diet was associated with a 23% lower relative risk of type 2 diabetes compared to a low adherence of the same.

5. Reduces systemic inflammation

The diet is rich in foods such as nuts and soy. These are rich in anti-inflammatory compounds that help reduce chronic inflammation, a key factor in many diseases. A study, published in the journal Circulation, observed that the portfolio diet improved cholesterol levels as well as lowered the levels of C-reactive protein, a type of protein that increases due to inflammation, and other inflammatory substances.

6. Improves gut health

A healthy gut is another important benefit of the portfolio diet. Soluble fibre, present in the foods that the diet allows, feeds beneficial gut bacteria, improving digestion, reducing bloating, and supporting immune function. A study, published in the American Journal of Clinical Nutrition, observed that the participants could eat the food allowed in the diet without any disturbances in the gut. There was some increase in bowel movement too and faecal frequency was greater with the Portfolio Diet than with the other treatments.

7. Enhances nutritional intake

The emphasis on whole, plant-based foods ensures a rich supply of vitamins, minerals, and antioxidants that can help you take in more nutrients. It focuses on the consumption of foods high in soluble fibre, such as oats, beans, and fruits, which help in digestion and promote satiety. Foods like nuts, seeds, and avocados are included in the diet, providing healthy fats that support heart health and hormone production.

How do you do the Portfolio Diet?

To follow the Portfolio Diet, aim to incorporate these key food groups into your meals every day:

• Plant sterols (2g per day) - Found in fortified foods like margarine spreads, orange juice, and supplements. Plant sterols mimic cholesterol in the gut, competing for absorption and effectively reducing overall cholesterol levels.
• Soluble fibre (10-25g per day) - Found in oats, barley, psyllium husk, lentils, beans, fruits, and vegetables. Soluble fibre binds to cholesterol and bile acids in the digestive system, promoting their excretion and reducing overall cholesterol levels.
• Soy protein (50g per day) - Found in tofu, soy milk, tempeh, edamame, and soy-based protein powders. Soy protein lowers cholesterol production in the liver and improves lipid profiles.
• Nuts (30g per day) - Almonds, walnuts, pecans, and pistachios are preferred options. Rich in healthy monounsaturated fats and plant sterols, nuts help reduce LDL cholesterol and improve HDL cholesterol.

Foods that you cannot eat on the Portfolio Diet

Here is what you should stay away from while following the plant-based diet.

• Red meat and processed meats such as Steak, burgers, sausages, and bacon.
• Dairy products include full-fat milk, cheese, cream, and butter.
• Processed foods such as Chips, candy, cookies, and other sugary snacks.
• Refined carbohydrates are found in white bread, pasta, and pastries.
• Trans fats and saturated fats are found in margarine (without plant sterols), fried foods, and baked goods.
• Sugary beverages such as soda, energy drinks, and sugary juices.

Sample meal plan of the Portfolio Diet

• Breakfast - Overnight oats made with soy milk, topped with chia seeds fresh berries and a handful of almonds.
• Mid-morning snack - Apple slices with almond butter.
• Lunch - Quinoa salad with chickpeas, spinach, avocado, and olive oil dressing and a glass of fortified orange juice.
• Afternoon snack - Soy yogurt with ground flaxseeds.
• Evening snack - A handful of walnuts and a cup of green tea.
• Dinner - Grilled tofu with roasted vegetables and a side of barley.

What to remember while following a portfolio diet?

To achieve optimal results from the diet, it is essential to adhere to it correctly. Practising portion control is crucial. Although nuts and healthy fats offer numerous advantages, they are also high in calories, so it is important to consume them in recommended amounts. Additionally, to prevent digestive issues, gradually incorporate high-fibre foods into your meals and ensure adequate hydration by drinking plenty of water.

The cholesterol-lowering effects of the diet are most effective when it is followed consistently on a daily basis. It is also important to remember that incorporating exercise enhances the cardiovascular benefits of the diet, so be sure to include physical activity in your routine.

The diet must be accompanied with exercise. Image courtesy: Adobestock

What are the side effects of the Portfolio Diet?

Here are some of the possible side effects associated with the diet that you need to be aware of:

• High fibre intake may initially cause bloating or gas, especially if introduced too quickly.
• Excluding animal products may lead to deficiencies in vitamin B12, iron, and zinc unless supplemented.
• Soy or nut allergies may make it difficult for some to follow the diet without modifications.
• Overeating calorie-dense foods like nuts and avocados may result in unintended weight gain.
• The focus on specific foods might make it feel restrictive or monotonous for some people.

Note: While this diet may work for some people, it is very important to consult a healthcare professional, especially if you are on cholesterol-lowering medication or have pre-existing health conditions.

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