Healthy dieting has become an extremely popular topic recently. “What to eat to lose weight? How to live without sugar and salt? What to do if you can’t find organic carrots?” These are the questions that keep appearing in our head more and more often.
We at Bright Side figured everything out and want to share with you 17 scientifically proven answers to the most frequently asked questions about nutrition.
17. Instant energy boost
Our overall body energy depends on the food we eat. Consuming brown rice, honey, and eggs on a regular basis, will help you stay active. But if you need an instant energy boost, don’t rush to buy another energy drink because it contains a lot of sugar and caffeine, which will give you artificial energy. Eating an apple instead will boost your energy naturally.
16. Foods that don’t increase cholesterol
Consuming cholesterol isn’t always bad. Everything depends on the type of fats a product contains. Products like butter, sausage, milk chocolate, and even toffees are rich in saturated fats that increase cholesterol levels, while grains, beans, lentils, and unsalted nuts are the products that help decrease cholesterol levels naturally because they are low in this kind of fat. Eggs, prawns, and liver, despite being rich in cholesterol, actually don’t increase its level in our bodies. Conversely, yogurts and other full-fat dairy products might seem harmless but the amount of saturated fats in them is really high. So it’s better to limit their consumption.
Only a small part of the world population has gluten intolerance. All other people (about 90%) can freely consume wheat and other products containing gluten.
There is no one product that can help your body stay healthy and at the same time, if your diet is balanced, then no one product will stand out.
There are products that contain a little more healthy elements than others like spinach, broccoli, blueberries, chickpeas, lentils, beans, cabbage, peaches, and walnuts. These should be included in your menu right away.
Freshly baked tasty bread is a pleasure that has nothing to do with healthy eating. You can eat bread, but you shouldn’t consider it a serious component of a healthy diet.
A high-grade healthy diet is impossible without carbohydrates. All useful plant products are a source of carbs. You should exclude refined foods and foods high in sugar from your diet, not because they have a high level of carbohydrates but because they contain fats, sodium, and other dangerous ingredients. Carbohydrates are not evil, unhealthy junk food is evil!
Our body self-cleanses daily. The best way you can help it is by maintaining a healthy diet, getting exercise, sleeping enough, being able to control stress, and, of course, not smoking.
Following these rules is much better than any artificial detox. Not only is it non-effective but can be quite dangerous, as well.
10. Composition of products
The most useful products usually have only one ingredient. For example, products like avocado, lentils, blueberries, broccoli, almonds, etc.
When choosing other products, always pay attention to the list of ingredients: the shorter it is, the better. Also pay attention to the amount of chemicals, sugar, oils, salt, etc., in them.
9. Can we eat the same products every day?
If you keep a balanced diet, then you can easily eat the same products and dishes on a daily basis. However, it’s still worth diversifying your daily food intake from time to time.
As we already said, “good” fats are contained in nuts, seeds, olives, avocado, seafood, and olive oil.
Remember to decrease the consumption of saturated fats that you find in unhealthy food like meat products and whole-milk dairy foods.
7. Organic products
Organic farming protects food from harmful pesticides. Additionally, there are obvious ecological and ethical advantages. But there’s still no evidence of its benefits for health because no relevant and appropriate studies have been performed.
Vegetables that are compulsory for healthy eating can be bought both fresh and frozen. And when shopping for frozen you should look for ‘quick-frozen’ right after harvesting. There are also some other factors you should pay attention to:
- harvesting date of frozen vegetables should match the harvesting season;
- the vegetables’ pieces in the package should be separated. If you feel that there is one big icy piece, this indicates a violation of the storage and transportation process.
5. Heat treatment
Here everything depends on the product. That’s why:
- berries are better eaten fresh so that they retain all antioxidants
- tomatoes and
cabbage should be cooked a little bit for better digestibility;
- lentils and beans can be eaten only after being cooked completely.
Fish can be eaten every day in one of the meals. However, you should make sure that the fish you eat doesn’t exceed the level of mercury and other harmful substances.
It has been calculated that smaller fish are much less likely to contain mercury than larger fish.
3. Calcium without milk
Scientists haven’t still come to a conclusion about the harm or benefit of milk for adults. For those who have decided to exclude this product from their diet, we recommend that you include other products rich in calcium instead. For example, greens, kidney beans, and soy.
The latest research says that consuming any alcohol decreases your lifespan. That’s why even red wine is actually potentially dangerous. So if you drink alcohol to improve your health, scientists recommend that you stop doing it right away.
Sugar provides us with ’empty’ calories without any other nutrients. Additionally, sugar releases insulin, which promotes weight gain. Also, sugar makes us want to eat more. That’s the reason why so many products in shops contain so much sugar.
Healthy eating should include the following principles:
- water instead of soda;
- consuming only whole grains;
- nuts, seeds, olive oil, avocado as a source of ‘good’ fat;
- fish and seafood instead of meat as a source of protein;
- less sugar and salt, more vegetables and fruit.
Which of these recommendations are you going to follow? Please tell us about it in the comments!