When it comes to nutrition, there is a lot of debate. I sometimes feel like people in general and experts in particular can never agree on what's good and what's bad for the body. Fortunately, however, there are a few exceptions-some facts about nutrition that no one disputes.
Here are these 11 universal truths about nutrition that everyone agrees on.
1- Trans fats are extremely dangerous
Debates about the place of fats in the diet continue to this day, but most experts agree that trans fats are harmful.
Trans fats are polyunsaturated fats that have been chemically altered to resemble saturated fats.
This is done by exposing polyunsaturated fats to high temperature, high pressure and hydrogen gas in the presence of a metal catalyst. In doing so, the fats are "hydrogenated," which makes them resemble saturated fats in consistency and dramatically increases their shelf life.
Such fats can raise low, dense LDL (bad cholesterol) and lower HDL (good cholesterol), cause insulin resistance and obesity, while provoking inflammation. Studies show that trans fat consumption is closely linked to many serious diseases, including heart disease and type II diabetes.
These fats are found mostly in foods that have been heavily processed. The best way to avoid them is to read labels carefully and avoid anything that contains the word "hydrogenated" in the ingredient list.
Few people know that refined vegetable oils, such as soy and rapeseed oils, also contain significant amounts of trans fats, ranging from 0.56% to 4.2%, although this is usually not listed on the label. It is best to avoid these products.
2. Whole foods are better than processed foods.
There is a growing belief that processed foods are harmful. Harmful for a variety of reasons - they tend to be high in harmful ingredients such as sugar, processed carbohydrates and processed oils. At the same time, they are extremely low in micronutrients, fiber, and antioxidants.
Yet the food industry goes to great lengths to promote ideas (including "scientific" ones) about the "benefits" of processed foods.
In addition, some components of industrially produced foods are often addictive and appetite-inducing, causing us to eat even more. This is why people tend to eat much more than the body really needs when their diet is based on processed foods. This leads to obesity and metabolic disorders. On top of that, we burn half as many calories digesting processed rather than whole foods.
3. It is important to consume enough omega-3 fatty acids.
Our bodies are not capable of producing the omega-3 and omega-6 fatty acids that are vital to us.
There is quite a bit of debate about polyunsaturated fats, but most of the discussion revolves around omega-6. When it comes to omega-3s, experts agree that we need these fats. They are the structural molecules of cell membranes, especially in the brain. They contribute to better neurological health, including intelligence, reducing depression and reducing the risk of dementia.
The modern diet is low in omega-3 but extremely high in omega-6. It's an awful proportion - the more we consume omega-6, the more we need omega-3. The best way to get enough omega-3 is to include oily fish, flax seeds and chia seeds in your diet.
. Added sugar is harmful
Added sugar, such as sucrose and fructose-rich cornstarch, is dangerous to health.
Some see sugar as a chronic metabolic toxin; others see it as a source of empty calories. That said, all agree that most people consume too much sugar.
Every day, scientists are getting more evidence that sugar is partly responsible for the worldwide spread of chronic "Western" non-communicable diseases.
However, most people consume so much sugar unintentionally. The problem is that we get sugar from common foods in which it is added, such as ketchup (I don't think most people realize that there is sugar there, too). The best way to avoid added sugar is to read labels carefully and be aware of other sugar names that manufacturers use (e.g., corn syrup, evaporated cane juice, etc.). Here's an interesting video about sugar.
5. Green tea is a healthy drink
Experts argue about the benefits or harms of coffee, but about green tea most of them agree: it is a healthy drink. It is very rich in powerful antioxidants, including a compound called EGCG.
Many studies show that people who drink real green tea are less prone to serious illnesses such as heart disease and cancer. There is also evidence that the bioactive compounds in green tea improve metabolism and increase fat burning. Green tea also contains certain amino acids that help improve concentration and brain function.
6. Processed carbohydrates should be minimized
Carbohydrates are an ambiguous substance. Some people think that most calories should come from carbohydrates, while others think they are completely unnecessary and can even cause harm.
But even the most extreme opponents of carbohydrates agree that unprocessed sources of carbohydrates are not as dangerous as processed ones. For example, the husks and germs are removed from processed grains, whereas these are the parts that contain the most nutrients as well as fiber, which lowers blood sugar levels, thereby increasing the benefits of carbohydrates.
Without fiber, carbs cause a spike in blood sugar and insulin, which is then followed by a sharp drop, causing us to snack over and over again. This is one reason why processed carbs encourage overeating.
7. Vegetables are healthy foods
Vegetables are some of the most nutritious foods: they are high in vitamins, minerals, antioxidants and all sorts of micronutrients. Studies show that eating plenty of vegetables is associated with a decreased risk of almost all chronic diseases. Vegetables are also the best aid in the fight against excess weight. They are low in energy density, high in fiber and help us feel satiated while keeping calories low. The list of the 40 most nutritious foods on earth consists mostly of vegetables.
8. Supplements don't make up for poor nutrition
The composition of whole foods is incredibly complex. They contain a huge number of different micronutrients that are essential for health. While many supplements can be helpful, most experts agree that they cannot make up for micronutrient deficiencies in the case of an incomplete diet.
9. Olive oil is super healthy
Olive oil is by default one of the healthy fats. It is part of the Mediterranean diet and has long been considered a dietary staple in the diet of some healthy populations in the world. Quality olive oil is very rich in healthy monounsaturated fatty acids.
Many studies have shown that it promotes metabolic health. It also contains anti-inflammatory compounds, and the powerful antioxidants it contains help fight cardiovascular disease. Considering all of the above, quality olive oil can be classified as one of the healthiest fats on the planet.
However, choosing a quality oil today is very difficult. It is important to buy olive oil from trusted brands, because many unscrupulous manufacturers offer processed and diluted oils.
10. Nutrition is not the only thing that is important for good health
Nutrition is an extremely important factor in health. But there are others as well. If you don't exercise, are stressed and lack sleep, good health is out of the question, no matter how good your diet is. Read more about this in the article 7 habits of people with good health.
11. the best diet for you is the one you can stick to
There is a lot of debate about the benefits of different diets. There are followers of paleodiet, low-carbohydrate, vegan, balanced diet, etc.
Each of these approaches can be effective, but no diet is "perfect"-the key is to make sure it's right for you. Fighting excess weight and promoting health is a marathon, not a race. You need to find an approach to a healthy lifestyle that suits you and will become an organic part of your life in the long run.
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