How closely do you monitor what you eat?
While some people eat what they want, when they want, more and more of the patients I encounter in clinic schedule their meals according to "rules."
It also makes me want to bury my head in my hands after hearing some of these "rules."
There is no scientific basis for the notion that fruit should only be consumed on an empty stomach since it otherwise "slows" digestion.
Here, I concentrate on certain food maxims that aren't always true. By doing this, I want to make sure that your mealtimes are enjoyable and healthy.
DELAY TAKING A DRINK.
Since it is thought that even drinking water with meals would dilute our digestive enzymes, the 30-minute gap between eating and drinking has long been recommended.
Your body, however, is smarter than that.
Although it's possible that drinking water temporarily reduces the concentration of stomach enzymes, the stomach has sensors that make sure that enough enzymes are created to break down a meal.
In fact, if you eat too quickly and in excess, drinking water with meals is a smart suggestion because it can lower your risk of overeating.
REDUCE THE CARBS
Because of their poor reputation for elevating blood sugar levels and inducing weight gain, carbohydrates are sometimes completely avoided by dieters.
However, for the majority of people, high-quality carbs, like oats, are a beneficial addition to the diet.
They offer beneficial levels of fiber (we require 30g per day), and eliminating them may harm our gut microorganisms because they rely on fiber as a food source.
Furthermore, a 2019 research from Tufts University in the US found that consuming more whole grains may actually reduce the risk of gaining weight.
The results are pretty convincing evidence because they were based on research with more than 130,000 individuals.
Therefore, avoid eating the highly processed white breads, cakes, and cookies at all costs, but feel free to consume wholegrains like rye and quinoa, legumes like chickpeas and lentils, and other plant-based carbohydrates.
AND SUGAR-COATED FRUIT
It appears that a lot of individuals have accepted the notion that fruit is just another source of sugar and doesn't belong in a balanced diet.
The contrary, however, is true, according to study. Fruit is a great source of fiber, vitamins, and other phytochemicals, which are beneficial to our gut flora, particularly a group of bacteria known as bifidobacteria.
The findings of a review released last year by researchers at Sydney University, which indicated that consuming fruit was associated with a lower chance of getting depression, may be explained by the finding that low levels of this specific bacteria have been connected to low mood.
Another thing to keep in mind is that fruit doesn't create the blood sugar rise that fruit juice (which lacks this fiber) can) because the sugar is locked in with the fiber.
In order to consume at least five different varieties of fruit throughout the week, I advise consuming two pieces of fruit per day.
Your gut microorganisms will benefit from a wider variety of phytochemicals the more fruits you eat.
Keeping them content makes us content.
PROHIBIT PROCESSED FOOD
It's undoubtedly true that it's best to steer clear of any cuisine with a lengthy list of unfamiliar components.
We are aware that ultra-processed meals, or those made primarily from food extracts and heavy in fat, salt, sugar, and chemicals, can have an impact on our gut flora, increase overeating due to their low fiber content, and even have an impact on our mental health.
Although we can't always prepare everything from scratch due to our busy lives, there is no need to demonize all processed goods. In fact, some people may even consider the virtuous Greek yoghurt to be processed (the definition being that a food has been altered from its natural state, often by the addition of other ingredients).
Instead, pay attention to buying food with ingredients you can identify in the first four spots on the label rather than additives (ingredients are listed by weight, with the largest amount first).
REMAIN FRESH...
Food that has been canned or frozen sometimes has more nutrients than fresh produce that has been stored on shelves or in the back of the refrigerator.
Fresh spinach lost over half of its folate (a B vitamin) after eight days in the refrigerator, according to a Pennsylvania State University study that was published in the Journal of Food Science.
When blanched before freezing, frozen veggies lose a small amount of their nutrients but are otherwise nutrient-rich.
Similar to this, when vegetables are cooked during the canning process, some nutrients are lost, but the great majority are kept.
My pantry always has canned tomatoes, black beans, and chickpeas on hand.
Additionally, purchasing canned or frozen foods can make adding more plant variety to your meals more affordable and waste-free.
OR HOMECOMBINED
Okay, a homemade casserole will be healthier for you than a ready-to-eat meal, but it doesn't mean all homemade food is healthy for you.
A mass-produced, oat-based biscuit like a Hobnob, which has roughly 40% oats, is probably better for you than a homemade biscuit with 50% butter and 30% sugar.
Don't assume that what comes out of your kitchen is always healthier than what is offered in stores; I'm not saying either is good for you. It's not.
ASSESS CALORIES
Last but not least, this rule is perhaps the one that most people adhere to religiously, despite the fact that it is easy to break.
This is due to two factors. First, the calorie count on labels is frequently inaccurate since it is based on laboratory results rather than what occurs in your body.
Second, when it comes to digestion, not all calories are created equal.
For instance, a 2010 study in the journal Food & Nutrition Research discovered that the number of calories required to digest a processed meal was over 50% lower than that of a meal made entirely of whole foods (i.e. one based on veg, nuts and whole grains).
In order to naturally reduce your intake of foods that promote weight gain, my advise is to try to center your meals around whole plant foods that have been minimally processed (so skip those highly processed vegan burgers and go instead for homemade chickpea burgers).
This will guarantee a better, more efficient method of eating and managing weight.
ARE YOU AWARE?
Whey, the liquid portion of yogurt that frequently separates and rises to the top, provides important minerals like protein, calcium, and potassium. So instead of throwing it away, blend it or add it to a smoothie for an extra dose of nutrition.
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