There is no "best diet" - Deepstash

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The Last Conversation You'll Ever Need to Have About Eating Right

There is no "best diet"

The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst. 

That can be with or without seafood; with or without dairy; with or without eggs; with or without some meat; high or low in total fat.

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The Last Conversation You'll Ever Need to Have About Eating Right

The Last Conversation You'll Ever Need to Have About Eating Right

http://www.grubstreet.com/2018/03/ultimate-conversation-on-healthy-eating-and-nutrition.html

grubstreet.com

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Key Ideas

Best foods don’t have labels

Because they are just one ingredient: avocado, lentils, blueberries, broccoli, almonds, etc.

The "Age" of vegetables

The best vegetables are likely to be fresh and locally sourced, but flash frozen is nearly as good (as freezing delays aging). Those “fresh” vegetables that spend a long time in storage or transit are probably the least nutritious.

Power bars

...are closer to junk food than they are to real food. 

Many power bars have nutritional profiles similar to Snickers.

Detoxing and Cleansing are Myths

The body detoxifies itself daily; that’s a primary job of the liver and the kidneys, and they are really good at it. The intestines, spleen, and immune system are in on it, too. 

Take good care of your liver and kidneys, gut, and immune system. Far better “cleanse” than any juice.

Ketogenic diet

A diet that starves the body of glucose sources so that it’s forced to burn ketone bodies — products of fat metabolism — as fuel. There is not a lot of evidence to show prolonged ketosis is good for health. 

Good Carbs, Bad Carbs

Highly processed grains and added sugar are bad because they’ve been robbed of nutrients, they raise insulin levels, and they’re often high in added fats. But most plant foods are mostly carbohydrates: vegetables, fruits, whole grains, beans, lentils, nuts, and seeds, which are quite healthy. 

In conclusion: Carbs are not evil; junk food is evil.

Gluten intolerance

Only 10% of people have problems with tolerating gluten. 

About one percent of people have celiac disease, and perhaps 10 percent have lesser forms of sensitivity, which may be related to other factors, like a disrupted microbiome. 

To lose weight: diet>exercise

It's much easier to outeat running than to outrun all of the tempting calories that modern marketing encourages us to cram in. 

Both diet and exercise are important to health, and exercise is important in weight maintenance. But to lose weight, the preferential focus needs to be on controlling calories in, more than calories out.

There are no superfoods

No single food, separate from the overall quality and pattern of diet, exerts a major health effect. 

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The Paleo Diet

The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.

Lose weight on the Paleo Diet
  1. Eat fewer calories than you burn every day.
  2. Eat mostly real food if you want to be healthy.
  3. Do those two things consistently for a decade to KEEP the weight off.

When you only eat real food and avoid all unhealthy food, you’re more likely than not going to run a caloric deficit – and thus lose weight.

Eat the following:
  • Meat – GRASS-FED, not grain-fed. 
  • Fowl – Chicken, duck, hen, turkey.
  • Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
  • Eggs – Omega-3 enriched cage free eggs.
  • Vegetables – As long as they’re not deep-fried, eat as many as you want.
  • Oils – Olive oil, coconut oil, avocado oil – think natural.
  • Fruits – Fruits have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
  • Nuts – High in calories, so they’re good for a snack only.
  • Tubers – Sweet potatoes and yams. Higher in calories and carbs.

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Meanings of “protein”

Protein is a macronutrient, a family of molecules made of amino acids. It is found in many different food items like meat and legumes. Even grains and leafy vegetables have some. Plant-b...

Protein-rich foods from animals
  • They may have more saturated fatty acids (beef and dairy especially)
  • They may have more omega-3 fatty acids (fish especially)
  • They don’t contain any fiber or carbohydrates.
  • They tend to be very high in protein.

If you need a lot of protein in your diet, meat is a great way to satisfy that need.

“Plant protein”

Plant-based protein sources don't have as much protein. You can get enough protein through a plant-based diet, as long as it is well balanced. Plant-based protein sources:

  • They often contain fiber (especially legumes and whole grains).
  • If they contain fat, they are often rich in “good” fats (for example, the omega-3’s in nuts).
  • They contain plenty of starch as well, so it’s impossible to follow a low-carb diet if that’s a priority for you.

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Fiber gap

Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency.

Benefits of a fiber-rich diet

Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. Fiber slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.

Fiber doesn’t just help us poop better — it also nourishes our gut microbiome.

Processed foods and fiber

Instead of munching on fruits, vegetables, beans, nuts, and seeds, more than half of the calories Americans consume come from ultra-processed foods. On any given day, nearly 40 percent of Americans eat fast food. These prepared and processed meals tend to be low in fiber, or even fiber free. 

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