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

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.

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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

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.

Best foods don’t have labels

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

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 protein supplement market had a valuation of USD 12.4 billion in 2016.

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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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Vegan fast food

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Plant-based protein menus

Plant-based protein sources are not the same as animal protein sources. Proteins are made up of amino acids which are the building blocks of every cell and hormone in our body. Meat protein contains all nine essential amino acids, whereas plant-based protein usually lacks at least one of the nine essential amino acids our body needs.

Unripe jackfruit makes a convincing choice for pulled pork alternatives, curries and burgers. But it is almost valueless if you needed protein since jackfruit consists of carbohydrates. Vegan burgers are made up of beans, but this is not a complete protein source.

Iron content

One study found that 25% of vegans (mainly women) had very low blood iron levels, compared to 0% of omnivores.

Plants like whole grains, legumes and spinach are high in iron but is not always the best type. Animal sources contain haem iron. Non-haem iron, found in plants, is not as well absorbed by the body.

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