7 Nutrition Facts That Nobody Will Dispute or Disagree With
Maintaining good physical and mental health requires a lot of things which include good habits exercise and most importantly nutrition. A single food cannot provide you with proper amount of nutrients. By combining different groups of food, you can fulfill your body’s daily nutritional requirement. But there is a lot of controversy in nutrition and in most cases, it seems like people will hardly agree on anything. There are several nutritional facts that are well known but people will still find themselves disagreeing for one reason or the other. But there are a few exceptions to this. Here are some of the nutritional facts that nobody will dispute or disagree with.
1. Artificial Trans Fats Are Very Unhealthy and Should be Avoided
There is ongoing debate about fats in the diet, but most people agree that trans fats are harmful. Put simply, trans fats are polyunsaturated fats that have been chemically altered to resemble saturated fats. This is done by exposing polyunsaturated fats to high heat, high pressure, and hydrogen gas, in the presence of a metal catalyst. This “hydrogenates” the fats, making them resemble saturated fats inconsistency, which dramatically improves shelf life.
These fats can raise small, dense LDL (bad) cholesterol and lower HDL (the good) cholesterol, cause insulin resistance and belly fat accumulation while driving inflammation. There are now studies showing that trans fat consumption is strongly linked to many serious diseases, including heart disease and type 2 diabetes. These fats are found mostly in highly processed foods. The best way to avoid them is to read labels and avoid anything that has the word “hydrogenated” on the ingredients list. A little-known fact is that refined vegetable oils like soybean and canola oils also contain significant amounts of trans fats, from 0.56-4.2%, although it’s usually not listed on the label. It’s best to avoid these too.
2. Eating Vegetables Is Good For Your Health
Vegetables are obviously good for your health. Most of them are rich in minerals, vitamins, antioxidants, fiber and an endless barrage of trace nutrients that are gradually being discovered by scientists. According to observational studies, the consumption of vegetables is mostly associated with lower risk of disease and improved health. It is recommended that you eat a variety daily.
3. Replace Your Lost Vitamin D
Vitamin D is what our bodies absorb from sunlight. With most of us working and spending our free time indoors, our bodies are not getting the required amount of Vitamin D. Winter weather and areas with heavy cloud cover also cut down the amount of Vitamin D we can absorb. You need to replace this lost sunlight with more Vitamin D, or else risk developing cancers, diabetes, and osteoporosis. Unfortunately, it may be difficult to get enough vitamin D from the diet. If getting more sun is not an option, taking a vitamin D supplement or a tablespoon of cod liver oil each day is the best way to prevent or reverse a deficiency.
4. There is no Perfect Diet For Everyone
We are all unique… and subtle differences in genetics, body type, culture, and environment can affect which type of diet we should eat. Some people do best on a low-carb diet while others may do fine on a vegetarian high-carb diet. The fact is, what works for one person may not work for the next. To figure out what you should do, a little self-experimentation may be needed. Try a few different things until you find something that you enjoy and that you think you can stick to. Different strokes for different folks!
5. Refined Carbohydrates are Bad For You
On processing the whole grains, we drain most of the nutrients and the only thing which is left is huge amount of glucose which is easily digestible. Consuming refined carbohydrates may cause to swift spike in blood sugar followed by a surge of insulin in the blood which triggers fat storage and contributes to insulin resistance and diseases like diabetes and obesity.
6. Unprocessed Food is Healthiest
Processed food is unhealthy. As the food system has become more industrialized, the health of the population has deteriorated. During food processing, many of the beneficial nutrients in the food are removed. Not only do they remove healthy nutrients like fiber, but they also add other very harmful ingredients like added sugar, trans fats, and refined wheat.
Additionally, processed foods are loaded with all sorts of artificial chemicals that have absolutely NOT been proven safe for long-term human consumption. Basically, processed foods have less of the good stuff and a LOT more of the bad stuff. The most important thing you can do to ensure optimal health is to “eat real food.” If it looks like it was made in a factory, don’t eat it!
“Don’t eat anything your great-grandmother wouldn’t recognize as food.” Michael Pollan
7. Supplements Should Not Replace Whole Foods
Finally, the last truth that everyone can agree upon is that supplements will never replace whole foods. You must eat healthy – and supplement your necessary nutrients after that. If you rely on supplements to do the work for you, you are going to be disappointed in your results. In addition to that, many supplements aren’t absorbed as well as whole foods, so don’t think you are meeting your needs just because you’re popping a few pills.
So keep these gold standard nutrition rules in mind so that you can be sure you go about your diet plan correctly.
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