What is the truth of the gluten danger, superfood hype, or interval fasting? We do the check.
Bake with beans, sweeten with stevia, lose weight with ginger water, and live longer with chilies. New tips on the subject of healthy eating are circulating almost every day. But which trends keep what they promise? “As a rule, specialist societies such as the Nutrition Society help to keep track of things,”, nutritionist. The professional society relies on the results of scientific studies and not on the individual experiences of individual food gurus or the advertising slogans of the food industry.
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The Steep Career Of Coffee
However, science is sometimes mistaken. Over time, even well-founded recommendations can change – sometimes even the opposite. An example: coffee.
Years ago, the popular pick-me-up fell into disrepute. According to studies, the hot drink drew water from the body, flooded it with carcinogenic ingredients, and raised blood pressure. But little by little, new studies have improved the reputation of coffee. “Today, it is not only considered largely harmless but also a source of antioxidants,”.
In addition, the quality of the studies has increased. “In contrast to the past, they run for decades and include up to 500,000 test persons.” Better conclusions could be drawn that way. In the following, experts estimate which trends can be relied on.
Eating is allowed eight hours, 16 hours have fasted – that is the current weight loss trend. Studies have shown that interval fasting improves health and that subjects lose weight. However, long-term effects and possible side effects are so far unknown. It is also unclear whether a day of fasting per week is more beneficial than a month of interval fasting. One thing is sure: people with previous illnesses who need medication should clarify with their doctor whether the measure is suitable for them.
Just Three Meals
How often should I optimally eat a day? The usual recommendation is morning, noon, evening, nothing in between. “Anyone can handle it however they like,”. But: “The more you eat, the greater the chance of overeating.” Today it is challenging to keep track of things because food is available almost everywhere and around the clock.
Chia seeds, goji berries, acai berries: foods from the other end of the world are hip. Rabat advises caution when individual ingredients are highly praised. “The value of the health-promoting effect cannot be determined in a food.” So far, no study has proven the remarkable effects of superfoods. Often there are similar ingredients in local products. Flax seeds can replace chia seeds.
Five Hands Full
Vegetables and fruits are naturally part of a healthy diet. But how much is ideal? Three handfuls of vegetables and two handfuls of fruit a day. Then the body receives enough vitamins and fiber. It is important to regularly feed your way through all sorts and not just nibble on lettuce. “It consists of 98 percent water and therefore does not provide as many vitamins as some people suspect.”
Low Carb Diet
The term stands for a weight loss program where you consume fewer carbohydrates and more fats and proteins. Studies have shown that you can lose pounds with it. Why does the method work? “Those who only
eating fat and protein are doing without one of the three main nutrients and cannot supply the same amount of energy as with three main nutrients,”. Most of the time, however, the success is not permanent. “I don’t see the problem with losing weight, but with maintaining the weight, I have achieved.” Many people who want to lose weight find it difficult to switch their eating habits to low carb in the long term.
Abstinence From Meat
Turkey and chicken are not the problems. But whoever eats red meat or sausage every day has a 10 to 20 percent higher risk of dying earlier. The Nutrition Society advises 300 to 600 grams of meat per week. Salami and ham, in particular, should rarely end up on the plate. Processed meat products often contain a lot of salt. This can drive up blood pressure.
Gluten does not harm the body – provided you do not have celiac disease or gluten sensitivity. However, those who voluntarily do without it have health disadvantages. American researchers report in the British Medical Journal. Because then you no longer eat whole grain products. And the fiber it contains helps digestion and even protects the heart.
Instead of following strict rules and counting calories, it is about feeling good and getting to know your own body. However, that does not mean indulging every desire. On the contrary: one should observe the body and find out: When am I starving? How am I doing after dinner? Am I tired, or can I get started? “You can’t lose weight with it. Maybe it helps to maintain the weight,”. Anyone who knows what is good for them and designs a versatile and varied diet can do without many other nutrition tips.
In the past, people used to recommend having breakfast like an emperor. Science has also concluded that the first meal of the day is essential. Both children and adults can concentrate better and are less overweight. This is what US researchers reported at “Experimental Biology 2018” in San Diego. If you have yogurt with oatmeal and fruit in your stomach, you are less prone to food cravings at the baker’s on the way to work.
Nutrient Deficiency: Who Is Affected?
“Anyone who eats a balanced and varied diet and does not suffer from any chronic illness probably has no nutritional deficiency,”. Anyone outside for less than half an hour a day in winter has an increased risk of vitamin D deficiency. Before taking the tablets, however, you should have your vitamin D level checked by your doctor. Many people with chronic inflammatory diseases suffer from nutritional deficiencies. The doctor decides whether it makes sense to supplement it with appropriate preparations. Pregnant and breastfeeding women also have an increased need.
Symptoms of nutrient deficiency “Sudden night blindness, brittle nails, hair falling out or poor wound healing can be signs,”. Your family doctor should then clarify a possible shortage.
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