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08/23/2023

Not all plant-based diets are equally healthy. There are 'junk' plant-based foods that can increase health risks. How can a person follow a healthy plant-based diet?

08/23/2023

In this Honest Nutrition feature, we look at how much protein a person needs to build muscle mass, what the best protein sources are, and what risks to be aware of.

08/23/2023

Unprocessed Food Is Healthiest
Processed food is generally not as healthy as whole food.

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 food producers remove healthy nutrients like fiber, but they also add other potentially harmful ingredients like added sugar and trans fats.

Additionally, processed foods are loaded with all sorts of artificial chemicals, some of which have a questionable safety profile.

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!

08/23/2023

“Diets” Don’t Work — a Lifestyle Change Is Necessary
“Diets” are ineffective. That is a fact.

They may provide short-term results, but as soon as the diet ends and you start eating junk food again, you will gain the weight back. And then some.

This is called yo-yo dieting and is extremely common.

Most people who lose a lot of weight on a diet end up gaining it back whenever they “stop” the diet.

For this reason, the only thing that can give you actual long-term results is to adopt a lifestyle change.

08/23/2023

Supplements Can Never Fully Replace Real Foods
“Nutritionism” is the idea that foods are nothing more than the sum of their individual nutrients.

But it’s also a trap that many nutrition enthusiasts tend to fall into.

Nuts, for example, aren’t just shells loaded with polyunsaturated fat. In the same way, fruits aren’t just watery bags of sugar.

These are real foods with a massive variety of trace nutrients.

The vitamins and minerals, the ones you can also get from a cheap multivitamin, are just a small part of the total amount of nutrients in foods.

Therefore, supplements cannot match the variety of nutrients you get from real foods.

However, many supplements can be beneficial, especially those that contain nutrients that are generally lacking in the diet, like vitamin D.

But no amount of supplements will ever make up for a bad diet. Not a chance.

08/23/2023

Refined Carbohydrates Are Bad for You
There are a lot of differing opinions about carbs and fat.

Some think fat is the root of all evil, while others believe carbs are the key players in obesity and other chronic diseases.

But what pretty much everyone agrees on is that refined carbohydrates are not as healthy as unrefined carbohydrates.

Unrefined carbs are basically whole foods that are rich in carbs. These include whole-grain cereals, beans, vegetables and fruits. Refined carbs, on the other hand, are sugar and refined flour.

Whole foods contain numerous beneficial nutrients and antioxidants.

However, when high-carb foods such as grains are processed, the most nutritious parts are stripped off. What is left are massive amounts of easily digestible starch.

Those who base their diets on refined carbs may be lacking in fiber and many other healthy nutrients. As a result, they are at an increased risk of chronic disease
Eating refined carbs will also cause rapid spikes in blood sugar. While high blood sugar levels are unhealthy for all people, they are a much greater concern in people with diabetes

08/23/2023

It Is Critical to Avoid a Vitamin D Deficiency
Vitamin D is a unique vitamin that actually functions as a hormone in the body.

The skin makes vitamin D when it is exposed to ultraviolet rays from the sun. This is how people got most of their daily requirement throughout evolution.

However, a large part of the world is deficient in this critical nutrient today.

In many places, the sun simply isn’t available throughout most of the year.

Even where there is sun, many people tend to stay inside and use sunscreen when they go out. Sunscreen effectively blocks vitamin D generation in the skin.

If you’re deficient in vitamin D, then you’re actually lacking a major hormone in the body. Deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others
To find out if you are at risk, see a doctor and have your blood levels measured.

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.

08/23/2023

Having certain foods and drinks before bed can help you sleep better. Learn about the sleep-promoting effects of almonds, tea, and more.

08/23/2023

There are many effective things you can do to improve your health. Here are 27 health and nutrition tips that are actually based on good science.

08/23/2023

Artificial Trans Fats Are Very Unhealthy
Trans fats are formed as a side product when vegetable oils are hydrogenated.

Food producers often use hydrogenation to harden vegetable oils for use in products such as margarine.

Because trans fats have been linked with poor health, margarine free of trans fats is becoming increasingly common.

A high intake of trans fats is associated with various chronic diseases, such as abdominal obesity, inflammation and heart disease, to a name a few

08/23/2023

There Is No Perfect Diet for Everyone
People are all unique. Subtle differences in genetics, body type, physical activity and environment can affect which type of diet you should follow.

Some people do best on a low-carb diet, while others are better off 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 experimentation may be needed.

Try a few different things until you find something that you enjoy and think you can stick to. Different strokes for different folks!

08/23/2023

Added Sugar Is a Disaster
To improve the taste of processed foods, producers often add sugar to them. This type of sugar is known as added sugar.

Common types of added sugar include table sugar (sucrose) and syrups, such as high-fructose corn syrup.

Everyone knows that eating too much added sugar is unhealthy.

While some think sugar is a simple matter of “empty” calories, others believe it increases the risk of diseases that kill millions of people each year.

It is definitely true that added sugar contains empty calories. There are no nutrients in it, other than sugar. As a result, basing your diet on products high in added sugar may contribute to nutrient deficiencies.

But this is just the tip of the iceberg. There are many other risks associated with excessive sugar intake that are now reaching mainstream attention.

Added sugar is being implicated as a leading cause of obesity, heart disease and type 2 diabetes (1Trusted Source).

The high fructose content of added sugar is often blamed.

This is because fructose is metabolized strictly by the liver. High intake has been linked with non-alcoholic fatty liver disease, insulin resistance, elevated triglycerides, abdominal obesity and high cholesterol over time

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