There is a lot of controversy when it comes to nutrition. Sometimes it seems to me that people in general and specialists in particular will never be able to agree on what is useful and what is harmful to the body. Fortunately, however, there are a few exceptions – some nutritional facts that no one disputes.
Here are 11 universal nutritional truths that everyone agrees on.
1. Trans fats are extremely dangerous
The debate about the place of fat in the diet continues to this day, but most experts agree that trans fats are harmful.
Trans fats are polyunsaturated fats that have been chemically altered to resemble saturated fats.
This is achieved by exposing polyunsaturated fats to high temperature, high pressure and hydrogen gas in the presence of a metal catalyst. In doing so, the fats are “hydrogenated”, which makes them similar to saturated fats in consistency and dramatically increases the shelf life.
Such fats are capable of raising low, dense LDL (bad cholesterol) and lowering HDL (good cholesterol), insulin resistance and obesity, while provoking inflammation. Research shows that trans fat consumption is closely linked to many serious health conditions, including heart disease and type II diabetes.
These fats are found mainly in foods that have undergone significant processing. The best way to avoid them is to read labels carefully and avoid anything that contains the word “hydrogenated” in the ingredient list.
Few people know that refined vegetable oils such as soy and canola also contain significant amounts of trans fat, ranging from 0,56% to 4,2%, although this is usually not indicated on the label. It is best to avoid such foods.
2. Whole foods are better than processed foods
There is a growing belief that processed foods are harmful. Harmful for a variety of reasons – they tend to be high in unhealthy ingredients such as sugar, processed carbohydrates, and processed oils. At the same time, they are extremely low in micronutrients, fiber and antioxidants.
However, the food industry spends tremendous efforts to promote ideas (including “scientific”) about the “benefits” of processed foods.
In addition, certain components of industrially produced food are often addictive and provoke an appetite, which makes us eat even more. This is why people tend to eat much more than their bodies actually need when their diet is based on processed foods. This leads to obesity and metabolic disorders. On top of that, we’re burning half the calories by digesting processed foods rather than whole foods.
3. It is important to consume enough omega-3 fatty acids
Our bodies are unable to produce the essential omega-3 and omega-6 fatty acids for us.
There is quite a lot of controversy about polyunsaturated fats, but most of the discussion revolves around omega-6. As for omega-3s, experts agree that we need these fats. They are structural molecules of cell membranes, especially in the brain. They contribute to improved neurological health, including intelligence, depression and dementia risk reduction.
The modern diet is low in omega-3 but extremely high in omega-6. This is a terrible proportion – the more omega-6 we consume, the more we need omega-3. The best way to get enough omega-3s is to include fatty fish, flaxseeds, and chia seeds in your diet.
4. Added Sugar Is Bad
Added sugars such as sucrose and fructose-rich cornstarch are hazardous to health.
Some consider sugar to be a chronic metabolic toxin, while others see it as a source of empty calories. That being said, everyone agrees that most people consume too much sugar.
Every day, scientists receive more and more evidence that sugar is partly to blame for the worldwide spread of chronic “Western” noncommunicable diseases.
However, most people unintentionally consume so much sugar. The problem is that we get sugar from common foods that have added sugar, like ketchup (I don’t think most people realize there is sugar in there too). The best way to avoid added sugar is to read labels carefully and be aware of other sugar names used by manufacturers (eg, corn syrup, evaporated cane juice, etc.). Here is an interesting video about sugar.
5. Green tea is a healthy drink
Experts argue about the benefits or dangers of coffee, but about green tea, most of them agree: it is a healthy drink. It is very rich in powerful antioxidants, including a bioactive compound called EGCG.
Many studies show that people who drink real green tea are less at risk of serious diseases such as heart disease and cancer. There is also evidence that bioactive compounds in green tea improve metabolism and enhance fat burning. Green tea also contains some amino acids that help boost concentration and brain function.
6. Processed carbohydrates should be minimized
Carbohydrates are a controversial substance. Some people think that most of the calories should come from carbohydrates, others think that they are completely unnecessary and can even cause harm.
But even the most extreme carbohydrate opponents agree that unprocessed carbohydrate sources are not as dangerous as processed ones. For example, hulls and germs are removed from processed grains, when these parts contain the most nutrients, as well as fiber, which lowers blood sugar levels, thereby increasing the benefits of carbohydrates.
Without fiber, carbohydrates cause a spike in blood sugar and insulin, followed by a sharp drop, which forces us to snack over and over again. This is one of the reasons processed carbs stimulate overeating.
7. Vegetables are healthy food
Vegetables are one of the most nutritious foods: they are high in vitamins, minerals, antioxidants and all kinds of trace elements. Research shows that consuming a lot of vegetables is associated with a reduced risk of almost all chronic diseases. Vegetables are also the best aid in the fight against excess weight. They are low in energy density, high in fiber, and help us feel full while low in calories. The list of the 40 most nutritious foods on earth consists mainly of vegetables.
8. Supplements do not compensate for malnutrition
Whole foods are incredibly complex. They contain a huge amount of different micronutrients necessary for health. While many nutritional supplements can be helpful, most experts agree that they fail to make up for micronutrient deficiencies in the case of malnutrition.
9. Extra virgin olive oil
Olive oil is considered a healthy fat by default. It is part of the Mediterranean diet and has long been considered a dietary food item in some healthy populations around the world. Quality olive oil is very rich in healthy monounsaturated fatty acids.
Many studies have shown that it promotes metabolic health. It also contains anti-inflammatory compounds, and its powerful antioxidants help fight cardiovascular disease. All things considered, quality olive oil is one of the healthiest fats on the planet.
However, it is very difficult to choose a quality oil today. It is important to buy olive oil from trusted brands because many unscrupulous producers offer processed and diluted oils.
10. Nutrition is not the only thing for good health
Nutrition is an extremely important health factor. But there are others. If you are not exercising, are stressed, and lack sleep, good health may not be your dream, no matter how good your diet is. More on this in Article 7 Habits for People in Good Health.
11. The best diet for you is the one you can eat.
There is a lot of controversy about the benefits of different diets. There are people who follow paleo diets, low carb diets, vegan diets, balanced diets, etc.
Each of these approaches can be effective, but no diet is “perfect” —the key is making it right for you. Fighting obesity and promoting health is a marathon, not a race. You need to find for yourself an approach to a healthy lifestyle that suits you and in the long term will become an organic part of your life.