5 unhealthy extremes of healthy eating
What mistakes do we make most often when trying to start eating right.
We often abandon the foods we are used to in favor of more “healthy” ones. But even such, at first glance, very proper and healthy food, or rather new eating habits, can harm the body. So what could be wrong?
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1. Complete rejection of bakery products.
Bread in our country is eaten a lot, for us it is a traditional snack for almost any dish. But this source of fast carbohydrates leads to the inevitable set of extra pounds. Therefore, embarking on the path of proper nutrition, we first of all cross out bread from our diet.
It is a paradox, but in the recognized most healthy diet - the Mediterranean - a real cult of bread and pasta is proclaimed. The thing is that the flour for "their" bread and pasta is made from durum wheat. The composition of such flour does not include fast carbohydrates, as in our wheat, but slow ones. They act on the metabolism in the best way. Contrary to popular belief, such a system is not traditional for all Mediterranean countries. For example, in Italy, the use of this type of flour was established by law, and today its use in recipes is already inseparable from Italians.
Solution: Read the packaging carefully. You can also “calculate” products from durum wheat visually: pasta is noticeably darker, and whole grain bread contains grains and bran that fall into the dough during manufacture.
2. Buy only low-fat dairy products.
Today it is no secret to anyone that dairy fat in the diet should be reduced: the World Health Organization calls it one of the key provocateurs of heart and vascular diseases in Europe, as well as a serious activator of diabetes and the development of oncology. The reason for this is the high content of saturated fatty acids and growth hormones.
But completely eliminating fat from dairy products is not an option, since most of the vitamins found in milk are fat-soluble. In addition, low-fat products are not so tasty: it is the fat that provides us with the usual taste of milk. In order not to lose it, manufacturers add sugar to low-fat products, as a result, we consume it several times more than is permissible per day.
Solution: buy low-fat dairy products (up to 2.5 percent fat). And if, according to health indications, you can’t have milk fat at all - functional, where it is specially replaced with vegetable polyunsaturated fatty acids.
3. Abuse products for diabetics.
Products with this label are often chosen not only by people with diabetes - they are very popular among consumers who simply want to buy lighter versions of their usual food. Indeed, sugar in such products is replaced by fructose, which at first glance is a light version of sugar.
But in terms of calories, they are often not inferior, and even surpass their prototypes. In addition, there is another important point. Sweet foods for diabetics may contain trans fats in abundance. It is these nutritional components, according to the World Health Organization, that block insulin susceptibility.
The way out: to prevent buying products from the dietary department from turning into health problems, carefully look at the packaging and look for food labeled “trans-fat free” or “does not contain trans fatty acids” - they are one and the same.
4. Love packaged juices.
We consider juices to be the healthiest alternative to carbonated drinks. In fact, this conviction is the result of the competent work of marketers, which has been going on for years. Contrary to popular belief, the main problem with soda is not preservatives and dyes, but a high sugar content. Its content in packaged juices is almost the same.
Even if the juice is 100% (for example, apple or orange), the content of natural sugars (fructose or sucrose) is also high. In addition, packaged juices often lack healthy fiber, which makes up the lion's share of the benefits of natural fruits. As a result, the problem does not disappear anywhere. Freshly squeezed juices, of course, are more useful, but they should not be abused, especially on an empty stomach.
Yield: WHO recommends drinking no more than 200 ml of juice per day. That is, only a glass a day will not harm the figure. And nutritionists recommend diluting juices by half with water, so we still reduce the sugar content. In addition, it is better to drink juices, especially sweet ones, in the first half of the day - then all the sugars will go into action, that is, they will be spent on mental or physical activity without being deposited where it is not necessary.
5. Complete rejection of salt and sugar.
Today, unfortunately, this is practically an impossible undertaking. Modern foods often contain hidden salt or sugar that we may not even be aware of. It is not always put on the packaging, this spring our Ministry of Health only spoke about the need to introduce such measures in relation to salt.
Way out: the rejection of salt and sugar will be effective only if you know the list of popular products, where these components are contained in large quantities in a "hidden" form.
Salt: breads, cheeses, fast food, instant soups, chips, sausages, convenience foods, vegetable juices, canned vegetables.
Sugar: Instant cereals, breakfast cereals, fruit juices, baked goods, many caffeinated drinks, fruits and dried fruits.
But do not forget that we need salt for the full functioning of the body, and sugar gives energy. Maybe you shouldn't give them up entirely? Just reduce the amount.
IMPORTANT!
Consult a doctor
These simple facts can be taken into account, but it must be understood that in matters of nutrition there cannot be one truth for all. Before making a decision to stop any product, talk to your doctor about it, do not consider it a formality. Do not rush to extremes - if you follow this principle, then the transition to a healthy lifestyle will be painless.