Eating healthy is the diet

Our ancestors didn’t know what added sugars were. They got most of their carbohydrates from fruits and vegetables, very few from whole grains, and none at all from refined flours.

Obesity, diabetes, and cardiovascular diseases are known as “diseases of civilization.” They began to be a problem when agriculture made it possible to produce starches and sugars about 10,000 years ago.

There is no solid evidence to show that dietary fat or calories from fat cause weight gain, cancer, or cardiovascular disease

One gram of fat contains more calories than one gram of carbohydrates or protein, but the body does not necessarily convert fatty foods into fat. Many foods rich in water, fiber, and protein are also high in fat; for example, fish, meat, eggs, nuts, and seeds all contain a lot of fat.

However, diets reduce the intake of fat (water, fiber, and protein) in favor of other foods that are less filling such as starches and sugar, causing hunger pangs and hormonal imbalances that turn the body’s metabolism into a maddening, illogical roller coaster.

Let’s understand sugars:

The link between sugar consumption and cardiovascular disease is clearer than the link between cardiovascular disease and the consumption of saturated fats from animal sources.

Sweeteners are more profitable and common than ever, and by “sweeteners” we mean substances such as sugar, high-fructose corn syrup, evaporated cane juice, etc.This dangerous list does not include sugars found in natural foods such as fruit, natural sweeteners, or stevia.

Foods with all the fat removed don’t taste good. And it’s very hard to sell food that tastes bad. Therefore, food companies remove the fat from foods and add sweeteners, even if they don’t taste sweet. They enhance the flavor with products such as: sugar, cane sugar, date sugar, beet sugar, grape sugar, powdered sugar, brown sugar, turbinado sugar, granulated sugar, maltose, fruit juice, agave syrup, sorbitol, honey, malt, lactose, fructose, dextrose, molasses, glucose, sucralose…

Dietary studies demonstrate the addictive nature of sugar, just as with other substances such as cocaine or nicotine, with the resulting withdrawal symptoms.

Understanding a Healthy Diet:

The goal of healthy eating is to improve our lifestyle, not to give it up, so a healthier lifestyle doesn’t mean spending more time and money on food.

The less processed a food is (vegetables, meat, fish, eggs, fruit, nuts, and seeds), the healthier it is.

-Non-starchy vegetables (healthy carbohydrates)

-Proteins with high nutritional density.

-Whole-grain fats.

-Fruits low in fructose.

Healthy carbohydrates:

Non-starchy vegetables are all those that can be eaten raw, such as spinach, kale, lettuce, onions, carrots, etc. In general, any vegetable you can put in a salad and eat raw is a non-starchy vegetable, and they’re excellent whether fresh or frozen.

Starchy vegetables are those that cannot be eaten raw, such as corn, potatoes, root vegetables, etc.

Healthy proteins:

When we talk about consuming high-quality protein, we automatically think of meat, which has a high nutritional density and is a fantastic source of vitamin B12; however, fish is as well. Regular consumption of fish can reduce the risk of developing many of the diseases associated with modern civilization.

In addition to animal proteins, “tofu” is an easily digestible food that helps lower cholesterol; it is a true plant-based protein extracted from soy curd, also known as “vegetarian cheese.”

Proteins that promote satiety keep us feeling full and help the body preserve muscle mass and burn fat—both of which are essential for long-term health and fitness.

Healthy fats:

If we regularly consume too much starch and sugar, the body burns sugar and stores fat; if we reduce our sugar intake, the body burns fat because it cannot find its preferred source of energy (sugar).

Eating whole fats instead of sugars and starches keeps us feeling full, and our bodies burn body fat in a healthy way.

Although there are many healthy sources of whole fats—almonds, hazelnuts, cashews, coconut, walnuts, Brazil nuts, sunflower seeds, sesame seeds… cocoa is packed with satiating fiber, vitamins, and essential nutrients; flax and chia seeds are rich sources of fiber, vitamins, and minerals, as well as omega-3s—fats that are particularly beneficial for human heart, metabolic, and neurological health.

Fruits low in fructose:

Not all fruits are the same; some berries and citrus fruits (grapefruit, oranges) contain healthier nutrient ratios than others, such as apples, bananas, or grapes.

Some fruits that are low in fructose include blueberries, blackberries, apricots, cherries, raspberries, guava, limes, lemons, oranges, nectarines, melons, peaches, papayas, etc.