Nuwe resepte

Frankryk hersien hul voedingsriglyne op 'n baie verrassende manier

Frankryk hersien hul voedingsriglyne op 'n baie verrassende manier


Die Franse hoë raad vir openbare gesondheid (HCPH) is besig om hul nasionale voedingsriglyne by te werk. Die proses van vyf jaar sal voltooi word in 2021. Tot dusver is veranderinge aangebring om die voorgestelde inname van vleis, suiwel, verfynde korrels en soet drankies in 2011 te verminder. Die nuwe riglyne sal 'n groter verbruik van produkte, volgraan, plantproteïene en hartgesonde vette, soos olyfolie en okkerneutolie, bo diervette aanmoedig. Dit is redelik ingrypende veranderinge in die land van wit stokbrood, vleis en kaas.

Die volksgesondheidsorganisasie van Frankryk, Santé publique France, het pas 'n klein stel riglyne vir 2019 vrygestel in ooreenstemming met die doelwitte wat die HCPH stel, om burgers aan te moedig om voor te berei op die riglynopdaterings wat in 2021 kom. hierdie riglyne, in die hoop dat burgers dit werklik in die praktyk sal bring.

Bly op die hoogte van wat gesond nou beteken.

Teken in vir ons daaglikse nuusbrief vir meer wonderlike artikels en heerlike, gesonde resepte.

'Ons wou groot oriëntasies gee eerder as gekwantifiseerde doelwitte,' het Anne-Juliette Serry, hoof van voedsel en fisieke aktiwiteit, in 'n verklaring gesê deur Food Navigator. 'Die formulering word deur die algemene publiek as minder beperkend beskou. Dit veroorsaak geleidelike verandering en pas by die tempo van elke [persoon] aan. ”

Hierdie riglyne dien om eenvoudige, maar noodwendige, lewenstylveranderinge aan te moedig en fokus op drie hoofaksies: "Verhoog", "Gaan na" en "Verminder." Die "Verhoog" -riglyne beveel aan dat u vyf of meer porsies produkte per dag verbruik, minstens twee keer per week peulgewasse en peulgewasse, en daagliks 'n klein handvol neute. Die afdeling "Gaan na" moedig burgers aan om, indien moontlik, plantaardige olies van hoë gehalte, soos olywe en raapsaad, te kies bo dierevette, volgraan bo verfynde en seisoenale, plaaslike en organiese kos. In die afdeling "Verminder" word minder verbruik van vleis, suikerhoudende drank, verwerkte voedsel met baie natrium of suiker en alkohol aangedui.

Op soek na meer inligting oor die voedingswêreld?

Die nuwe riglyne van Frankryk is 'n groot afwyking van dié wat laas in 2011 vrygestel is. Die bygewerkte riglyne vra burgers verminder hul suiwelinname tot een of twee porsies per dag, in plaas van drie; beperk vleis langs pluimvee soveel as moontlik; en beklemtoon die keuse van volgraan bo algemene koolhidrate. Baie aspekte van hierdie riglyne lyk soortgelyk aan Health Canada se jongste opdatering van die voedingsriglyne van hul land, wat meer plantaardige voedsel bevorder, meer water drink en dierlike proteïene deur plantproteïene vervang.

Die HCPH beveel ook aan om minder geroosterde en gebraaide kosse te eet, 'n voedsame dieet bo aanvullings te gee en beperkende dieet vir gewigsverlies uit te skakel. Ons dink dat dit alles stappe in die regte rigting is, en eenvoudige veranderinge waarvan die meeste mense waarskynlik kan baat.


Gewilde diëte van die wêreld: die Franse dieet

Vergeet lae-vet-, koolhidraat-, lae-smaak- en lae-kalorie-inhoud: die Franse dieet is vol smaak en bevredigend. Hier is hoe u met la manière Française (op die Franse manier) skraal en gesond kan bly.

Gedeelte beheer. Die Franse dieet kan in een sin saamgevat word: eet minder gereeld klein porsies voedsel van hoë gehalte. "Porsies van Amerikaanse grootte is aansienlik groter as hul eweknieë in Parys," sê Paul Rozin, PhD, 'n sielkundige aan die Universiteit van Pennsylvania. In een studie het Rozin en kollegas bevind dat 'n kartondoos jogurt in Philadelphia 82% groter was as 'n Parys -jogurt, 'n koeldrank 52% groter, 'n worsbroodjie 63% groter en 'n lekkergoed 41% groter. Maak grootte saak? Ja, sê navorsers van die Universiteit van Pennsylvania, wat gevind het dat onderdane geneig was om dieselfde aantal porsies te eet, ongeag hoe groot hulle was.

Dink aan kwaliteit, nie kwantiteit nie. Hoe is dit dat die Franse dieetkundiges tevrede is met minder? Die verskil is in hoe hulle voedsel en eet beskou, sê Will Clower, PhD, uitvoerende hoof van Mediterranean Wellness, direkteur van The PATH Healthy Eating Curriculum, en skrywer van Die Franse maak nie 'n dieetplan nie: 10 eenvoudige stappe om lewenslank dun te bly. Die Franse hou van hul kos, sê hy, maar nie die manier waarop Amerikaners van kos hou nie. 'In Amerika verwar ons die genot van voedsel met oormatige verbruik.' Die gevolg: slegs 39% van die Amerikaners beweer dat hulle dit baie geniet om te eet, vergeleke met 90% van die mense in Frankryk.

Geniet die geur. Die Franse eet elke dag drie rustige maaltye. Selfs hul kitskosmaaltye is lank in vergelyking met die tipiese Amerikaners. 'N Studie in Sielkundige Wetenskap het gevind dat Parysenaars wat by McDonald's geëet het, gemiddeld 22 minute lank geëet het, terwyl Philadelphian McDonald's-besoekers binne 14 minute in en uit was. Ons kultuur versterk spoedet, net soos dit moedig om deur al die ander dinge te jaag. Die probleem is dat vinniger eet lei tot meer eet. Dit neem gemiddeld 15 minute voordat u brein die boodskap kry dat u maag vol is, wat beteken dat u stadig eet as u 'tevrede' is in plaas van 'opgestop'.

Vervolg

Word werklik. Dit is makliker om stadig te eet as u maaltyd werklik smaak, daarom vermy die Franse dieet verwerkte voedsel ten gunste van alles vars en eg. Ontbyt is klein: brood, graan of jogurt met vrugte en mielies, en koffie. Middagete en aandete bevat klein porsies vleis, groente en 'n soort stysel, met 'n stukkie kaas en koffie om die maaltyd af te sluit. Voedsel wat deel uitmaak van die Franse dieet sluit in volvet kaas en jogurt, botter, brood, vars vrugte en groente (dikwels gebraai of gebraai), klein porsies vleis (meer gereeld vis of hoender as rooivleis), wyn en donker sjokolade.

Maak etes 'n prioriteit. 'N Belangrike element van die Franse dieet is om as gesin maaltye aan tafel te eet, vertel Clower aan WebMD. In 'n onlangse studie van 766 mans en vroue in Frankryk, het navorsers bevind dat byna twee derdes daagliks as 'n huishouding saam eet. Amerikaanse gesinne wat saam aandete eet, is geneig om meer groente en vrugte te eet, en minder gebraaide kosse, koeldrank en voedsel wat transvette bevat as dié wat selde of nooit saam eet nie, toon studies. Om met familie of vriende te gesels, hou jou mond besig om te praat in plaas van om te kou, sodat jy tyd het om te besef dat jy vol is. Om die voordele vir u self te benut, moet u 'n gewone aandete bepaal waar u die TV en die rekenaar afskakel. As u alleen eet, geniet u die geselskap van 'n goeie boek of pragtige musiek - albei sal u help om te ontspan en te vertraag.

Beplan op sekondes. Die Franse eet gewoonlik in geregte - voorgereg, voorgereg, slaai, nagereg, kaas en koffie. Maar hulle vark nie uit nie. Hulle het geen rede nie, want hulle weet dat daar 'n ander kursus kom. Tuis stel Clower voor om 'n bedrag te gee wat lyk nie heeltemal genoeg nie, terwyl ek van plan was om vir sekondes terug te gaan. Eet stadig, en gee jou brein tyd om vol te voel, en jy sal dikwels agterkom dat jy genoeg gehad het. Indien nie, kan u sekondes sonder skuld hê, want dit was wat u van plan was om van die begin af te doen.

Neem studies met 'n greintjie sout. Met nuwe navorsing wat elke dag verskyn, is dit maklik om vasgevang te raak in 'n siklus van slegte kos teenoor goed, sê Clower, of die voedsel ter sprake eiers, sjokolade of koolhidrate is. Maar kos is nie goed of sleg vir jou nie - wat belangrik is, is die hoeveelheid wat jy eet. Omdat ons daarop gefokus het om kos die slegte ou te maak, het ons bang geword vir kos, sê hy. Die Franse, aan die ander kant, word nie beïnvloed deur teenstrydige mediaberigte nie. Hulle kennis oor kos kom uit hul tradisies - wat hul ouers en grootouers geëet het. En omdat hulle nie bang is vir 'slegte' kos nie, is dit minder geneig om hulself te ontneem, so dit is makliker om net 'n bietjie te eet sonder om skuldig te voel of te veel te eet.

Vervolg

Geniet jou wyn. Rooiwyn, 'n belangrike deel van die Franse dieet, is vol gesondheidsvoordele. Behalwe dat dit goed is vir u hart, kan dit ook help in die stryd teen tandvleissiekte, berig 'n Kanadese studie. En volgens Deense navorsers is mense wat wyn koop geneig om gesonder kos te koop as diegene wat bier koop. Op soek na 'n manier om slim te bly? Navorsing toon dat lig tot matig drink kan help. Die wetenskaplikes het na meer as 8 000 proefpersone gekyk en gevind dat diegene wat 'n paar keer per week een of twee drankies gedrink het, minder geneig is om vetsugtig te wees as diegene wat nie gedrink het nie. Oormatige inname het egter nie gehelp nie-om vier of meer drankies per dag te drink, het die risiko van vetsug met 46%verhoog. Die Franse geniet klein porsies alkohol, sowel as kos. (Een tot twee glase per dag, sê Clower - nie een tot twee bottels nie.)

. Maar moenie alleen drink nie. As u alkohol drink, moet u die Franse dieet volg en dit slegs tydens etes eet. Selfs lig tot matige alkoholverbruik kan die risiko van hoë bloeddruk verhoog as dit buite etes gedoen word, berig 'n studie in die joernaal Hypertension. En alkohol op 'n leë maag kan u inhibisies oplos, wat daartoe lei dat u baie meer eet as wat u beplan het.

Doen waarvan jy hou. Vergeet nie om weg te slaan in die gimnasium nie - Franse mense bly fiks deur hul daaglikse lewe te lei, wat selde ure in die verkeer insluit. In plaas daarvan loop of fiets hulle waarheen hulle moet gaan. En hulle loop omdat hulle dit geniet, nie omdat dit iets is wat hulle het nie het om te doen om fiks te bly. In 'n Amerikaanse studie is bevind dat mense wat geoefen het om gewig te verloor of te versterk, ongeveer 40% minder tyd bestee het as diegene wat oefen om redes wat nie kilogram verloor nie, soos om spanning te verminder, tyd saam met vriende deur te bring of hul welstand te verhoog. '' N Begeerte om gewig te verloor of aan te pas, kan u aan die gang kry met 'n oefenplan, 'sê hoofskrywer Michelle Segar, PhD, MPH, 'n sielkundige -navorser aan die Universiteit van Michigan,' maar dit is dikwels die intrinsieke faktore, soos om bloot te geniet wat u doen, wat bepaal of u mettertyd met die aktiwiteit sal volhou. ” Doen waarvoor u hou - of dit nou tennis, dans, fietsry of perdry is, en u sal die vrugte pluk van 'n sterk liggaam en 'n gesonde hart.

Vervolg

Het 'n gelukkige einde. Die Franse dieet laat ruimte vir soet aflate soos volvetkaas en ryk, donker sjokolade. Clower stel voor om jou maaltyd af te sluit met 'n hap van die een of ander, 'n konsep wat hy die "ender" noem. Die kos wat jy kies, moet egter goed wees, iets wat jou eintlik laat kreun met die plesier daarvan, vertel hy. Neem 'n baie klein hoeveelheid, miskien die grootte van u duim, en eet dit stadig, en trek die ervaring so lank as moontlik uit. Om u maaltye met 'n 'ender' te voltooi, help om die drang te verminder, sodat u geen snacks nodig het nie.

Snack slim. Die Franse dieet bevat min snacks. In die seldsame gevalle wanneer hulle tussen maaltye eet, is mense in Frankryk geneig om brood, kaas, jogurt en vars vrugte te kies, in plaas van koeke of lekkergoed, vind 'n studie. As daar 'n drang tussen maaltye is, moet u slegs vars, regte kos kies - dit is dikwels net so gerieflik as produkte wat baie verwerk is. En eet u peuselhappie stadig en bedagsaam, sonder skuld. Onthou, as dit gemaak is van primêre bestanddele, is dit gesond, sê Clower - moenie te veel eet nie.

Bronne

BRONNE: Will Clower, PhD, uitvoerende hoof, direkteur van Mediterranean Wellness, skrywer van The PATH Healthy Eating Curriculum, Die Franse maak nie 'n dieetplan nie: 10 eenvoudige stappe om lewenslank dun te bly. Michelle Segar, PhD, MPH, sielkundige navorser, Universiteit van Michigan. Paul Rozin, PhD, sielkundige, Universiteit van Pennsylvania. Rozin, P. Sielkundige Wetenskap, September 2003 vol 14 (5): pp 450-454. Geier, A. Sielkundige wetenskap, Junie 2006 vol 17: 6: pp 521-525. Pew Research Center: "Eet meer en geniet minder" Pettinger, C. Eetlus, 2004 vol 42: pp 307-316. Pettinger, C. Voeding vir openbare gesondheid, Des 2006, vol 9 (8): pp 1020-1026. WebMD Mediese Nuus: "Eet as 'n gesin, verloor gewig." 35ste jaarvergadering en uitstalling van die American Association for Dental Research (AADR), Orlando, Fla., 8-11 Maart 2006. Johansen, D. BMJ, Maart 2006 vol 332: pp 519-522. Arif, A. Hipertensie, Des 2004 vol 44: pp 813-819. Pettinger, C. Gesondheidsongelykhede in Europa, Congress Book of Abstracts, Parys: Societe Française de Sante Publique & ampamp European Public Health Association, 2000 vol 378. Clower W. Die Franse maak nie 'n dieetplan nie: 10 eenvoudige stappe om lewenslank dun te bly, Crown, 2006. Segar, M. Seksrolle, Feb 2006 vol 54: pp 175-187. Vreemdelinge, S. Hipertensie, Des. 2004 vol 44: pp 813-819.


Top 10 bronne van versadigde vet in ons dieet

Die gemiddelde Amerikaner eet ongeveer 239 kalorieë per dag versadigde vette, effens hoër as die aanbeveling van 200 kalorieë. Dit beteken dat u u inname kan verminder en die doel van die dieetriglyne kan bereik sonder om u dieet heeltemal te hersien. As ons aan versadigde vette dink, dink ons ​​moontlik aan rooivleis soos steak en spek, maar daar is eintlik verskeie ander bronne wat u kan verbaas. Hier is die top tien bronne van versadigde vette in ons dieet.  

1. Toebroodjies

Brood bevat gewoonlik nie versadigde vette nie, dus is die versadigde vetinhoud in toebroodjies meestal uit verwerkte vleis en kaas. As u romerige smeer, soos mayonnaise, byvoeg, kan u ook die versadigde vet verhoog. Toebroodjies dra 19% van die versadigde vette in ons dieet by. Aangesien dit 'n gewilde maaltyd is, is dit maklik om van vooraf te kook, maar dit is 'n maklike plek om te begin as u dit wil verminder. Restaurante bedien groot porsies vleis en kaas en kan botter of mayonnaise byvoeg vir smaak. Maak u eie toebroodjie wat fokus op groente met 'n maer proteïen, soos tofu, tempeh of kalkoen. Kies 'n smeer soos hummus wat voedingstowwe, proteïene en geur sonder die versadigde vet byvoeg.  

2. Nagereg & Soet happies

Dit is miskien verrassend, maar nageregte en lekkers bevat gewoonlik 'n groot hoeveelheid botter, palmolie of suiwelvet. Hierdie lekkernye dra ongeveer 11% van ons inname van versadigde vet by. Hierdie kategorie het voedsel soos roomys, koeke, pasteie, doughnuts, koekies, brownies en meer ingesluit. Dit beteken nie dat u nageregte moet afsweer nie, maar oortollige vette en bygevoegde suikers is nie 'n kombinasie wat gesondheid bevorder nie. Geniet gematigde lekkernye en fokus daarop om 'n kleiner porsie te geniet. In plaas daarvan om elke dag nagereg te eet, probeer alternatiewe soos 'n koppie tee of 'n stukkie vrugte. U kan ook een van ons tuisgemaakte suiwelvrye nageregte maak, wat natuurlik laer is in versadigde vette en hoër in hartgesonde vette uit neute en plantolies.  

3. Gemengde geregte op grond van rys, pasta en graan

Graan self bevat geen versadigde vet nie, maar gemengde geregte op graan is die derde hoogste bron (7%) van versadigde vet in ons dieet. Dit is waarskynlik te wyte aan die bygevoegde vet, vleis en kaas in gemengde geregte (dink aan lasagne, oondvaste en noodle -geregte). Een goeie manier om terug te sny, is deur kos van nuuts af te maak. Restaurantgeregte en verpakte voedselprodukte voeg meer versadigde vet by wat jy ooit by die huis sou doen. U kan ook kies vir gemengde geregte op plantaardige basis, soos Vegetariese Udon-noedelsop en swartbone-blomkool & quotRice & quot-bakke vir al die smaak en bevrediging sonder soveel versadigde vet.  

4. Melk en yoghurt met meer vet

Laat ons duidelik wees dat suiwel nie inherent sleg is vir u nie, maar suiwelvoedsel bevat wel versadigde vet (6% van ons dieetinname, om presies te wees). Melk- en jogurtprodukte wat vetter is, kan meer bevredigend wees en meer voedingstowwe lewer, maar probeer om die gegeurde suiwelprodukte te beperk en geniet kleiner porsies. Benewens die feit dat dit een van die hoogste voedingsbronne van bygevoegde suiker in ons dieet is, kan melk en jogurt met 'n hoër vetgehalte die ekstra suiker, kalorieë en versadigde vette ophoop.   'n MyPlate-porsie is 'n koppie melk en jogurt , wat baie kleiner is as die standaard pintglas of bak. Om kleiner porsies te eet en gewone suiwelprodukte te kies en u eie geure by te voeg, is uitstekende maniere om terug te sny.  

5. Pizza

Die kaas- en vleisprodukte wat in gewilde pizza -geure gebruik word, is die skuldige vir die 5% van die versadigde vette in ons dieet. Net soos met ander kosse, kan u tuis tuis pizza van voor af maak, u help om die porsies dop te hou en die bygevoegde vet in restaurantvoedsel te verminder. Om groente in te ruil vir bolaag in plaas van vleis, is ook 'n uitstekende manier om jou pizza 'n voedsame hupstoot te gee.  

6. Vleis-, pluimvee- en seekosgeregte

Vleis is waaraan baie van ons hoofsaaklik dink as ons dink aan versadigde vet. Op hul eie dra gemengde geregte op vleis slegs 4% van ons versadigde vetinname by. Vleis, pluimvee en seekos is nie sleg vir jou nie, en kan baie gesond wees as dit in matigheid geniet word. Om u versadigde vetinname te verlaag, kies meer gereeld seekos en vis (veral omega-3 ryk vis) as rooivleis wat hoër is as versadigde vet. Probeer ook om 'n paar vegetariese dae per week te hê waar u die vleis heeltemal kan oorslaan. Ons het genoeg vegetariese aandete resepte vir inspirasie.  

7. Chips, Crackers & Savory Snacks

Die versadigde vet in enige graankos word bygevoeg, sodat hierdie 4% van die versadigde vetinname toegeskryf kan word aan verwerkte skyfies, krakers en hartige versnaperinge. In plaas daarvan om skyfies in 'n knippie te koop, kies vir roermengsel of gemengde neute. Beter nog, beplan vooruit en maak 'n paar van ons maklike snackresepte, soos Air-Fryer Crispy Kikkererwten en Tuisgemaakte Multi-Seed Crackers, vir iets gesonder, goedkoper en laer in versadigde vette.  

8. Kaas

Al hou ons van kaas by Eet goed en glo vas dat dit 'n paar groot voordele vir die gesondheid kan inhou; dit maak ongeveer 4% van ons versadigde vetinname uit. U hoef egter nie heeltemal kaas uit te sny om u versadigde vetverbruik in toom te hou nie. As jy kaas geniet, probeer om dit by te voeg as 'n smaaklike bolaag in plaas van die belangrikste deel van 'n gereg. Probeer ook om 'n paar veganistiese maaltye te geniet, soos Vegan Mac & amp Kaas en Vegan Aubergine Parmesaan, wat kaasvry is om u te help om u inname te verminder sonder om van smaak af te offer.  

9. Smeer

Soortgelyk aan sekere speserye dra smere soos mayonnaise en botter ongeveer 3% van ons versadigde vetinname op hul eie by. Om u te help besnoei, probeer u eie, soos Avocado Hummus en Vegan Lemon-Dill Cashew Dip. Deur jou eie smeer te maak, kan jy geld bespaar en kan dit ook maklik wees om 'n plantaardige begeleiding by jou etes te hê.  

10. Eiers

Eiers is een van die goedkoopste proteïene in die kruidenierswinkel, en dit het indrukwekkende voordele vir voeding en gesondheid. Dit dra ook by tot 3% van ons inname van versadigde vet, en dit is niks om oor te slaap nie. Alhoewel die debat oor eiers woed, is daar geen twyfel dat dit 'n vullende, heerlike en bekostigbare proteïenopsie is nie en eintlik baie voedsaam is. Die eiergeel bevat die vet sowel as voedingstowwe, antioksidante en proteïene, terwyl die eierwit proteïene bevat. Dit is nie nodig om enige deel van die eier oor te slaan nie, maar as u gereeld groot porsies eiers eet, kan dit iets wees om terug te sny. MyPlate beveel aan dat mense van 19 jaar en ouer tussen vyf en sewe onse proteïene per dag eet, en een eier tel as 'n een-ons-ekwivalent.  


Die vreemdste, verrassendste voedsel in 'n Tour de France Rider & rsquos -dieet

As u meer as 5000 kalorieë per dag verbrand, kan u redelik kreatief raak met wat u eet.

Om in die Tour de France te ry, is 'n uitstekende manier om 'n groot hoeveelheid kalorieë te verbrand, sodat die wedloop amper bepaal word deur 'n ruiter se vermoë om soveel energie as moontlik te eet, te drink en te absorbeer gedurende die wedrenne.

Maar wat doen die pro -fietsryers presies, op en buite die fiets? Sommige van wat hulle eet, is redelik verrassend, veral as u dink dat hulle ook by die dosyn gels afskaal en byna elke aand pasta eet. Ons het met voormalige professionele persone, sjefs en spanmeesters gesels om uit te vind wat die binnekant van 'n Tour de France -ruiter -dieet is.

Hoë-koekies en moerbotter

As u 'n dag meer as 5000 kalorieë verbrand, vervang u baie kalorieë, sodat u eet wat u wil, en sê die voormalige pro en ernstige koekeliefhebber Phil Gaimon. & ldquoGuys het die amandelbotter en spekulante redelik hard geslaan, graan in die nag in die soigneur & rsquos -kamer is 'n standaard, en ja, ek het baie koekies gestamp wat vreemdelinge vir my gebring het, en spandokters sou my belowe om nie te eet nie. & rdquo

Verwante video: Kyk hoe die toer -truie so vinnig gemaak word

Halloween snoep

Onthou u nog dat u op Halloween gekuier het en klein snoepgoed in 'n sak versamel het? Die toer is basies soos 'n drie weke lange Halloween vir die EF Education First-manne danksy die sofneur Sophie Roullois. Ek het 'n paar klein Snickers in die sak gesit [wat hulle tydens die wedloop in die voersone kom haal], en sy sê.

Al die koolhidrate

& ldquoGluten is steeds nie 'n probleem in normale hoeveelhede nie, & rdquo sê Nicki Strobel, sjef vir die Mitchelton-Scott-ruiters. & ldquo Ons moedig gierdieet aan, en ons probeer bewyse-gebaseerde voeding bevorder. Ons sal 'n bietjie koolhidraat-manipulasie tydens opleiding gebruik as 'n ekstra stressor vir die liggaam, maar as daar hardloop, is daar geen twyfel dat koolhidrate die koning is! & Rdquo

Nuwe drankies en hellip, maar nie op rendag nie

Team Ineos (voorheen Team Sky) is bekend vir sy strategie vir marginale winste, en die span pas dit natuurlik ook op voeding toe, maar natuurlik voor die ren. Daarom het die hoofvoedingsdeskundige James Morton in 2018 die span laat toets die nuwe sportdrank, Science in Sport Beta Fuel, voor die jaar en die toer. Hy sê dat dit ontwerp is om die hoë koolhidraatbeskikbaarheid te verseker sonder om ongemak in die spysverteringskanaal te veroorsaak op die tye dat dit regtig moeilik is om te voed, soos wanneer die profiel die hele dag op en af ​​is, die wedloop vol gas is of te veel is. koud om kos fisies uit te pak. & rdquo ('n enkele porsie Beta Fuel verskaf 80 gram koolhidrate.)


6 Gewigsverliesfoute Celebrity Trainers sien die hele tyd

Gewigsverlies: u doen dit verkeerd. Hard, ons weet. Maar as u die tradisionele "kwotasies" van gewigsverlies volg, dink daaraan om alle koolhidrate gelyktydig uit te sny, en u kan dit onbedoeld weerhou om u doelwitte te bereik.

Goeie nuus: bekende afrigters is hier om u te vertel dat die antwoord op sukses werklik is manier minder pynlik. Sommige van die wenke gee hulle hul A-lys en Wraakliggaam kliënte? Weeg jouself minder, eet meer en *don & apost* hersien u eet- of oefenroetine oornag dramaties.

Vooruit, die grootste foute wat u weerhou van 'n blywende sukses om gewig te verloor.

1. Weeg jouself elke dag.

"Hou op om jouself elke dag te weeg!" sê die beroemde afrigter en vliegwielinstrukteur Lacey Stone. Die vrou se gewig wissel daagliks met sy siklus en spanning. As u uself elke dag weeg, sal u moedeloos word meer beklemtoon, wat daartoe sal lei dat u aan die gewig bly vashou-presies die teenoorgestelde rede waarom u in die eerste plek op die weegskaal getrap het. & quot

2. Nie genoeg eet nie.

Alhoewel u die drang het om kalorieë drasties te verminder om u gewigsverlies vinnig te volg, kan dit eintlik die rede wees waarom u are & apost verloor gewig. "Die grootste gewigsverliesfout wat ek sien, is dat vroue hulself ondervoed," sê Ashley Borden, wat sterre soos Christina Aguilera en Mandy Moore opgelei het.

& quotNadat ek my gehad het Wraakliggaam deelnemers doen hul rusmetabolisme toets-'n maklike asemhalingstoets wat die aantal kalorieë wat u in rus verbrand, bereken-dit het alles verander! Albei my deelnemers was onder eet en dit was 'n groot rede vir die aanvanklike stadiger gewigsverlies. & Quot (Verwant: presies hoe om kalorieë te sny om veilig te verloor)

3. Maak te veel veranderings tegelyk.

& quot Die grootste fout is om te veel veranderinge te vroeg aan te bring. Don & apost probeer om 'n rou vegan te word en vir 'n marathon te oefen nadat hy die grootste deel van u lewe sedentêr was en swak geëet het, 'sê Harley Pasternak, beroemde afrigter en skrywer van Die liggaam herstel dieet. & quot Die sleutel is om 'n paar klein, eenvoudige veranderinge aan te bring en geleidelik meer nuwe gewoontes by te voeg, sodat u nie uitbrand en u plan kan afskakel nie. & quot

Hy het sy metode op die program in werking gestel saam met sy kliënt Crysta, wat 45 pond verloor het deur haar leefstyl stadig te hersien. In plaas daarvan dat sy met 14 000 treë per dag begin, het ek haar by 10 000 laat begin en haar telling geleidelik verhoog. Dieselfde met haar slaap. Sy het om 02:00 gaan slaap, so ek het haar 15 minute vroeër per nag laat slaap totdat sy voor middernag sou slaap. & Quot

Deur met hierdie subtiele veranderinge na verloop van tyd te slaag, het sy haar selfvertroue verhoog, wat ons in staat gestel het om stadig die lat te verhoog en haar staptelling, haar slaapstandaarde en haar dieet te verhoog.

4. Op soek na korttermyn-dieetoplossings.

Volgens Simone De La Rue, die skepper van Body By Simone, is die grootste fout wat u kan maak, op soek na korttermynoplossings in die vorm van die nuutste dieetneigings. & quot Op 'n stadium eindig 'n dieet, en waarheen gaan u dan? & quot

Net soos Pasternak, glo De La Rue dit alles oor klein, geleidelike dieetveranderings, eerder as om voedselgroepe oornag uit te sny. As u dus grootgeword het om elke dag twee stukke roosterbrood saam met ontbyt te eet, eet dan 'n stuk. As u suiker saam met koffie het, probeer om dit uit te sny, of verminder stadig van een lepel tot 'n halwe lepel, en dan nog 'n halwe die volgende week, ensovoorts. & Quot

& quotDit & aposs nie vuurpylwetenskap nie. Dit is moontlik net klein, realistiese, haalbare veranderinge, 'sê sy. "Ek beskou dit as om myself uit te daag en my dissipline te toets."

5. Vrees vir gewigte.

Ek meen die belangrikste ding wat vroue weerhou om hul gewigsverliesdoelwitte te bereik, is die vrees vir weerstandswerk en die opheffing van gewigte, "sê Luke Milton, beroemde afrigter en stigter van Training Mate. "Die vrees vir 'n byeenkoms en 'n ophou 'stop soveel vroue om maer spiere te bou, wat die metabolisme help stimuleer en die liggaam in 'n kalorie -verbrandingsoond verander. & quot

Hy sê: Die verbranding van liggaamsvet (veral in die maag) is slegs een van die vele bewese gesondheidsvoordele van die opheffing van gewigte. Nie oortuig nie? Sien hierdie 15 transformasies wat u kan inspireer om gewigte te begin lig.

6. Nie selfsugtig genoeg wees nie.

& quot Vroue stel ander dikwels voor hulself. Wees dus selfsugtig, gee eers aan uself en verstaan ​​dat as u eers vir uself wil gee, u 'n beter ma, dogter, minnaar, vrou, vriendin, werknemer is. 'n beter mens, "sê Nicole Winhoffer, stigter van die NW -metode.

Volgens Winhoffer beteken dit dat u tyd in u skedule moet uitwerk om uit te werk, om te weet wanneer u nee moet sê en 'moet besef' wat u nodig het en hoe u dit moet opneem. '


[OPgedateer] U moet hierdie mal nuwe Simpsons Tic Tacs sien

Ferrero, Tic Tac se moedermaatskappy, het bevestig dat daar geen planne is om Simpsons Tic Tacs na die VSA te bring nie (ten minste nog). Womp womp. Pakkette is egter op eBay beskikbaar.

Oorspronklike pos: 5 Oktober 2016 om 14:53 OOS

Nadat hulle verlede somer wêreldwyd mense na 'n waansinnige soektog na Minion Tic Tacs gestuur het, het die asemverfrissende handelsmerk duidelik besef dat mense 'n obsessie het met die idee om hul gunsteling karakters se gesigte op pilvormige snoepies te sien gestamp. Nou volg hulle die Minions op met nog 'n ikoniese geel tekenprentfamilie: The Simpsons.

Hulle kom in drie variëteite: mdasha Homer -boks, een van Bart en Marge (jammer, Lisa en Maggie -aanhangers) en elkeen het 'n ander geur. Vir Bart is dit 'n bubblegum. Marge bring 'n huldeblyk aan haar koningsblou byekorf, met lekkergoed met 'n bloubessiegeur. Die Homer -uitgawe lyk egter of dit die mees gesogte sal wees, aangesien die geur die mees ikoniese Simpsons: Donut lyk. Ja, Tic Tacs met donutgeur.

Ongelukkig is die lekkergoed tans slegs in Europa beskikbaar, met pakkies wat in Frankryk, die Verenigde Koninkryk, Oostenryk en Italië verskyn. Ons het Ferrero, die moedermaatskappy van Tic Tac, gekontak om te sien of die lekkernye uiteindelik na die kant van die land sal kom, maar ons het nog nie reageer nie. (As en wanneer ons dit doen, laat ons u weet!)

Dit is 'n jammerte, maar moenie 'n koei hê nie, man. Selfs as u nie 'n vriend in die buiteland het wat 'n pakkie vir u kan stuur nie, is daar steeds 'n manier om dit in die hande te kry. Boksies verskyn reeds op eBay en verkoop vir $ 5,83 vir 'n enkele verpakking, of $ 22 vir 'n stel van al drie geure.

Lekkergoedversamelaars en aanhangers neem ook deel aan die aksie en plaas onboks -video's op YouTube soos 'n skoonheidsvervoer of iPhone 7.

Moenie toelaat dat u jaloesie te veel kyk nie ander mense wat van hierdie lekkergoed hou, veroorsaak dat jy iemand aan die nek gryp, in Homer Simpson-styl.


Afrigting om u te help om insulienweerstand te keer

By Mastering Diabetes het ons 'n uitgebreide afrigtingsprogram gebaseer op jare se navorsing wat honderde mense gehelp het om hul tipe 2 -diabetes om te keer.

In die program kry u toegang tot honderde artikels, resepte en wenke oor hoe om gesond en insulienweerstandig te eet, en u kan afrigting kry van diabetes-kenners, in groeps- of een-tot-een-sessies.

Daar is ook 'n lewendige gemeenskap van mense op dieselfde reis wat werk om insulienweerstandigheid om te keer en saam op hul gesondheid te bly.

Dit is heeltemal onder u beheer om tipe 2 -diabetes te beheer en om te keer. U moet net die regte stappe neem!

Hou op om te raai wat om te eet

Kry elke week heerlike resepte na u inkassie gestuur!

Ontdek die pasgemaakte weeklikse maaltydplan wat u duidelikheid gee oor wat u moet eet en hoe u moet inkopies doen om u reis na bloedsuiker, gewigsverlies en u beste A1c te vergemaklik

Ander artikels waarvan u dalk hou.

Die verbasende waarheid oor die ketogene dieet, insulienweerstand en Alzheimersiekte

Tipe 2 -diabetes: 'n volledige gids

Gids vir swangerskapsdiabetes: wat u moet doen, eet en vermy

+ Verwysings

Mastering Diabetes het streng riglyne vir wetenskaplike verwysings in ons artikels. Ons maak staat op eweknie-geëvalueerde studies, akademiese navorsingsinstellings, regeringsorganisasies en betroubare mediese organisasies. Ons doen ons bes om nie-bewysgebaseerde verwysings in alle artikels te vermy. Die verwysings in hierdie artikel word hieronder gelys.

Amla Green. "Amla -voordele: 12 redes om Indiese kruisbessies te probeer." https://amlagreen.com/blogs/news/amla-benefits-1.

“Antioksidant ryk groen teepoeier Superfood | Amla Green. ” https://amlagreen.com/.

"Autofagie: definisie, dieet, vas, kanker, voordele en meer." https://www.healthline.com/health/autophagy.

"Maag -omleidingsoperasie verbeter die hantering van bloedsuiker en insuliengevoeligheid, volgens studie - ScienceDaily." https://www.sciencedaily.com/releases/2015/10/151005082602.htm.

"Maagomleidingsoperasie: MedlinePlus Mediese ensiklopedie." https://medlineplus.gov/ency/article/007199.htm.

Han, Ling, Lijin Ji, Jing Chang, Jian Wen, Wenting Zhao, Hongli Shi, Linuo Zhou, et al. “Peripheral Neuropathy Is Associated with Insulin Resistance Independent of Metabolic Syndrome.” Diabetology & Metabolic Syndrome 7, no. 1 (March 3, 2015): 14. https://doi.org/10.1186/s13098-015-0010-y.

“Insulin Resistance and Coronary Heart Disease in Nondiabetic Individuals | Arteriosclerosis, Thrombosis, and Vascular Biology.” https://www.ahajournals.org/doi/10.1161/ATVBAHA.111.241885.

Lim, S. S., N. S. Kakoly, J. W. J. Tan, G. Fitzgerald, M. Bahri Khomami, A. E. Joham, S. D. Cooray, et al. “Metabolic Syndrome in Polycystic Ovary Syndrome: A Systematic Review, Meta-Analysis and Meta-Regression.” Obesity Reviews 20, no. 2 (2019): 339–52. https://doi.org/10.1111/obr.12762.

“Liver, Muscle, and Adipose Tissue Insulin Action Is Directly Related to Intrahepatic Triglyceride Content in Obese Subjects - Gastroenterology.” https://www.gastrojournal.org/article/S0016-5085(08)00181-9/fulltext.

“Non-Alcoholic Fatty Liver Disease: An Emerging Driving Force in Chronic Kidney Disease | Nature Reviews Nephrology.” https://www.nature.com/articles/nrneph.2017.16.

Phillips, Matthew C.L. “Fasting as a Therapy in Neurological Disease.” Nutrients 11, no. 10 (October 17, 2019). https://doi.org/10.3390/nu11102501.

Reaven, Gerald M. “Role of Insulin Resistance in Human Disease.” Diabetes 37, no. 12 (December 1, 1988): 1595–1607. https://doi.org/10.2337/diab.37.12.1595.

Schlienger, Jean-Louis. “[Type 2 diabetes complications].” Presse Medicale (Paris, France: 1983) 42, no. 5 (May 2013): 839–48. https://doi.org/10.1016/j.lpm.2013.02.313.

“The Association Between Diabetes and Dementia Among Elderly Individuals: A Nationwide Inpatient Sample Analysis - Dean Sherzai, Ayesha Sherzai, Keith Lui, Deyu Pan, Daniel Chiou, Mohsen Bazargan, Magda Shaheen, 2016.” https://journals.sagepub.com/doi/10.1177/0891988715627016.

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Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise. Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications. He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds. Scientific Publications: Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106 Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024 Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414 Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047 Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14. https://doi.org/10.1074/mcp.M112.021204 Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010 Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116. https://doi.org/10.1152/ajpendo.00524.2009

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The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. The information on this website is for informational purposes only and is not intended to diagnose, treat, or cure any type of disease or condition. Reviews and testimonials of specific diets and approaches to health represent individual experiences, and Mastering Diabetes does not guarantee any results for your specific situation. In support of our mission, we may share resources offered by trusted partners. If you purchase products from any of these partners, Mastering Diabetes may receive a portion of the proceeds. These affiliates allow us to continue bringing you valuable, life-changing content.

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Processed Foods and Health

Processed foods are generally thought to be inferior to unprocessed foods. They may bring to mind a packaged food item containing many ingredients, perhaps even artificial colors, flavors, or other chemical additives. Often referred to as convenience or pre-prepared foods, processed foods are suggested to be a contributor to the obesity epidemic and rising prevalence of chronic diseases like heart disease and diabetes. However, the definition of a processed food varies widely depending on the source:

  • The U.S. Department of Agriculture (USDA) defines a processed food as one that has undergone any changes to its natural state—that is, any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state. The food may include the addition of other ingredients such as preservatives, flavors, nutrients and other food additives or substances approved for use in food products, such as salt, sugars, and fats.
  • The Institute of Food Technologists includes additional processing terms like storing, filtering, fermenting, extracting, concentrating, microwaving, and packaging. [1]

According to these standards, virtually all foods sold in the supermarket would be classified as “processed” to some degree. Because food begins to deteriorate and lose nutrients as soon as it is harvested, even the apples in the produce aisle undergo four or more processing steps before being sold to the consumer. That’s why in practice, it’s helpful to differentiate between the various degrees of food processing.

Types of food processing

A popular system to classify processed foods was introduced in 2009, called the NOVA classification. It lists four categories detailing the degree to which a food is processed: [2,3]

Unprocessed or minimally processed foods

Processed culinary ingredients

Processed foods

Ultra-processed foods

The NOVA system is recognized by the World Health Organization, Food and Agriculture Organization, and the Pan American Health Organization, but not currently in the U.S. by the Food and Drug Administration or USDA. NOVA has been criticized for being too general in its classification of certain foods, causing confusion. For example, yogurt may fall into more than one category: plain yogurt is minimally processed, but fruited yogurt with added sweeteners could be labeled either processed or ultra-processed depending on how much sweetener and other chemical additives are incorporated. NOVA also does not provide comprehensive lists of specific foods in each category, so the consumer is left to guess where each may fall.

Is processed food unhealthy?

There’s no doubt that at least some processed foods are found in most people’s kitchens. They can be time-savers when preparing meals, and some processed and fortified foods provide important nutrients that may not otherwise be obtained in a busy household or one that has a limited food budget. From a nutritional standpoint, processed and even ultra-processed foods can provide key nutrients. Some nutrients like protein are naturally retained throughout processing, and others like B vitamins and iron may be added back if they are lost during processing. Fruits and vegetables that are quickly frozen after harvesting can retain the majority of vitamin C.

Throughout history, foods fortified with specific nutrients have prevented deficiencies and their related health problems in certain populations. Examples include infant cereals fortified with iron and B vitamins to prevent anemia, milk fortified with vitamin D to prevent rickets, wheat flour fortified with folic acid to prevent birth defects, and iodine added to salt to prevent goiter.

Processing by certain methods like pasteurization, cooking, and drying can destroy or inhibit the growth of harmful bacteria. Additives such as emulsifiers preserve the texture of foods, such as preventing peanut butter from separating into solid and liquid parts. Other functions of processing include delaying the spoilage of food preserving desirable sensory qualities of food (flavor, texture, aroma, appearance) and increasing convenience in preparing a complete meal.

But food processing also has drawbacks. Depending on the degree of processing, many nutrients can be destroyed or removed. Peeling outer layers of fruits, vegetables, and whole grains may remove plant nutrients (phytochemicals) and fiber. Heating or drying foods can destroy certain vitamins and minerals. Although food manufacturers can add back some of the nutrients lost, it is impossible to recreate the food in its original form.

If you are deciding whether or not to include a highly processed food in your diet, it may be useful to evaluate its nutritional content and long-term effect on health. An ultra-processed food that contains an unevenly high ratio of calories to nutrients may be considered unhealthy. For example, research supports an association between a high intake of sugar-sweetened beverages and an increased risk of obesity, diabetes, and heart disease. But some processed foods that contain beneficial nutrients, such as olive oil or rolled oats, have been linked with lower rates of these chronic diseases.

Decoding the ingredients list on a food label

  • The ingredients are listed in order of quantity by weight. This means that the food ingredient that weighs the most will be listed first, and the ingredient that weighs the least is listed last. [5]
  • Some ingredients like sugar and salt may be listed by other names. For example, alternative terms for sugar are corn syrup, high-fructose corn syrup, honey, agave nectar, cane sugar, evaporated cane juice, coconut sugar, dextrose, malt syrup, molasses, or turbinado sugar. Other terms for sodium include monosodium glutamate or disodium phosphate.
  • If the food is highly processed, it may contain several food additives such as artificial colors, flavors, or preservatives. Their ingredient names may be less familiar. Some preservatives promote safety of the food by preventing growth of mold and bacteria. Others help prevent spoilage or “off” flavors from developing. Examples that you may see on the label include:
    • Preserveermiddels—ascorbic acid, sodium benzoate, potassium sorbate, tocopherols
    • Emulsifiers that prevent separation of liquids and solids—soy lecithin, monoglycerides
    • Thickeners to add texture—xanthan gum, pectin, carrageenan, guar gum
    • Kleure—artificial FD&C Yellow No. 6 or natural beta-carotene to add yellow hues

    Ingredients used widely in the production of highly/ultra-processed foods such as saturated fats, added sugar, and sodium have become markers of poor diet quality due to their effect on heart disease, obesity, and high blood pressure. [6,7] It is estimated that ultra-processed foods contribute about 90% of the total calories obtained from added sugars. [4]

    • In 2015, the World Health Organization categorized processed meats as cancer-causing to humans. They defined “processed meat” as meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. The statement was made after 22 scientists from the International Agency for Research on Cancer Working Group evaluated more than 800 studies on the topic. The evidence on processed meats was strongest for colorectal cancer, followed by stomach cancer. [8]
    • An analysis of the Nurses’ Health Study and Health Professionals Follow-up Study found that a higher intake of ultra-processed foods like processed meats and potato chips was associated with weight gain over 4 years. [9] Other studies suggest that the more that ultra-processed foods are eaten, the greater the risk of a diet lacking in important nutrients. An evaluation of the dietary intakes of 9,317 U.S. participants in an NHANES cohort found that higher intakes of ultra-processed foods were linked with greater consumption of refined carbohydrate, added sugars, and saturated fat. At the same time, intakes of fiber, zinc, potassium, phosphorus, magnesium, calcium, and vitamins A, C, D, and E decreased. [10]
    • Another observational study among nearly 20,000 Spanish university graduates in the Seguimiento University of Navarra cohort found that higher consumption (more than 4 servings per day) of ultra-processed food was associated with a 62% increased risk of death from any cause compared with lower consumption (less than 2 servings per day). For each additional daily serving of ultra-processed food, there was an 18% increased risk of death. Based on their findings, the researchers noted the importance of policies that limit the proportion of ultra-processed foods in the diet and promote consumption of unprocessed or minimally processed foods to improve global public health. [11] Other cohort studies in France (NutriNet Santé) and the U.S. (NHANES) have also found that consumption of ultra-processed foods was directly associated with high all-cause mortality. [12,13]
    • In 2019, a randomized controlled trial looked at whether ultra-processed foods, as defined under the NOVA classification, might indeed cause people to eat more. Ten men and ten women were randomized to receive either an ultra-processed diet or unprocessed diet for 14 days, followed by 14 more days of the alternate diet. The diets were relatively equal in calories, sugar, fat, fiber, and other nutrients, and participants were allowed to eat as much or as little as they liked. The study found that participants ate about 500 calories more on the ultra-processed diet and also gained weight (about 2 pounds). [14] Most of the extra calories came from carbohydrate and fats, and the diet also increased their sodium intake. When the participants changed to the unprocessed diet, they ate fewer calories and lost the weight. According to appetite surveys, the diets did not differ in levels of hunger, fullness, and satisfaction, though participants tended to eat faster on the ultra-processed diet.

    Die uiteinde

    Food processing is a spectrum that ranges from basic technologies like freezing or milling, to the incorporation of additives that promote shelf stability or increase palatability. As a general rule, emphasizing unprocessed or minimally processed foods in the daily diet is optimal. That said, the use of processed foods is the choice of the consumer, and there are pros and cons that come with each type. The Nutrition Facts Label and ingredients list can be useful tools in deciding when to include a processed food in the diet. There is evidence showing an association with certain types of food processing and poor health outcomes (especially highly- or ultra-processed foods). This association applies mainly to ultra-processed foods that contain added sugars, excess sodium, and unhealthful fats.

    1. Weaver CM, Dwyer J, Fulgoni III VL, King JC, Leveille GA, MacDonald RS, Ordovas J, Schnakenberg D. Processed foods: contributions to nutrition. The American journal of clinical nutrition. 2014 Apr 2399(6):1525-42.
    2. Monteiro CA. Nutrition and health. The issue is not food, nor nutrients, so much as processing. Public health nutrition. 2009 May12(5):729-31.
    3. Monteiro CA, Cannon G, Moubarac JC, Levy RB, Louzada ML, Jaime PC. The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition. 2018 Jan21(1):5-17.
    4. Steele EM, Baraldi LG, da Costa Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA. Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study. BMJ open. 2016 Jan 16(3):e009892.
    5. U.S. Food and Drug Administration. Food Labeling Guide: Guidance for Industry. January 2013.
    6. Tapsell LC, Neale EP, Satija A, Hu FB. Foods, nutrients, and dietary patterns: interconnections and implications for dietary guidelines. Advances in Nutrition. 2016 May 97(3):445-54.
    7. Poti JM, Braga B, Qin B. Ultra-processed Food Intake and Obesity: What Really Matters for Health—Processing or Nutrient Content?. Current obesity reports. 2017 Dec 16(4):420-31.
    8. Bouvard V, Loomis D, Guyton KZ, Grosse Y, El Ghissassi F, Benbrahim-Tallaa L, Guha N, Mattock H, Straif K. Carcinogenicity of consumption of red and processed meat. The Lancet Oncology. 2015 Dec 116(16):1599-600.
    9. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine. 2011 Jun 23364(25):2392-404.
    10. Steele EM, Popkin BM, Swinburn B, Monteiro CA. The share of ultra-processed foods and the overall nutritional quality of diets in the US: evidence from a nationally representative cross-sectional study. Population health metrics. 2017 Dec15(1):6.
    11. Rico-Campà A, Martínez-González MA, Alvarez-Alvarez I, de Deus Mendonça R, de la Fuente-Arrillaga C, Gómez-Donoso C, Bes-Rastrollo M. Association between consumption of ultra-processed foods and all cause mortality: SUN prospective cohort study. BMJ. 2019 May 29365:l1949.
    12. Schnabel L, Kesse-Guyot E, Allès B, Touvier M, Srour B, Hercberg S, Buscail C, Julia C. Association Between Ultraprocessed Food Consumption and Risk of Mortality Among Middle-aged Adults in France. JAMA internal medicine. 2019 Feb 11.
    13. Kim H, Hu EA, Rebholz CM. Ultra-processed food intake and mortality in the USA: results from the Third National Health and Nutrition Examination Survey (NHANES III, 1988–1994). Public health nutrition. 2019 Feb 21:1-9.
    14. Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell metabolism. 2019 May 16.

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    Who sets expiration dates?

    Though they are relatively universal on packed foods, "Best if Used By" dates are not required by federal regulations (except for on infant formula). They are a voluntary label that is decided by the manufacturer, packer or distributor. Though it is typically based on an analysis of the product over its shelf life, the dates are to inform customers of when the food is at peak quality, not an indicator of food safety. The Food Safety Inspection Service of the USDA states that "if the date passes during home storage, a product should still be safe and wholesome if handled properly until spoilage is evident". There is no regulation or standardization of these dates, so they are not an end-all-be-all for when you should throw something away.


    Distorting Nutrition Facts to Generate Buzz

    In mid-February, the government released a scientific report that will shape its 2015 Dietary Guidelines for Americans. Think of it as America's basic nutrition policy. Most people who read the report would have viewed it as a snore not much has changed.

    Yes, the report lifted the longstanding advice to limit cholesterol in foods. That boils down to dropping advice to limit egg yolks. Liver is high in cholesterol, but rarely eaten. Shrimp is high in cholesterol, but so low in saturated fat -- the prime driver of high blood cholesterol -- that its cholesterol hardly matters.

    Indeed, most of the report's advice -- to eat less saturated fat, sugar, and salt, and to eat more whole grains, fruits, and vegetables -- has not changed since the first guidelines were issued in 1980.

    But that didn't stop some critics from using the report to drum up publicity for their own fringe views on diet and health. A case in point: Nina Teicholz, author of The Big Fat Surprise, wrote an op-ed in Die New York Times entitled "The Government's Bad Diet Advice." Unfortunately for Tye readers, the op-ed was packed with errors and distortions.

    Teicholz: "Last fall, experts on the committee that develops the country's dietary guidelines acknowledged that they had ditched the low-fat diet."

    Feit: The Dietary Guidelines last recommended a "low-fat" diet in 1995. (And that diet got up to 30 percent of its calories from fat -- which is just slightly less than what Americans have eaten for years.)

    The new report wisely emphasizes not just nutrients, but foods. It recommends diets that are "rich in vegetables, fruit, whole grains, seafood, legumes, and nuts moderate in low- and non-fat dairy products and alcohol (among adults) lower in red and processed meat and low in sugar sweetened foods and beverages and refined grains."

    Teicholz: "How did experts get it so wrong. The primary problem is that nutrition policy has long relied on a very weak kind of science: epidemiological, or 'observational,' studies in which researchers follow large groups of people over many years."

    Feit: The new report, like its predecessors, relies on both observational studies and clinical trials. (Note: It is rather presumptuous for anyone to brand the entire field of epidemiology as "weak.") What's more, Teicholz's book cites observational studies that support her views.

    Teicholz: "In 2013, government advice to reduce salt intake (which remains in the current report) was contradicted by an authoritative Institute of Medicine study."

    Feit: The 2013 IOM report found insufficient evidence showing that very low sodium intakes prevent cardiovascular disease to recommend lowering sodium to 1,500 milligrams a day, but it did not contradict advice to reduce salt intake.

    Teicholz: "Several recent meta-analyses have cast serious doubt on whether saturated fats are linked to heart disease, as the dietary guidelines continue to assert."

    Feit: Meta-analyses can be flawed. For example, one of Teicholz's favorites concluded that saturated fats do not cause heart disease, but that was only because it included a study in which people replaced saturated fats with a margarine high in trans fat instead of heart-healthy oils. That's why the public is wise to rely on advice from expert panels that sort through the details. In 2013, experts convened by the American Heart Association and the American College of Cardiology did that. Their conclusion: we should cut saturated fat even further than earlier guidelines had recommended.

    Teicholz: "In clearing our plates of meat, eggs and cheese (fat and protein), we ate more grains, pasta and starchy vegetables (carbohydrates)."

    Cleared our plates? Since 1970, cheese consumption has tripled, eggs have dropped just 20 percent, pork has held steady, and we've replaced only a third of our beef with chicken. Yes, refined flour increased, but that's because we've been eating oversized portions of pizza, cheeseburgers, sandwiches, burritos, bagels, wraps, cookies, cupcakes, scones, muffins, doughnuts, waffle cones, soft pretzels, and more. We can thank our food companies and restaurants -- not any government dietary advice -- for that.

    Teicholz: "Over the past 50 years, we cut fat intake by 25 percent and increased carbohydrates by more than 30 percent, according to a new analysis of government data."

    Feit: According to the National Health and Nutrition Examination Survey, the average American ate as much fat (about 80 grams a day) in 2010 as in the early 1970s, when the survey started. Because we're eating more calories overall (largely from refined flour and sugar), a slightly smaller percentage of our calories (33 percent instead of 37 percent) comes from fat.

    At least that's what people say they eat. According to USDA data, which estimates how much we eat by tracking data on how much is produced (after adjusting for waste), consumption of "added fats and oils and dairy fats" climbed since 1970. That should come as no surprise. French fries, fried chicken, potato chips, nachos, and movie theater popcorn haven't exactly gone out of style.

    Teicholz: "The committee's new report also advised eliminating "lean meat" from the list of recommended healthy foods."

    Feit: Eliminated? The report recommends a diet "lower in red and processed meat" and noted that "lean meats can be a part of a healthy dietary pattern."

    Teicholz: "Since the very first nutritional guidelines to restrict saturated fat and cholesterol were released by the American Heart Association in 1961, Americans have been the subjects of a vast, uncontrolled diet experiment with disastrous consequences."

    Feit: Between 1968 and 2008, heart disease deaths plummeted by 75 percent. Those gains -- which were due to better diet, better drugs, and better treatment -- are hardly a disaster.

    True, we are now faced with an obesity epidemic and the ensuing rise in diabetes rates. But where's the evidence that diet advice is to blame?

    Americans did not gain weight because of advice to eat less fat. We can blame the obesity epidemic on a diet of super-sized cheeseburgers, fries, shakes, pizza, fried chicken, burritos, cheese nachos, chocolate-dipped waffle ice cream cones, movie theater popcorn (by the bucket), cookies, muffins, cupcakes, doughnuts, and more. And, of course, soft drinks, energy drinks, sports drinks, fruit drinks, and other sugar-sweetened beverages deserve special recognition for expanding the average American's waistline.

    Surely, no one would argue that advice from the government had more impact than multi-million-dollar campaigns for Coca-Cola, Pepsi, Gatorade, McDonald's, Burger King, Taco Bell, KFC, Pizza Hut, Domino's, Dairy Queen, Sonic, Dunkin' Donuts, and more.

    And it's not just fast food. A typical entrée at most sit-down restaurant chains like Applebee's, California Pizza Kitchen, Chili's, Maggiano's Little Italy, Outback Steakhouse, T.G.I.Friday's, Romano's Macaroni Grill, and Uno Pizzeria & Grill has about 1,000 calories. At chains like The Cheesecake Factory, many entrées have 2,000 calories. And that doesn't include another 1,000 or so calories each for the appetizer and dessert.

    Here's the kicker: If the guidelines were powerful enough to prompt increased consumption of high-sugar foods, why wouldn't the guidelines' advice (since 1980) to eat less sugar have halted the rise in sugar consumption?