Avoid Added Sugar
Sugar is simply empty calories- it offers no essential nutrients. Additionally, excess sugar consumption can result in several serious diseases such as diabetes, cancer, obesity, and heart disease. Excess sugar consumption can make you fat, it doesn’t fill you up, and it is addictive, leading to serious cravings.
Be careful when buying sugar-sweetened drinks, fruit juices, dried fruits, and sugary treats. Many of these present themselves as a healthy option, but are actually packed with sugar.
According to a study from The American Journal of Clinical Nutrition, even whole wheat can lead to a rise in cholesterol. Additionally, even those who don’t suffer from celiac disease can react poorly to glutinous foods. According to Harvard Education, whole wheat is high on the glycemic index, which can result in sugar highs that result in high-carb snack cravings not long after eating.
For those who are on low carb diets it’s best to avoid all grains, the largest sources of carbohydrates. However, if you aren’t interested in losing weight and you exercise regularly you don’t need to eliminate the non-gluten grains like oats and rice.
The bottom line is that grains don’t contain essential nutrients that you can’t get elsewhere.
In addition, known as partially hydrogenated or hydrogenated fats, they are the unsaturated fats that undergo chemical modification in order to extend their shelf life, as well as making them solid in ambient temperatures.
The process involves high pressure and hydrogen gas. Which makes you wonder who thought this would be a good idea for human foods. Per the New England Journal of Medicine trans fats are guilty of increasing the bad cholesterol (LDL) and reducing the good cholesterol (HDL), as well as increasing fat around the stomach area, which can lead to diabetes.
Many of us dropped sugary drinks, and replaced them with diet beverages. They are the perfect choice as they are calorie free, unfortunately- artificial sweeteners can have an impact on your health. Sweetener consumption is associated with obesity, metabolic syndrome, type 2 diabetes, and according to The American Journal of Clinical Nutrition can result in preterm delivery. Stevia is probably the safest artificial sweetening option, if you must use one.
It’s easy to spot “low fat” and “diet” items on the shelf and instantly put them in the cart, believing they are the healthier options. Unfortunately, these labels are usually dishonest. An item low in fat is likely high in sugar, an item low in sugar is frequently high in sugar- there’s always a give and take.
You should always read the label before believing anything is a diet or low fat food option.
Many foods are portrayed as healthy items, especially the likes of low fat options, as well of vegetable and seed oils. Unfortunately, that isn’t the case as they aren’t naturally occurring and our access to them is only recent. Many of these oils are packed with omega 6 (polyunsaturated fats) which is required in a certain ratio with omega 3.
You should always use oils sparingly. Additionally, highly processed foods are packed with artificial chemicals, unhealthy ingredients, and low in nutrients. If there are more than 5 ingredients or you don’t understand certain ingredients, it’s probably a good idea to put it back on the shelf. Real food doesn’t come with a list of ingredients, because the ingredient is real food.