When it comes to health and nutrition, it is easy to get lost. Even trained professionals often have opposing views.
Despite the controversy, science supports a number of health recommendations.
Here are scientifically proven health and nutritional guidelines.
1. Limit sugary drinks
The most important sources of added sugar in the American diet are sugary drinks such as sodas, fruit juices, and sweetened teas.
Unfortunately, several studies have shown that sugar-sweetened beverages increase the risk of heart disease and type 2 diabetes in non-overweight people.
Sugary drinks are especially bad for children, as they can lead not only to childhood obesity, but also to diseases that begin in adulthood, such as type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.
Healthier alternatives include:
water
unsweetened teas
sparkling water
coffee
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2. Eat nuts and seeds
Nuts are high in fat, which is why some people avoid them. On the other hand, nuts and seeds are extremely useful. They contain protein, fiber, and many vitamins and minerals.
Nuts help you lose weight and prevent type 2 diabetes and heart disease.
In addition, in a large observational study, low consumption of nuts and seeds was linked to an increased risk of death from heart disease, stroke, or type 2 diabetes.
3. Avoid ultra-processed foods
Highly processed foods contain elements that have been significantly altered from their natural state. Added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors and flavors are all common ingredients.
Examples include:
snack cakes
fast food
frozen meals
canned foods
chips
Highly processed foods are so delicious it is easy to overeat and activate reward-related areas of the brain, leading to excessive caloric intake and weight gain. Studies have shown that obesity, type 2 diabetes, heart disease, and other chronic conditions have been linked to highly processed diets.
They often lack fiber, protein, and micronutrients, as well as low-quality components like inflammatory fats, added sugars, and refined carbohydrates. As a result, they usually contribute empty calories.
4. Don’t fear coffee
Despite some controversy, coffee has many health benefits.
Coffee is rich in antioxidants, and some research has linked it to a longer shelf life and a lower risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s, and a host of other conditions.
3-4 cups a day seems to be the optimal amount of food, while pregnant women should limit or avoid it, as it is associated with low birth weight.
However, it is best to consume coffee and caffeinated foods in moderation. Consuming too much caffeine can lead to health problems like insomnia and palpitations. To enjoy coffee safely and healthily, limit your intake to less than 4 cups a day and avoid high-calorie, high-sugar additives such as sweetened cream.
5. Eat fatty fish
Fish is an excellent source of high-quality protein and omega-3 fatty acids. This is especially true of fatty fish like salmon, which are rich in anti-inflammatory omega-3 fatty acids and other minerals.
According to research, people who eat fish on a daily basis have a lower risk of heart disease, dementia, and inflammatory bowel disease.
