There are many controversies in nutrition, and people often seem to be unable to agree on anything, but there are some exceptions. Here are the top 7 Nutrition Facts that everyone agrees.
1: Adding sugar is a taste disaster
So Adding sugar is a taste disaster of processed foods, and manufacturers often add sugar to them. So this type of sugar is called added sugar. Common types of added sugar insert table sugar and syrups. It includes high fructose corn syrup.
However, Everyone knows that eating more added sugar can make you sick. Regarding the issue of “empty” calories, others believe that it increases the risk of diseases that kill millions of people every year. The added sugar does contain empty calories.
Except for sugar, it does not contain any nutrients. Therefore, a diet based on high-sugar products can lead to nutritional deficiencies, but this is only the tip of the iceberg. Many other risks associated with excessive sugar intake are now causing widespread concern. Added sugar believe to be the main cause of obesity, heart disease, and type 2 diabetes.
The high fructose content of added sugar often criticize. Fructose strictly metabolizes by the liver. Over time, high intakes are associate with non-alcoholic fatty liver, insulin resistance, elevated triglycerides, abdominal obesity, and high cholesterol.
2: Omega-3 fats are very important
Most people do not consume enough Omega-3 fatty acids which are extremely important for the normal functioning of the human body. For example, DHA is an omega-3 fatty acid that comes from animals. Which accounts for about 10-20% of the total fat content of the brain (7 reliable sources).
Insufficient intake of omega-3 fatty acids can lead to lower IQ, depression, various mental disorders, heart disease, and many other serious diseases (8 omega-3 fats are mainly divide into three types: α-linolenic acid (ALA), twenty carbon five Acrylic acid (EPA) and docosahexaenoic acid (DHA).
ALA mainly derive from vegetable oils, and the best sources of EPA and DHA are fatty fish, fish oil, and certain algae oils. Other good sources of EPA and DHA are grass-fed Animal meat and eggs rich in omega-3 or farm-raised eggs.
The plant form of ALA must convert to DHA or EPA to function properly in the human body. However, this conversion process is not effective for humans (9 reliable sources). Therefore, it is best to eat more foods rich in DHA and EPA.
3: The perfect diet for everyone is unique
The subtle differences in genetics, body size, physical activity, and environment will affect the type of diet you should follow. Some people do it on a low-carbohydrate diet. Is better, and others do better on low-carb diets. A vegetarian diet with a high carbohydrate content.
To figure out what to do, you may need to do something Experiment. Try different things until you find something you like and think you can stick to. Different people have different moves!
4: Artificial trans fats are unhealthy
When vegetable oils are hydrogenate, trans fats are by-products. Food manufacturers often use hydrogenation to harden vegetable oils for use in products such as margarine. Nowadays Trans fats are becoming more common in the marketplace.
Large intake of trans fats is associate with many chronic diseases, such as abdominal obesity, inflammation, and heart disease, to name a few (10Trust Source, 11Trust Source, 12Trust Source). Fat is as if your life depends on it.
5: Eating vegetables will improve your health
Vegetables are good for you. They are rich in vitamins, minerals, fiber, antioxidants, and the endless variety of trace elements that science has just begun to discover. Lower disease risk (13 reliable sources, 14, 15 reliable sources). I suggest you eat a variety of vegetables every day. They are healthy, satisfying, and add variety to your diet
6: It is important to avoid vitamin D deficiency
Vitamin D is a unique vitamin that acts as a hormone in the body. Our body produces Vitamin D when the skin is expose to the ultraviolet rays of the shining sun. This is how people get most of their daily needs throughout the evolutionary process.
However, most parts of the world today lack this key nutrient. In many places, there is no sunshine at all for most of the year. In the sun, many people tend to stay indoors and apply sunscreen when going out. Sunscreen can effectively prevent the production of vitamin D in the skin.
If you lack vitamin D, you lack an important hormone in your body. Deficiency is related to many serious diseases, such as diabetes, cancer, osteoporosis, etc. (16 trusted sources, 17 trusted sources, 18 trusted sources). To find out if you are at risk, consult a doctor and measure your blood levels.
If sunbathing is not an option, taking vitamin D supplements or a tablespoon of cod liver oil daily is the best way to prevent or reverse the deficiency.
7: Refined carbohydrates are bad for you
There are many different opinions about carbohydrates and fats. Some people believe that fat is the root cause of all diseases, while others believe that carbohydrates are a key factor in obesity and other chronic diseases. Unrefined carbohydrates are whole foods rich in carbohydrates.
These include whole grains, legumes, vegetables, and fruits. On the other hand, refined carbohydrates are sugar and refined flour. All foods contain many beneficial nutrients and antioxidants. However, when processing carbohydrate-rich foods such as grains, the most nutritious parts are remove.
What is left is a large amount of digestible starch. Those who are based on refined carbohydrates may lack fiber and many other healthy nutrients. As a result, they have an increased risk of chronic diseases (19 trusted sources). Eating refined carbohydrates can also cause a rapid increase in blood sugar.
Although high blood sugar levels are not healthy for everyone, they are more worrying for people with diabetes (trusted source). Whole grains and unrefined carbohydrates are healthier than refined and processed carbohy.