What science says about the best way to eat


Eggs is good for your health. Eggs are bad. Avoid red meat. Eat red meat in moderation. The butter is out. The butter is back. If you feel dizzy, you are not alone. According to a recent survey by the International Food Information Council Foundation, 80% of people feel confused when it comes to nutrition. Headlines are partly to blame, of course, but misinformation on social media — as well as food marketing — makes matters worse.

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Yet, despite the seemingly ever-changing diet landscape and misrepresentations—and tribal opinions aside—there is actually much consensus in the world of nutrition.In other words, these title changes actually go against what we know. Here’s a look at where the consensus is, as well as a look at some areas where even scientists still have ambiguity.

Focus on plant-based foods

Research consistently shows that eating mostly plant-based foods improves your health indicators. Benefits include lower blood pressure, triglyceride levels, glucose levels, and waist circumference, which can result in a reduced risk of many different diseases, including heart disease and diabetes.

An interesting recent study examined various plant-based dietary patterns, from a strict vegan diet to a more flexible semi-vegetarian approach to a non-vegetarian diet, and examined how each dietary pattern affected different predictors of health. The remarkable thing about this study is that it looked at a range of plant-based diets. It turned out that a strictly vegan diet resulted in the highest levels of healthy biomarkers and the lowest levels of unhealthy markers. Vegetarians containing eggs, dairy, and/or fish had the next best results. The non-vegetarian group had the worst health markers in blood, urine, and tissue samples.

Plant-based nutrition is not a new concept. It’s been studied for decades, and studies repeatedly show that a plant-based plan can help offset many health issues that develop over time. Regardless of the type of diet you eat, you should eat mostly plant-based foods. That means 75% of your plate should contain a mix of vegetables, fruits, nuts, seeds, legumes and whole grains.

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Focus on Healthy Fats and Carbs

In the war between fat and carbs, health wins.In other words, you can eat healthily on a low-fat, high-carbohydrate diet just as you can eat healthily on a high-fat, low-carbohydrate diet. The key is to choose your fat or carb options wisely. We have no doubt that carbs from foods like vegetables, starches (like potatoes), fruits, and legumes, all of which provide antioxidants, vitamins, minerals, and fiber. Differ significantly from overly processed carbs, which provide little or no healthy nutrients. Nourishment.

Personalized Nutrition

Marketing is way ahead of the science, and while you can submit a stool sample to gain insights into your microbiome. We still don’t know how to reconfigure your microbiome or affect your weight based on it. or your metabolism.