How strictly do you monitor your eating habits?
While some people eat what they want, when they want, an increasing number of people I see at the clinic base their eating schedules on “rules.”
And hearing some of these “rules” makes me want to bury my head in my hands.
Take the idea that fruit should only be eaten on an empty stomach, as otherwise it “slows down” digestion; there is no basis for this in science.
It is just one example of many.
Here, I focus on some of the food mantras you can ignore. By doing so, I hope to help ensure that your meals are healthier and happier occasions.
WAIT TO HAVE A DRINK
The idea of taking a 30-minute break between eating and drinking has been around for years, based on the belief that drinking even water with meals will dilute our digestive enzymes.
But your body is smarter than that.
While it’s possible that drinking water may momentarily dilute the concentration of stomach enzymes, there are sensors in the stomach to ensure that as many enzymes are produced as needed to digest a meal.
In fact, drinking water with meals is a good idea if you eat too quickly and overeat, as it can reduce the likelihood of overeating.
CUT THE CARBS…
Carbohydrates have gotten a bad rap, being blamed for raising blood sugar levels and causing weight gain, and as a result, many people cut them out entirely.
But for most people, good-quality carbohydrates like oatmeal are a valuable addition to the diet.
They provide useful amounts of fiber (we need 30g a day), and removing them can have a negative effect on our gut microbes, which use fiber as a food source.
Furthermore, a review from Tufts University in the US, published in 2019, showed that a higher intake of whole grains may actually reduce the risk of weight gain.
The findings were based on studies involving more than 130,000 participants, which makes for pretty compelling evidence.
So, say no to highly processed white breads, cakes, and crackers, but don’t worry about including whole grains like quinoa and rye, legumes like chickpeas and lentils, and other plant-based carbohydrates.
…AND SUGARY FRUIT
Many people seem to have bought into the idea that fruit is just another source of sugar and therefore not part of a healthy diet.
But research shows that the opposite is true. Fruit is packed with fiber, vitamins, and other plant-based compounds (called phytochemicals) that are good for our gut microbes, including a group called bifidobacteria.
Low levels of this particular bacteria have been linked to bad moods; this may help explain the findings of a review published last year by researchers at the University of Sydney, which showed that eating fruit was linked to a lower risk of developing depression.
The other thing to know about fruit is that the sugar is locked in with the fiber, so it won’t cause the blood sugar spike that fruit juice (which doesn’t have this fiber) can cause.
I would suggest eating two pieces of fruit a day, with the goal of having at least five different types throughout the week.
The more diverse your fruit intake, the more different phytochemicals your gut microbes can enjoy.
Keeping them happy keeps us happy.
PROHIBITION OF PROCESSED FOODS
It’s certainly true that it’s best to avoid any food with a long ingredient list and lots of words you don’t recognize.
We know that ultra-processed foods, that is, those made mainly with extracts from other foods and that contain high levels of fat, salt, sugar and additives, can affect our intestinal microbes, encourage overeating (due to their low fiber content) and can even affect our mental health.
But there’s no need to demonize all processed foods, not least because our busy lives mean we can’t always make everything from scratch, but also because, frankly, even virtuous Greek yogurt might be considered processed by some (the definition is that a food has been altered from its natural state, often by the addition of other ingredients).
Instead, focus on buying foods with ingredients you recognize, rather than additives, in the first four places on the label (ingredients are listed by weight, largest amount first).
STAY COOL…
Canned or frozen foods can sometimes contain more nutrients than fresh produce left on the shelves or in the back of the refrigerator.
A study from Pennsylvania State University in the US, published in the Journal of Food Science, found that fresh spinach lost almost half of its folic acid (a B vitamin) after eight days in the refrigerator.
Frozen vegetables lose a fraction of their nutrients when they’re blanched before freezing, but otherwise they’re packed with goodness.
Similarly, there is a reduction in nutrients when vegetables are heated during the canning process, but the vast majority is retained.
Canned tomatoes, black beans, and chickpeas are staples in my pantry.
Additionally, using canned or frozen foods can help you include more variety of plants in your meals more cost effectively and with less risk of waste.
…OR HOME
Granted, a homemade casserole will be better for you than a prepared meal, but that doesn’t mean that all homemade food is good for you, or healthier than a store-bought item.
Arguably, a homemade cookie with 50% butter and 30% sugar is worse for you than a mass-produced oatmeal cookie, like Hobnob, which is made with almost 40% oats.
I’m not saying that neither is good for you, but don’t assume that what comes out of your kitchen is automatically healthier than what’s available in stores. it is not
COUNT CALORIES
And last but not least, this rule is probably the one most people take for religious, but it’s one they’re ready to ignore.
That’s because calorie counts on labels are often not that accurate in the first place: It’s based on what happens in a lab, not what happens in your body.
Second, not all calories are created equal when it comes to digesting them.
For example, a study published in the journal Food & Nutrition Research in 2010 found that digesting a processed meal used nearly 50% fewer calories than the amount used to digest a whole meal (i.e., one based on vegetables, nuts, and grains). integral). .
So my advice is to try to center your meals around whole plant foods that have been minimally processed (so no ultra-processed vegan burgers and yes homemade chickpea burgers), as this will naturally reduce your intake of foods that promote weight gain .
This will ensure a healthier and more effective approach to eating and weight management.
DID YOU KNOW?
The liquid part of yogurt that often separates and rises to the surface, i.e. the whey, contains key nutrients such as protein, calcium and potassium. So don’t throw it away—mix it up or add it to a smoothie for an extra nutritious punch.
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