Studies show that healthy eating can make a significant difference in your physical function and longevity. However, if you’re accustomed to eating whatever you want, you may not know where to start to change your diet. Although the information on a healthy diet may seem confusing, a few key points are fundamental. Here are a few facts on popular diets that can help you choose better ways of eating.
Elements of A Healthy Diet
A great deal of research has been done on the best ways to fuel your body for daily activities and a longer, more active life. A significant body of data supports the concept of focusing on consuming more organically grown vegetables, fruits, nuts, fish and less red meat. Processed foods, which often contain high levels of salt, sugar and fat should be avoided as much as possible. Trans-fatty acids, often called “trans fats,” contained in many processed foods, is associated with increased risk for heart disease, type-2 diabetes and stroke. Healthy oils, such as olive oil or canola oil, are the better choice for a healthy diet.
Is Eating Gluten Always Bad?
Another popular diet focuses on eliminating “gluten,” a component in wheat. Gluten can be a serious problem for individuals with celiac disease, a problem of intestinal inflammation. But even those who don’t have this condition may have sensitivities to gluten that indicate they should avoid this component. For most people, gluten sensitivity isn’t an issue, but they may find that eliminating gluten-containing foods helps them to limit the carbohydrates in their diet, which can help to reduce weight. There’s nothing fundamentally wrong with gluten in whole-grain foods, unless your body has a particular reaction to it. You can try eliminating gluten-containing products from your diet, to determine if your gastrointestinal system feels better. Otherwise, you should still focus on consuming vegetables and fruits, lean meats, fish and healthier oils.
Keto Diets Increase in Popularity
The ketogenic diet has become a feature of today’s dieting and healthy eating. In this diet, the permitted foods include high levels of fat, moderate amounts of protein and very low levels of carbohydrates. The goal of the high fat, low carbohydrate diet is to drive the body into “ketosis,” which burns fat efficiently for energy. This type of diet can help to lower blood sugar levels, improve brain function and reduce body weight. A keto lifestyle makes maintaining a healthy diet easier, because you avoid many common foods that add calories, but not much nutrition. You can manage your eating more effectively, without feeling deprived of hearty, tasty foods. In addition, studies show that a keto diet can help improve “good” cholesterol, lower blood pressure and reduce the risk of several types of cancer. Permitted foods include seafood, cheese, meat, poultry, eggs, Greek yogurt, cottage cheese, nuts, seeds, cream, butter, eggs, olives and shirataki noodles. Vegetables should be of the low-carb variety, such as leafy, green vegetables, broccoli, cauliflower and zucchini. Sugar and processed foods that are high in carbohydrates are not permitted.
What Is Clean Eating?
Clean eating meal plans focus on foods that are wholesome and fresh. In this diet, you only choose foods that are minimally processed or as close to their natural state as possible. Individuals are encouraged to eat fruits and vegetables that are high in vitamins, minerals and antioxidants, in salads and cooked dishes. Instead of processed snack foods, you should choose cut vegetables, berries, nuts and seeds. Full-fat milk and cottage cheese are permitted. Only real cheese is allowed, not shredded cheese with may contain chemicals. Organic meat is allowed, focusing on chicken and turkey. Grains should be the least-processed type, such as sprouted grain or steel-cut oats. Dried beans and unprocessed brown rice are allowed foods. The diet encourages avoidance of all types of sugar and artificial sweeteners, although a small amount of natural honey and unsulfured molasses is included in the diet. Fats are generally avoided, except for fatty fish and olive oil.
Although the wealth of information on healthy eating can be overwhelming, if you focus on a few key points, you will be able to implement a healthier diet in your everyday eating that works for you. Your efforts will reward you with lower body weight, increased energy and a lifestyle that fosters a longer life.