When it comes to diets, people often turn to those that have a strict set of rules about what you can eat, how much, and when. A whole food diet is not like that. This is because it is not a traditional diet. Rather, it’s a whole food approach that can be used to guide your food choices over the long term.
What is a whole foods diet?
A complete diet is not an official or commercial diet. Rather, it is a whole food approach to eating that is designed to be a sustainable plan for the long term. It’s self-explanatory: fill your plate with whole foods and avoid processed foods whenever possible. Whole foods are as close to their natural, unprocessed form as possible. They include foods like whole grains, fruits and vegetables, lean meats like chicken and fish, milk, yogurt, legumes, nuts, and seeds.
Whole or processed foods
Before trying a whole food diet, it’s important to know that most of the foods you eat are processed to some degree. Foods that are cooked, canned, frozen, packaged, or nutritionally modified are considered “processed.” Nutritionally modified foods include those that are fortified or preserved. That being said, every time a food item is prepared or cooked, it is processed to some degree. Take the toasted pistachios you eat for a snack, the bagged lettuce you buy for your midday salad, or the brown rice you’re about to eat—they’ve all been processed, if only a little.
As part of a well-rounded diet, it’s okay to occasionally eat minimally processed foods like yogurt and cheese. Canned or frozen fruits and vegetables can also be healthy options when eaten without added sugar or excess sodium. Just try to avoid highly processed foods like fast food, frozen pizzas, and microwaved meals. You can easily identify these foods because they are pre-packaged and have a long list of ingredients that you have never heard of and are often difficult to pronounce. These foods can contain a lot of added sugar and sodium. Excessive salt consumption can lead to high blood pressure, a risk factor for heart disease and stroke, and excessive sugar consumption carries a higher risk of health problems, such as excess weight and type 2 diabetes.
What are the potential health benefits of a whole foods diet?
Whole foods retain their nutrients, phytochemicals, and fiber, which are often lost in processed foods. Research suggests there are many reasons to consider eating more of these nutrient-dense fresh foods and fewer processed foods:
Prevention of chronic diseases
Although some animal products are allowed on this diet plan, a whole foods diet will most likely result in increased intake of healthy plant-based foods, as it emphasizes fruits, vegetables, nuts, seeds, and legumes. In one study, people who ate a plant-based diet were 19% less likely to die from cardiovascular disease and 11% less likely to die from any cause, compared to people whose diet was lower in food of vegetable origin.
In addition, a study showed that diets rich in whole foods, including whole grains, vegetables, fruits, fermented dairy products, fish, olive oil, nuts, chocolate, coffee, and tea, are associated with a lower risk of cancer, type diabetes 2 , heart disease and cerebrovascular accidents. On the other hand, the consumption of red and processed meats and sugary drinks is associated with a greater risk of these pathologies.
Chronic Disease Management
A diet that emphasizes whole, plant-based foods is generally rich in nutrients, including vitamins, minerals, and antioxidants. This type of diet can also help to naturally limit fat and calorie intake. For these reasons, it’s a great way to manage or treat conditions like type 2 diabetes, heart disease, chronic kidney disease, and autoimmune diseases.right up arrow
Many processed foods are loaded with sugar and salt to enhance flavor. Eliminating them can save calories, which can lead to weight loss and could prolong life and prevent disease. A randomized controlled trial showed that people on a processed diet consumed 500 more calories per day, compared to people on an unprocessed diet. This study was small (only 20 adults) and conducted over a short period of time (14 days), but larger studies show that diets high in ultra-processed foods increase the risk of heart disease and stroke.
In another study, six months of following a whole plant-based diet resulted in a weight loss of about 5 pounds, compared to a control group that lost less than a pound during that period. Participants in both groups were overweight or obese and had at least one chronic condition, such as type 2 diabetes or high blood pressure. Overall, the full diet group maintained this weight loss for 12 months.
Improved gastrointestinal health
By supplementing your diet with foods that are naturally high in fiber (whole grains, legumes, fruits, and vegetables), you’re more likely to meet your recommended daily fiber intake. (Women should get at least 25 grams of fiber per day, while men should get at least 38 grams per day.)
A stronger immune system
A healthy and balanced diet promotes a healthy immune system. By going for variety, you ensure that you are consuming a wide range of nutrients, such as vitamin C, zinc and selenium, which are known to strengthen your body’s defenses. Additionally, a diet low in fruits and vegetables but full of ultra-processed foods (which are discouraged or severely limited on this diet plan) can negatively affect gut health and increase inflammation, two factors that can have negative effects on your system. immune.
What are the risks of a whole foods diet?
In general, the entire diet has few downsides, as long as you maintain a sense of proportion. It is important to realize that it is not necessarily all or nothing. By avoiding this mindset, you are not setting yourself up for failure. “Be careful if you have a history of eating disorders. Following a whole foods diet too strictly can lead to a “clean food” obsession and, for some people, immediate embarrassment if they eat anything processed.
If you’ve ever become obsessed with your food choices, see a dietitian who can help you tailor your diet safely. You can also turn to the National Eating Disorders Association for resources and support.
The following foods can be part of your meal plan as part of a complete diet:
Non-starchy vegetables (asparagus, green beans, bell peppers)
Starchy vegetables (corn, carrots, potatoes)
Seafood, including fish
Nuts and seeds
Legumes (beans and lentils)
Oil (olive oil, avocado oil)
Avoid or limit the following foods as much as possible:
chips and cookies
Commercial bakery products.
Most Microwaved Foods
Sodas and other sugary drinks
A whole foods diet can benefit your health because it focuses on the types of foods (such as fruits, vegetables, legumes, whole grains, nuts, and seeds) that are rich in vitamins, minerals, antioxidants, and fiber. The principle of this diet can serve as a guide to choosing the most nutritious foods, but it will not provide you with a set of rules to follow, and it is intended as a long-term lifestyle option rather than a fad diet of the world. . short term.
How much oily fish should you eat to improve your kidney health?
Are you aware of the potential dangers to your kidneys if you don’t get enough oily fish in your diet? Most people are unaware of how vital maintaining a balance of healthy fats from different sources is to overall good health. Eating fatty fish too often may protect you from chronic kidney disease, according to an Australian study. In this article, we’ll explore everything about eating fatty fish and its effects on kidney health, including the benefits that can be gained from eating them, the types of fish that are better for you than others, as well as how much to consume per day!
This Australian study highlights the importance of eating fatty fish to maintain better kidney health.
A recent Australian study published in the British Medical Journal (BMJ) found that increasing consumption of omega-3 polyunsaturated fatty acids, found in oily fish and other shellfish, can reduce the risk of chronic kidney disease (CKD) and slow the onset of kidney damage. function. Through a pooled analysis of 19 different cohorts, the researchers were able to reach this conclusion by looking at data from participants around the world.
The research team collected data from 19 different cohorts with a total of more than 400,000 participants to assess how omega-3 polyunsaturated fatty acids (PUFAs) influence the development of chronic kidney disease. Their findings suggest that PUFA consumption is linked to a lower risk of kidney disease.
Lead author of this study, Dr. kwok leung ong, notes that “despite evidence of a protective effect of omega-3 polyunsaturated fatty acids against cardiovascular disease, little research has been done on their role on outcomes kidneys”. He believes this is an important step forward in understanding the role of our diet in the development and prevention of chronic kidney disease.
On average, if you eat two servings of oily fish a week, you are less likely to suffer from chronic kidney disease.
A study conducted jointly by the George Institute for Global Health and the University of New South Wales found that regularly eating at least two servings of fatty fish such as mackerel, sardines or tuna per week can greatly reduce the risk of develop kidney disease.
In this particular cohort study, participants were asked to complete meal frequency questionnaires, in which they were asked to report the types and amounts of food they regularly consumed. The data was then used to estimate an individual’s daily PUFA intake, allowing correlations between PUFA intake and CKD incidence rates to be inferred.
The results showed that people who ate two or more servings a week had a 15% lower risk than those who ate virtually nothing in seven days. In addition, higher levels of omega-3 polyunsaturated fatty acids from fish were also associated with a 20% lower risk of developing chronic kidney disease compared with low intakes from plant sources.
These findings could have huge implications for public health. Since this is the first time we’ve seen evidence showing the potential protective effects of PUFAs in preventing chronic diseases such as kidney disease, which can be difficult to treat once they get past the initial stages.
At this time, it is not clear exactly why these saturated fatty acids may provide such protection, but scientists are eager to continue exploring this topic in the hope that it may open up even more possibilities in terms of dietary interventions to promote a healthy diet. better long-term health. results.
Here are fatty fish with a high concentration of PUFA.
The salmon :
This fatty fish contains a high concentration of polyunsaturated fatty acids (PUFAs) and is an excellent source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It is also rich in vitamins B12 and D, as well as potassium, selenium, and other beneficial minerals. Salmon has been linked to many health benefits, such as:
- Reduced inflammation.
- Improved heart health.
- Helps in weight loss efforts.
- Improves mood and brain function.
- The promotion of eye health, etc.
Mackerel is another oily fish that contains a high concentration of PUFAs with a notable omega-3 content. It is also an excellent source of protein and contains many vitamins and minerals such as vitamin D and magnesium. Research suggests that eating mackerel may contribute to:
- Reduce markers of inflammation in the body.
- Decrease the risk of stroke by reducing the level of bad cholesterol in the blood.
- Promotes healthy skin with its omega-3 content.
- Protects against cardiovascular diseases thanks to its anti-inflammatory properties.
A high consumption of mackerel can also have anti-cancer effects thanks to its antioxidant content.
The tuna :
Tuna is a fatty fish that is very rich in omega-3 fatty acids. Contains EPA and DHA which have been linked to numerous health benefits, including:
- Reducing inflammation levels in the body.
- Maintain a healthy heart rate and blood pressure.
- Improved brain functions.
- Protection against age-related dementia and memory impairment.
- The fight against cancer cells.
- Reduction of joint pain.
- Immunity strengthening
- Helps with weight loss management.
- Prevention of depression and anxiety disorders.
- Keep skin and hair healthy.
- Providing essential nutrients for eye health and vision care.
In addition to its PUFA content, tuna provides important vitamins and minerals, such as zinc, which are essential for the proper functioning of cells.
Sardines are small, fatty fish that contain high amounts of polyunsaturated fatty acids (PUFAs), primarily EPA and DHA, which can help reduce inflammation in your body while supporting overall health. They are also an excellent source of omega 3 fatty acids, which have been linked to numerous health benefits, including:
- It improves heart function by lowering bad cholesterol levels and increasing good cholesterol levels.
- Reducing the risk of certain types of cancer thanks to its anti-inflammatory properties.
- Increased mental clarity and focus through its ability to improve brain function and productivity.
- Improving joint mobility thanks to its anti-inflammatory action on joints and muscles.
- Improves skin hydration by providing essential moisture needed to maintain the skin barrier.
- Protection against age-related dementia through its cognitive enhancement capabilities.
- Weight loss thanks to its satiating effects.
- Prevention against eye conditions such as macular degeneration thanks to its protective qualities on retinal cells.
- Improving the functioning of the immune system thanks to its antimicrobial activity.
- Optimization of reproductive efficiency through the regulation of hormonal balance.
- Improved bone mineral density as a result of better calcium absorption.
- Support for detoxification through its effective removal of heavy metals from the body.
10 foods that you should prohibit your cat for its well-being
When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!
Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!
Grapes and raisins:
While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.
Raw Fish :
Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!
Onions and Garlic:
Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!
Dairy products :
Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.
Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.
Raw eggs and meat:
Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.
Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.
Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.
Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.
10 valuable tips from a naturopath for the good of your thyroid
The thyroid gland is one of the most important, but also the most misunderstood, organs in our body. It helps regulate hormone production and metabolism, making it vital for optimal health! Unfortunately, with the increase in environmental toxins and stressors that we all face on a daily basis, many people suffer from hypothyroidism or hypothyroidism.
If you are looking to support your thyroid health naturally, either as prevention or as part of a healing process, then this article is for you! We are going to cover 10 practical naturopathic tips to incorporate into your mealtime diet that can help your thyroid function better and contribute to better overall health. He went !
Prioritize clean proteins.
Incorporate clean proteins, such as wild-caught fish and pasture-raised eggs, into your diet. Try to eat these foods at least several times a week. These types of proteins are packed with nutrients that help regulate thyroid hormones, while also providing essential fatty acids that support overall health.
Stock up on green leafy vegetables.
Be sure to include plenty of leafy greens like kale, spinach, Swiss chard, and broccoli in your meals. These vegetables are high in iodine, which helps the thyroid to produce hormones more efficiently. They are also loaded with vitamins and minerals that contribute to better overall health.
Do not miss the products rich in probiotics.
Increase your intake of probiotic-rich foods, such as yogurt, kefir, sauerkraut, kimchi, or miso, all of which contain beneficial bacteria that promote healthy digestion and efficient absorption of nutrients from food. Probiotics have been found to have positive effects on the functioning of the thyroid gland, as well as the rest of the body’s endocrine system.
Eliminate processed foods from your table.
Cut down on processed foods that contain refined sugars as much as possible and replace them with healthier options, including fresh fruits and vegetables, legumes, and nuts/seeds. Refined sugars can cause insulin levels to rise, which can affect how your thyroid gland works and lead to hormonal imbalance over time.
Boost your body’s natural response with omega-3s.
Incorporate omega-3-rich foods into your diet, such as wild salmon, mackerel, sardines, and anchovies, all of which are excellent sources of healthy fats that help support the body’s natural inflammatory response and reduce inflammation throughout the body (including in the thyroid). ).
Leave room for crucifers.
Eat plenty of cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage – these vegetables aid in good detoxification to remove excess hormones from our bodies more efficiently without overtaxing the liver or kidneys; This is especially important for people with an underactive thyroid who may have a buildup of hormones in their system due to poor removal process from other organs/glands affected by this disorder!
Choose organic ingredients whenever possible.
It is essential to consume organic products (whether plant or animal based) to maintain optimal health. Since toxins found in non-organic crops can interfere with our body’s natural hormonal balance when ingested long term due to their buildup in our system. They can also decrease the absorption of nutrients from food sources!
Consider iodine supplementation.
Consider supplementing your diet with iodine if recommended by your naturopath. Iodine contributes to the healthy production and metabolism of the hormones thyroxine (T4) and triiodothyronine (T3), both necessary for normal function and communication between cells! It is important not to self-medicate; Always talk to a professional first for best results and for your safety!
Consider adaptogenic herbs.
Be sure to incorporate adaptogenic herbs regularly throughout the day. These herbs help nourish and restore balance between our endocrine system and adrenal glands, while supporting overall well-being during times of stress or fatigue. For example, Rhodiola Rosea root extract or Ashwagandha root powder, but make sure they are only quality products!
Finally, don’t forget the selenium.
It plays an important role in regulating thyroid hormone production, so be sure to include Brazil nuts or shellfish on a regular basis if you want maximum benefits. Selenium also helps protect against oxidative damage caused by free radicals, which has been linked to certain autoimmune disorders that also affect thyroid function. So treat yourself and take advantage of its many advantages!
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