The pursuit of a better quality of life motivates many people to rethink their eating habits and make informed decisions about what they consume. Experts insist that it’s not just about adding new products to the diet It is important to identify and reduce these Eat which, due to their composition, can have a negative impact on health.
From sugary drinks to highly processed products, various studies and expert recommendations warn against this Risks of certain consumption and its connections with chronic diseases.
An important aspect that experts have pointed out preventionis to identify the foods that should be limited or avoided to maintain health and reduce the risk of chronic diseases.
Experts warn that certain products have been shown to have an impact on metabolism and the occurrence of disorders such as: Obesity, diabetes and cardiovascular disease. The reasons for these recommendations and their potential health implications are presented below.
The choice of food has a direct impact on the risk of illness and general well-being. The cardiologist Francisco López-Jiménez from Mayo Clinicquoted by the media, claims that A healthy diet should prioritize fruits, vegetables, whole grains, legumes, nuts, and healthy vegetable oils, and keep animal products to a minimum, with the exception of dairy and fish. Against this background, experts emphasize that certain food groups are particularly harmful:
Soft drinks and sugary drinks are at the top List of not recommended products. According to the Centers for Disease Control and Prevention (CDC)spread through preventionRegular consumption of these drinks is linked to a higher incidence of obesity, type 2 diabetes, heart disease, tooth decay and gout. Frequent consumption of these products can increase glycemic load and promote long-term health complications.
When it comes to grains and flour, family physician Mark Cucuzzella, a professor at West Virginia University, warns that foods made from processed flour, such as many breakfast cereals, white bread and other industrial products, have a high glycemic index.
This causes abrupt fluctuations in blood sugar levels, which over time can lead to metabolic disorders, weight gain and insulin resistance. According to Cucuzzella, “refined flour—even when presented as whole-grain flour—can significantly increase blood sugar levels.”
Alcohol deserves attention because of its effects on metabolism and overall health. Jim White, nutritionist and owner of Jim White Fitness and Nutrition Studiosexplained prevention The The body prioritizes breaking down alcohol over breaking down fat, which reduces oxidation and makes weight loss more difficult.
Additionally, research cited by the same media suggests that just one drink a day can shorten life expectancy by about two and a half months. From an oncological point of view American Association for Cancer Research (AACR) suggests that alcohol should Wear warning signs about cancer risks. For those receiving cancer treatment, oncologist Rahul Bhandari from the Radiation Oncology in Tampa BayHe recommends avoiding alcohol completely, as it weakens the body and makes recovery more difficult.
When it comes to artificial sweeteners, White warns of possible effects on metabolism and body weight balance. Although they are lacking in calories, they can influence gut health, insulin response and glucose regulation by altering the gut microbiome and affecting nutrient absorption. Accordingly Prevention, There are still questions about this long-term safety and a possible link to certain cancers, although further human research is needed.
Fruit juices can have negative health effects, even if they are 100% natural if it replaces the whole fruit. Elizabeth Klodas, founder of the Clinic for Preventive Cardiology EdinaMinnesota, highlighted in prevention that juices lack fiber and their metabolic effects are similar to those of sugary soft drinks. Klodas recommends prioritizing the whole piece of fruit or vegetable and, if you prefer a smoothie, opt for one that preserves the original fiber and nutrients.
Processed white bread represents another low-nutrient source due to the significant loss of fiber and nutrients during wheat blanching, López-Jiménez suggested “Processed white bread has minimal nutritional value”.
For her part, Stefani Sassos, head of the nutrition laboratory at Good housekeeping institutePrevention explained that it’s best to choose whole wheat or sprouted grain breads as they help keep blood sugar levels stable and provide an excellent nutritional profile.
The connection between nutrition and health is direct and lasting. Choosing wisely which products to consume and which to avoid can make all the difference in preventing chronic disease. and in the quality of life. The experts’ recommendations reflect the importance of a balanced and conscious diet and are based on current information and scientific findings.
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