Some dietary habits do not make you healthier

Research shows that eating habits are always changing, including which foods are good for health and which are not. To this end, the US Reader’s Digest website recently interviewed several nutrition experts and asked them to comment on some eating habits that do not actually make you healthier.

1. Low sodium diet . If you have high blood pressure, you may reduce or stop sodium intake, but the results of a 16-year follow-up survey conducted by Boston University in the United States published by the “Daily Science” online journal on 2,600 patients found that It cannot lower blood pressure, so salt may not be a natural enemy of hypertension at all. A certain amount of salt intake may be an organic component of a healthy diet plan. The study also found that those with the lowest sodium intake and those with the highest sodium intake had a higher risk of heart disease than those with moderate intakes, but this does not mean that large amounts of processed foods rich in sodium should be consumed. In general, reducing processed foods rich in added salt and increasing whole grains may be more effective in promoting heart health than focusing solely on reducing sodium intake.

2. Avoid milk . Although humans are a species that still drinks milk after entering adulthood, this is different from other animals, but the research results published on the “Human Biology” website have shown that from a genetic perspective, humans have adapted to milk. Milk products actually play a role in human health. Milk is rich in healthy nutrients, such as whey protein, conjugated linoleic acid and calcium. Previous studies have believed that low-fat milk helps lower blood pressure, but new research has found that whole milk also has This effect. A recent study found that people who drink full-fat milk are lighter in weight. This may be because full-fat milk makes people feel fuller longer. In addition, whole milk can also reduce the risk of diabetes and heart disease.

3. Refuse to eat fat . Like milk, the reputation of fat is not necessarily as bad as people think. The scientific community is still discerning the efficacy of saturated fats, while other types of fats are beneficial to health if eaten in moderation. Vegetable fats, such as the monounsaturated fatty acids contained in almonds and avocados, and the omega-3 fatty acids found in marine fish have multiple health benefits. These fats can reduce inflammation, improve blood lipid levels, and even promote weight loss. In addition, many processed foods labeled “low fat” have replaced fat with sugar or additives, which is actually more unhealthy.

4. Fear of cholesterol in food . If you have the idea that eating only protein is good for your health, you should think again. We used to think that cholesterol in eggs had an effect on cholesterol in the blood, so we should avoid eating foods rich in cholesterol such as eggs. Experts point out that cholesterol in the diet has little effect on cholesterol in the blood. There are good cholesterol and bad cholesterol in food, the former contributes to heart health. The nutrition guidelines issued by the US Department of Agriculture lifted cholesterol restrictions in the diet, noting that there is no need to worry about excessive intake. In addition, egg yolk is a good source of vitamin E and carotenoids.

5. Rarely eat shellfish seafood. Shellfish seafood has a bad reputation because of the cholesterol it contains, and it leaves the impression of a “bottom muddy animal”. However, unless you are allergic, shellfish including mussels, clams, prawns, lobsters, and crabs can be part of a healthy diet. This type of food is rich in protein, omega-3 fatty acids and antioxidant-selenium. Researchers have found that such foods can promote brain health and even prevent Alzheimer’s disease.

6. Processed “healthy” food . For many people, diet foods like light salad dressings are a healthier choice, but they are not. Such “healthy” foods are usually very popular, but most of them remove fat and replace them with sugar. And adding a lot of sugar to the diet will increase the probability of dying of heart disease by 2 times. In addition, “healthy” foods such as energy bars often contain additives. Even pre-packaged vegetables or vegetarian food will fool you. Generally speaking, this unsafe practice comes from the misconception that vegetarianism is health. This type of processed vegetarian food has higher calories, so you should read the food label carefully and determine whether the food meets the requirements of a balanced diet.

7. Gluten-free food. The gluten contained in wheat, barley, and rye has recently gained a bad reputation. Some people think that gluten-free cereals are healthier, but the fact is contrary to this. Unless you are allergic to gluten or show intolerance, there is no need to avoid it. A Spanish study confirmed that consumption of gluten-free cereals can reduce beneficial bacteria in the intestinal tract, thereby affecting immune function. Another study from the University of Illinois showed that consumption of gluten-free cereals can increase the amount of arsenic in the body, which may be caused by people eating more gluten-free cereals. In addition, some groups use gluten-free diets as a way to lose weight. However, if you do n’t pay attention, gluten-free foods may actually gain weight. If you want to choose gluten-free foods, then you should choose whole grains to prevent insufficient intake of dietary fiber.

8. Eat whole grains or whole grains. When it comes to whole grain foods, one mistake people make in grocery stores is not reading the label instructions for bread or food made with whole grains or whole grains. If a food is only marked with whole grains or whole grains, then the food may be partially whole grains, but not necessarily 100%. Only 100% of the whole valley can reduce the risk of stroke, heart disease and diabetes. Although multigrain claims to be healthy, it actually only represents a mixture of different cereals, so the content on the label does not really mean that the food is a healthy food. Attention should be paid to the ingredient list to confirm the proportion of true whole grains in the food.

9. Drink almonds or other milk. Although there is no essential fault in replacing milk with milk substitutes, these alternative milks may not provide the nutrition you want. Almond milk is not a good source of protein, it only contains 2 g of protein per serving, while milk is 8 g. Although you think walnuts contain a high amount of protein, the main ingredient used to make milk is water, so if you use other milk instead of milk, you should correct it. A French study confirmed that this can cause malnutrition. Currently, the dairy industry has launched a campaign aimed at preventing almond milk and other plant milk from being called “milk” so that consumers will not fall into misunderstandings about milk.

10. Guzzle sports drinks. Be cautious about other beverages, including sports drinks, even after drinking. Because sports drinks contain carbohydrates and sugar, they are intended to supplement some of the carbohydrates lost during the period. In most cases, it is enough to drink boiled water to keep the body in a hydrated state without supplementing sports drinks. A report published in the British Medical Journal pointed out that there is still lack of evidence on the usefulness of sports drinks. Unless you are an endurance athlete, need to participate in high-intensity sports or continuous exercise, otherwise, do not need electrolytes such as sodium and potassium contained in the drink. Drinking sports drinks inadvertently ingests too many calories, sugar and even artificial sweetener chemicals.

11. Consumption of agave or other “natural” sweeteners . Sugar intake affects health, which may lead you to switch to “natural” sweets like agave, but it is also harmful to health. Many people ignorantly think that sugar substitutes are healthier than sugar, because most of the substitutes are marked with “natural”, however, this is not simple. Agave, honey and propolis still contain calories, and each teaspoon of agave contains slightly more calories than sugar. The study found that the fructose value in agave, honey and other “natural” sweeteners poses a hidden danger to human health. The American Heart Association recommends that no matter what kind of sweets you choose, no more than 6 teaspoons per day for women and 9 teaspoons for men. This is the healthiest eating habit to follow.

12. Eat only raw food . Perhaps you have heard the following theory that cooking vegetable nuts will destroy their nutrition, however, this statement is not true. Cooked vegetables are more conducive to digestion, and safer and prevent food-borne diseases. Other studies believe that the reason why the human brain develops beyond the brains of other primates is that the cooked food allows the human body to better absorb the nutrients needed by the brain to generate.

13. Partial eclipse. You may have been trying to lose weight with cabbage soup or grapefruit, but any plan to stick to a particular food or food group will not bring long-term health benefits. If you reduce the variety of food you eat, you will lose the important nutrients your body needs. These weight loss diets are only a way to reduce calorie intake, which is effective in the short term, but the resulting diet deprivation will lead to excessive diet, body weight rebound, or even heavier. The best way to stay healthy is to have a balanced diet.