In front of the shelves of supermarkets, more and more consumers have learned to carefully look at the logos on each package of goods. Among them, "low-fat" seems to be a very popular word.
But are these low-fat, high-carbohydrate foods in the “health food zone†in the supermarket really healthy? The answer from a recent study is: Not necessarily.
Low-fat fat loss, "sugar" is the real murderer
50,000 women participated in an eight-year study (half of them insisted on a low-fat diet). However, the study found that people who adhered to a low-fat diet did not reduce breast, colorectal, and heart disease. risks of. Even they did not lose weight.
So who is the real murderer who makes us unhealthy and obese? Research published this month in the JAMA journal shows that carbohydrates are the cause of these problems. Too much sugar can lead to a sharp increase or decrease in blood sugar, which makes us vulnerable to irritability and hunger.
The most critical issue is that all carbohydrates (bread, cereals, or potatoes) in the food we eat will eventually break down into glucose. But not all fats are produced in equal amounts.
Remove prejudices and fall in love with "healthy fats"
The researchers analyzed the eating habits of more than 126,000 people who submitted a health questionnaire every few years for 30 years. The content of the test is: What happens if the following three kinds of heat are used instead of 5% of the heat obtained from saturated fatty acids?
A. Energy in simple carbohydrates, such as glucose or refined processed cereals
B. Energy in monounsaturated fats, such as avocado or olive oil
C. Energy in polyunsaturated fats, such as fatty fish and nuts
Conclusion Surprisingly: No health benefits were observed in Option A. But the B and C options seem to be related to some health phenomena. Option B reduced deaths by 27%, and the risk of heart disease, cancer, and neurodegenerative diseases also decreased significantly. The C option will reduce all types of mortality by 13% and reduce the death rate of neurodegenerative diseases.
From the study, we can see that not all fats are bad for health. Frank B. Hu, a professor of nutrition at Harvard University, said: "Not all fats are the same. Some fats are more beneficial to the body than other fats. We should take more fat from avocados and fish than animals. fat."
Prof. Frank's statement is consistent with many studies that support the concept of "healthy fats." For example, nuts, fish, and avocado should be eaten as much as possible, because of the health benefits of fats. What we need to reduce is the intake of refined carbohydrates and sugar snacks.
No health food but healthy eating
Just like there is no junk food, there are no healthy foods in this world. There are only healthy eating methods.
·Using vegetables as a dietary basis
• Snacking nuts: Because they are rich in protein, nuts stabilize blood sugar. Nuts are also rich in fiber. Fiber is a nutrient that helps digestion and maintains satiety.
· Reducing high sugars and refined carbohydrates: High and refined carbohydrates and low whole grain diets can cause health problems, whereas high whole grains and low refined carbohydrate diets have positive health effects.
Eat avocado: Although it has high fat and calories, avocado is low in sugar and rich in fiber. So you can add a small amount of avocado to your diet.
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