Which diet is best for your health? Studies answer.
Everyone knows it today: what we eat influences our daily lives. Eating well helps us feel better, have more energy and become more productive. But what does it really mean?eat well"What foods should we prioritize or avoid?" To answer these questions, researchers are working tirelessly to give us the best dietary advice.
Which foods have protective effects?
Recently, researchers have identified natural foods that have benefits for our health. An example is the flax seed it would help, it seems, to balance cholesterol levels and lower blood pressure. A new study published in the American Journal of Physiology: Endocrinology and Metabolism showed that fiber produced changes in the gut microbiota that led to a healthier bacterial population. In addition to that, it would help increase tolerance to glucose (sugar).
According to another research published last month, onions and garlic are also important allies for our health. It is already known that garlic has antibacterial properties, so it is widely used to fight the flu or treat insect bites. In an article published last month in the journal Asia-Pacific Journal of Clinical Oncologyresearchers at the first hospital of China Medical University have discovered that both foods have an anti-cancer effect. They found that study participants who consumed the highest amounts of garlic and onions had a 79% lower risk of colorectal cancer compared to people who consumed small amounts of colorectal cancer.
Finally, Blueberry, often hailed as a super food because full of antioxidants, would have unsuspected properties. Researchers at King's College London in the UK have discovered that anthocyanins (pigments with antioxidant properties) in these berries may help reduce the risk of cardiovascular problems. Study participants who ate 200 grams a day for a month found a significant drop in blood pressure, which investigators say usually does not occur in the absence of specialty drugs.
Ultra-processed foods to banish from our plates
A French study conducted by specialists from the Sorbonne University in Paris and the Avicenne Hospital, published in February in JAMA Internal Medicine warns, once again, about consumption ultra-processed foods. We are talking about cooked dishes and processed meats, which could be extremely harmful to our health. They have a high content of fat, sugar and sodium (salt) while being poor in natural fibers.
But these are essential for our health. In addition to all this, the researchers add, ultra-processed foods often contain artificial additives, which could increase our exposure to various diseases. Several experts had previously warned of such foods, but the effect on mortality risk was unclear. In this new study, the authors concluded that an increase of as little as 10% in the amount of ultra-processed foods in our meals leads to a 14% higher mortality risk. So we avoid this type of food as much as possible!
Does breakfast really make you lose weight?
The popular belief is that having a meal in the morning makes you lose weight: it helps to stimulate the metabolism so that calories burn faster. In addition, some studies have found a correlation between obesity and tendency to skip breakfast. However, a new study, published in the BMJ last month, contradicts this.
The researchers compared the change in weight of participants who usually ate breakfast and others who, in most cases, preferred skipping it. The researchers found that people who skipped breakfast often had a lower body weight than those who took it. What to do then? We should continue to have breakfast, but light enough, and composed mainly of fiber (seasonal fruits for example) and whole grains (unprocessed course, oatmeal or barley are preferred) . Because what makes you fat, it would be the breakfasts too caloric and composed of processed foods.