Dietary habits are deeply tied to a person’s growth experiences and cultural background, making it often very difficult to change.
However, almost all scientific research points out that whether it’s malignant diseases like cancer or controllable “minor ailments” like obesity and high cholesterol, they all ultimately trace back to your unhealthy diet over the years.
Regarding the new dietary habits of young people today, a research team from Wuhan University of Science and Technology conducted an empirical study involving over 35,000 adults aged 20 and above. The results show that individuals who consume takeout meals twice a week or more have a 49% higher overall mortality rate and a 67% higher cancer death rate.
We won’t delve into the specific details of the research here. You may be able to point out areas of contention with the study from various perspectives, but at the very least, it reaffirms the ancient wisdom that “sickness comes from the mouth.”
In fact, when it comes to unhealthy eating, many people have a major misconception that only high-fat, high-calorie junk food like fried chicken and hamburgers are unhealthy.
A habit that is often overlooked but more harmful than fats is the Chinese concept of “staple foods.” If there’s no “rice” when eating, then haven’t you just had a lonely meal thrice a day? Mantou, rice, porridge, noodles… you have to include them somehow!
And this is precisely the flaw of traditional Chinese diets – too many low-quality carbohydrates, leading to a globally leading glycemic index.
Furthermore, we continue to face the age-old stubborn issues of high oil, high salt, and high sugar in our diets.
So, what exactly constitutes a truly healthy dietary habit? If it’s all about eating, then why are some elderly individuals in good health at sixty or seventy, while today’s young people are plagued with illnesses?
Protein – The magic that can make you lean and youthful
In our daily diet, there are three substances that provide us with energy or calories, namely carbohydrates, fats, and proteins.
Among them, protein is a special substance worth noting. Not only does it provide us with energy, but it also acts on the body’s tissues, influencing our muscle tissues, blood, bones, immune system, etc.
Nevertheless, in modern diets, due to the wide popularity of processed foods and the prevalence of fast-food culture, many people are not aware that they may be experiencing a protein deficiency.
This nutritional imbalance can lead to a series of problems, including binge eating.
When the body lacks protein, it sends hunger signals, prompting us to consume more food, especially high-energy foods, to meet the body’s protein requirements. This vicious cycle ultimately leads to weight gain and obesity issues.
To correct this nutritional imbalance, the high-protein diet has emerged.
The high-protein diet emphasizes the intake of sufficient protein to meet the body’s needs while reducing reliance on other high-energy foods.
By choosing protein-rich foods such as meats, fish, eggs, dairy products for animal-based foods and legumes, nuts, and seeds for plant-based foods, we can ensure that the body receives an adequate amount of protein.
However, the choice of protein is crucial.
Research indicates that excessive intake of animal protein, especially red meat, accelerates the aging process and increases the risk of various age-related diseases.
Plant-based proteins are considered to have more health benefits, reducing the risk of cardiovascular diseases.
Is it “low fat high carb” or “low carb high fat”?
A long-debated topic is: “Which is healthier, carbohydrates or fats?” This controversy has given rise to two major dietary schools of thought – low-fat high-carb and low-carb high-fat.
However, in this “carbohydrates versus fats” battle, we may find a more scientific answer. Cast provides that there isn’t a one-size-fits-all perfect diet for everyone.
Firstly, for most people, the ratio of fats and carbohydrates isn’t too crucial; what matters is consuming healthy fats and carbohydrates. In other words, quality outweighs quantity in play.
Secondly, understanding one’s insulin sensitivity is crucial for creating a dietary plan.
New studies indicate that not everyone tolerates the same amount of carbohydrates. Some individuals with insulin resistance, due to a weakened response to insulin, leading to decreased blood sugar regulation, may be more suited for a “low-carb high-fat” dietary approach.
However, it doesn’t mean that all individuals should pursue a low-carb diet; moderate carbohydrate intake is essential for maintaining normal bodily functions.
So, how do we identify healthy carbohydrates?
1. Prefer Solid over Liquid
Solid foods usually contain more fiber and other nutrients compared to liquid foods, and solid foods provide a stronger feeling of fullness. For instance, eating a whole fruit is healthier than drinking fruit juice as the fiber in fruits helps slow down sugar absorption.
2. Degree of Processing
Choose foods with minimal processing. The less processed a food is, the more natural nutrients it retains.
Whole-grain foods contain more fiber, vitamins, and minerals compared to refined grain foods. Opting for whole-grain bread over white bread or brown rice over white rice is a healthier choice.
3. Fiber
Fiber is beneficial for maintaining gut health, slowing down blood sugar spikes, and increasing satiety. Choosing high-fiber foods such as legumes, vegetables, and whole grains can provide better health benefits.
4. Glycemic Index (GI)
GI measures how carbohydrates in food affect blood sugar levels. Low-GI foods (such as oats, most fruits, and non-starchy vegetables) cause smaller fluctuations in blood sugar, aiding in maintaining stable blood sugar levels and controlling hunger.
Fats can also be aides in weight loss
For a long time, fats were wrongly perceived as the primary cause of obesity and health problems. This view led us to overly pursue low-fat diets; however, these low-fat foods often conceal traps of high sugar content and highly processed ingredients.
Indeed, not all fats are harmful; certain specific types of fats play indispensable roles in maintaining bodily health and promoting weight loss.
Monounsaturated fatty acids and polyunsaturated fatty acids are two particularly beneficial types of fats. They not only provide essential nutrients but also help reduce the risk of heart diseases and may positively impact brain health and anti-inflammation.
Monounsaturated fatty acids are primarily found in olive oil, avocados, and certain nuts such as almonds and cashews. The fats in these foods can help raise good cholesterol (HDL) levels while lowering bad cholesterol (LDL) levels, thus contributing to cardiovascular health.
Polyunsaturated fatty acids, particularly omega-3 fatty acids, are vital for health. Omega-3 fatty acids are abundant in fish such as salmon, sardines, and flaxseeds. They are crucial for brain development, heart health, and reducing inflammation. Research suggests that omega-3 fatty acids can also enhance insulin sensitivity, aiding in appetite control and promoting weight loss.
Fats should not be seen as enemies; once we learn to reevaluate the role of fats in our diets, make reasonable choices, and utilize fats sensibly, we can overcome “fat phobia” and integrate fats into our healthy lifestyle.
This article is derived from life Sciences and Nutrition, with some edits.
