- Blood sugar spikes, which put extra strain on the pancreas and increase long-term risk of diabetes
- Alteration of the intestinal microbiota or flora, today we know that a healthy microbiota is key to our defenses and our health in general
- Some studies indicate that there could be a link between sugar consumption and the risk of Alzheimer’s.
So now you know, cut in half that sugar you put in coffee or, even better, eliminate it from everything. As for sugar, in general, the less the better. In case you have a hard time giving up the sweet taste, you can use stevia , a naturally derived, calorie-free sweetener that can help you enjoy food without the harmful effects of sugar.
5. Choose integral
Today we have a wide variety of foods made with wholemeal flour, from pasta to pizza dough or bread. In addition to containing fiber, it is more beneficial than refined flour for several reasons:
- Wholemeal flour reduces the absorption of carbohydrates and fats , thus reducing the sudden increase in blood sugar caused by foods with refined flour.
- It serves as food for the good bacteria that we have in our intestinal microbiota , promoting their growth and improving our defenses, our intestinal transit and reducing the risk of colorectal cancer.
Important! We warn you that not all foods in whose packaging the condition of ” integral ” is. Therefore, it is best that you consult your allies, the labels. They will inform you if it is completely whole or if it is a food with refined flour to which cereals have been added.
For example, until very recently “wholemeal” bread could be made with refined flour, as long as cereals were added later as bran. However now the legislation has changed and is stricter in this regard. Since last July 1, for bread to be considered whole, it has to be made 100% with flour of this type.
In general, we recommend that whenever you are before an integral food , check its label. In addition to checking that it really is, you can detect if it contains preservatives and thus avoid them.
Finally, favoring a varied diet is positive, that is why we recommend that you incorporate different flours. There is life beyond wheat! Have you tried buckwheat flour, spelled flour or vegetable flour?
6. Feed your microbiota
Our sixth nutritional advice has to do with the intestinal microbiota . Do you know that some foods also serve to nourish it and promote the growth of beneficial bacteria? You have probably heard that potatoes, sweet potatoes, or rice are best eaten cold. This is based on the fact that these foods, after cooling down after being cooked, generate a substance called type III starch, key to the muconutritive microbiota , which produces a substance that protects our colon. We can reheat these foods before eating, but in a gentle way.
There are two other great friends of the microbiota:
- Kombucha – Fermented tea drink high in probiotics and available in many flavors
- Kefir : a product similar to yogurt.
It is very important to take care of our microbiota, since there is more and more evidence of the relationship it has with defenses , response to medications, allergies and even with mood.
7. Eat nuts
It is very important to consume them, although in their right measure. Dried fruits provide antioxidants , minerals, vitamins and are crucial for a healthy diet. Walnuts are especially important for cardiovascular health, but we must limit ourselves to the daily amounts necessary so as not to exceed our caloric intake, a handful a day is enough!
8. Abuse the fruit!
In this case, there is no restriction. The fruit is very beneficial because it provides vitamins, minerals, fiber, antioxidants and many other benefits for the body. Each one has different properties, for example, red fruits have a great antioxidant power and a high content of flavonoids. They are so beneficial that they should be eaten daily.
A trick to eating more fruit is getting used to choosing it over any processed food when you feel like snacking. We advise you to preferably consume seasonal fruit .
9. Avoid processed foods and additives
This is one of the most important nutritional tips . The ultra-processing of some foods makes them an unhealthy option, full of preservatives, dyes and all kinds of additives. Therefore, avoid them at all costs.
Today there are applications like Yuka , which are used to scan the code of a food and see if it is heavily processed, as well as to indicate the content of additives that can be potentially harmful.
10. Eat vegetables every week
They are very very healthy and can be consumed in a thousand ways. Do you want some ideas? Try them in salads, in the form of hummus, or as the traditional spoon dish. The legumes contain vitamins of group B (thiamine, niacin, B6 and folic acid), and minerals such as calcium, magnesium, potassium, zinc, phosphorus and iron. In addition, they are a food that contains both carbohydrates and proteins. Yes, protein! which, in addition, are of plant origin and almost fat-free .
To complete these 10 nutritional tips, it is also important that you hydrate and do physical activity. Therefore, drink an average of 2 liters of water a day to cleanse your body and exercise regularly. You will see the benefits!
We hope you liked these tips that we give you from Veritas and, above all, that you put them into practice. Investing some time and effort in healthy eating means investing in health, both now and in the future. Taking care of your body will help you find yourself better, stronger and healthier.