Of course, I am gradually switching to a healthy diet, not buying any poison in the store at the level of all sorts of tasty things or beer, etc. Any advice on what food is worth buying and what is better to avoid? I just want to feel, so to speak, in good shape because I am tired of being a sluggish zombie.
I don’t really trust AI so I wanted to ask you. You can also recommend something else if you want.
Ideally avoid sugar as much as possible. This also includes simple carbohydrates like you would find in bread and other grain. Sugar acts like any drug, once your dependant on it you only feel normal when you have sugar in your system.
Fats are a really good sauce of long lasting energy which lasts throughout the day, pretty much all natural fats are healthy including saturated fats like butter, contrary to popular belief. Processed fats like what’s found in vegetable oils on the other hand are bad.
That is a ton of misinformation
Starting off with stating that bread and other grain are only simple carbohydrates when whole grains are an easy source of complex carbs. And while sugar can be addictive it’s literally a nutrient that our body needs and if we fail to eat it, our body will just break down protein to produce it
Then while fats may by a good source of energy (because they offer 9 calories per gram) they are also an easy way to over consume calories because they are so dense.
Saturated fats are still problematic and try and look for some articles published outside of the U.S.
Then you start talking about vegetable oils being bad when olive oil has been the gold standard for healthy oil. There has been a ton of misinformation going around about seed oils trying to make them into the devil but again look for some RFK free Studies
“Recent research studied the diet and health of over 200,000 people in the US for around 30 years. The researchers found that people who consumed more plant oils (including seed oils) were less likely to die from cardiovascular disease or cancer over the course of the study. On the other hand, those with a higher intake of butter were more likely to die during the same period.”
This is just my opinion but I wouldn’t consider wholegrain a source of complex carbs. It still spikes your blood sugar levels a lot. Actuall complex carbs lie in vegetables mainly especially leaf vegetables.
I’m not going to lie it was difficult to find a non u.s. but here is a comprehensive European review compiling many studies finding that there is no reasonably correlation between saturated fats and cardiovascular disease or heart attack.
This is true when you eat straight butter but when you have it with meat or dairy or other natural sources of fat it’s generally lower volume
Also olive oil is not a vegetable oil you can search it up. I agree olive oil is healthy, that’s because it’s not a vegetable oil.
Did you read the article you linked? It doesn’t talk about saturated fats being good but instead talks about the protective effects of olive oil, nuts, and omega 3s. The best part about it is they talk about how the linoleic acid is one of the protective elements and linoleic acid is the “scary” thing about seed oils as they are our primary source of linoleic acid… as a whole though it wasn’t a study or even a meta review it was just an editorial as in no data was actually analyzed
By definition olive oil is a vegetable oil unless you want to go by taxonomic terms where it would be a fruit oil (since vegetables are not a term in official taxonomy which is why tomatoes are also fruits)
Whole grains are also by definition complex carbs
A pound of bacon (16 strips) is over 2400 calories and can be consumed fairly easily by the average person in a single sitting especially if you contrast that to eating lower fat food like chicken breast which you would need to eat 4.5 pounds of or rice that you would need to eat over 3 cups of (uncooked) to get the same amount of calories. I am not saying fats are evil but the argument that they fill you up faster is just wrong
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Actually it’s really solid advice and lines up with my reading.
It really doesn’t matter, complex or simple all carbohydrates get turned into blood glucose, the only difference is a 15m onset delay. Blood glucose is blood glucose, if you want to fight cravings and low energy, you want to keep it low and even.
We absolutely do not need to eat sugar, the body will produce the tiny amount of glucose required via gluconeogenesis, when someone is fat adapted the vast majority of the body will run on fat, reducing the need for any glucose at all (only red blood cells, and 3-5% of the brain will still require glucose)
Fat is very satiating, it is VERY difficult to overeat fat in the absence of sugar. As a example think about eating a stick of butter by itself, that would be a difficult task if your not very hungry indeed.
https://www.dietdoctor.com/low-carb/saturated-fat#evidence-to-date
Saturated fat has been pilloried unfairly by the lipid heart hypothesis which is based on fabricated data. It’s vilification does not stand up to modern scrutiny. Basically fat is good for you.
Industrial oils are examples of extremely processed foods which have many downsides, causing whole body inflammation, interfering with cholesterol rafts, artificially lowering lipoproteins (this is a bad thing). It’s true real authentic olive oil can be produced without heavy processing and avoids these issues, but it’s nearly impossible to source genuine olive oil, it is almost always adulterated with cheaper industrial oils (vegetable oils).
There is no nutritional requirement in human health for industrial oils, they provide nothing essential, it is more prudent to eat real animal fats instead of fats from a chemical factory.
Then read more.
Your information is on par with the fitness influencers who are at the peak of the dunning Kruger curve after reading a few research articles from a predatory journal.
I’ve actually read quite a lot so far.
Reading about nutrition and metabolic health is my hobby.
That said I’m always happy to read more, if you have any primary non-epidemiology publications you can recommend I’d be happy to read them.