In the ocean of nutritional trends – ketone, paleo, low fat –Tim SpectorProfessor of Genetic Epidemiology at King’s College London, Gut Health expert, and Co-founder of Nutrition Startup in London Zoemost frustrated with those who seem to sweep the United States: High protein, low calorie diet.
“In terms of food trends, I don’t think I’ve ever seen anything like that,” Spector told. wealth.
The problem with this diet, Spector says, is that people often choose Super processed food Promoted as a gut healthy food with high protein and low calorie, lacking fiber packaging.
This makes them make the first mistake in nutrition that Spector calls it: focus on calories rather than quality.
“Most people think that if you have low fat, low calories, high protein, you can choose a good diet,” he said. According to Spector, this mentality is not only inaccurate, but it can also hurt your health.
Don’t fall into a protein trap
Our perception of the importance of protein has been distorted as more and more foods are being sold at high protein, and social media has driven protein-packaged recipes and diets.
“Food companies love adding protein because it’s cheap and follows this huge marketing wave,” Spector said. But protein is just part of your diet.
“We often can’t think about nutrition… what your plate looks like,” Spector said. fiber.
“The truth is, 90% of Americans get enough protein, and 90% of Americans lack fiber,” he said.
Some Research shows Higher fiber intake can reduce your risk of dying from cardiovascular, infectious, respiratory diseases and cancer. One study found that for every 10 grams of fiber intake per day, the risk of all coronary events decreased by 14% and the risk of cardiovascular death was 27%.
“Fiber is better than anything else,” he said.
Choose this diet instead of high protein
Because fiber is essential for gut health, Spector encourages at least eating 30 Different Plants Every week, especially fermented foods and plants, there is a rainbow of colors.
By focusing on high-quality plant-based foods, including calories and protein, you may eliminate the worst superprocessed foods in your diet in the process, he added. Dr. Megan Rossi, author How to Eat More Plants and Love your intestinesAnd a practical nutritionist and nutritionist, who wrote in her book, the gut microbiome needs to be embraced with “rich and diverse fibers.” The balance of bacteria in the gut can help regulate blood sugar, support digestion and strengthen the immune system.
Fiber is also related to reduced risks heart diseaseobesity and cancer. this American Dietary Guide Women are advised to eat 22 to 28 grams of fiber per day, while men should aim for 28 to 34 grams of fiber per day, but on average, Americans eat about 10 to 15 grams. fiber Every day, according to Harvard Medical School.
Eating 30 different plants sounds difficult, but Spector says it doesn’t have to be.
You won’t think of nuts, seeds, herbs, spices and cereals such as quinoa, atrophy and buckwheat, all count. Spector started 12 different plants by eating a mixture of fruit and nuts and seeds.
He said you could even count a purple carrot and orange carrot, or a red and green chili pepper, just like two different plants because they have different chemical compositions and nutrients. Canned and frozen fruits and vegetables, too.
However, eating a plant and fiber diet does not mean you have to eliminate meat. Just make sure the plants take up at least 50% of the plate.
“As long as you only take up a small portion of the plate, there’s nothing wrong with the meat,” Spector said.
You can also get quality protein from plants like beans and beans and add Spector.
“We have to start thinking differently about supporting ourselves,” he said.
More information about nutrition:
- only A simple dietary change Can help you fight back against cancer and heart disease
- The gastroenterologist said Probiotics are “a waste of money.” This is what you should do
- this What you think is improving healthy dietary supplements may damage your liverresearch warning
- New Dietary Guidelines Warn Americans to Limit These Four Food Types– and eat more
This story was originally fortune.com
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