In the sea of nutritional trends -keto, paleo, low fat-Tim SpectorProfessor of Genetic Epidemiology at King’s College London, a gut health expert and a startup co-founder based in London Zoethe most frustrated by the one that seems to have taken the US with a storm: an obsession High protein, low -calorie diet.
“I don’t think I have never seen something similar in the last decade, as far as food trends are concerned,” says Spector Wealth.
A problem with this way of eating, Spector says, is that people often choose Ultra processed food He appeared as high protein and low calorie, missing herbal foods full of fiber.
And this makes them do what Spector calls the number one error in the diet: the focus of calories in relation to the quality.
“Most people think you can choose a good diet if it is a little fat, a little calorie and a high protein, and nothing else matters,” he says. This kind of thinking is not only incorrect, but it could harm your health, according to the Spector.
Do not belong to the trap of protein
Spector says that our perception of the importance of protein is distorted because more foods are sold as high protein, and social media is pushing recipes and protein diet.
“Food companies like to add protein because it’s dead cheap and this huge marketing wave follows,” says Spector. But protein is just one component of your diet.
“We often don’t manage to think about it … what your plate looks like,” Spector says. What should he be about, he says, is fiber.
“The truth is that 90% of Americans get more than enough protein,” he says, “and 90% of Americans have a lack of fiber.”
Several Studies show This higher fiber intake can reduce the risk of death from cardiovascular, infectious, respiratory diseases and cancer. One study found that for each increase in the daily intake of fiber of 10 grams, there was a reduction in the risk of 14% for all coronary events, and a 27% reduction in the risk of death from cardiovascular disease.
“Fibers all trumpets,” he says.
Choose this diet type over high protein
Since fibers are critical for gut health, the spector stimulates eating at least 30 different plants Weekly, especially fermented foods and plants that come in the rainbow color.
Focusing on quality, food on plants-preferably calories and protein-adds, you will probably eliminate the worst ultra-treated food from your diet in the process. Dr. Megan Rossi, author of the book How to eat more plants and You love your gutBoth the practical dietitian and nutritionist, in her book she wrote that the gut with gut must receive a “abundant and diverse range of fibers”. This balance of bacteria in the gut can help regulate blood sugar, support digestion and strengthen the immune system.
Fibers are also associated with a reduction of risk of heart diseaseobesity and Cancer. AND Now nutritional guidelines Recommend women to eat 22 to 28 grams of fiber per day, while men need to target 28 to 34 grams of fiber per day – but on average Americans eat about 10 to 15 grams of fiber daily, according to Faculty of Medicine Harvard.
Eating 30 different plants may sound difficult, but Spector says it doesn’t have to be.
Plants you wouldn’t think like nuts, seeds, herbs, spices and cereals such as quinoa, amaranth and buckwheat, count on that total number. Spector begins his day with 12 different plants by eating fruits and a mixture of nuts and seeds.
You can even count the purple carrots and orange carrots, or red pepper and green pepper, as two different plants, he says, because they have different chemical compositions and nutrients. Canned and frozen fruits and vegetables, count too.
But the diet of the plant and fiber forward does not mean that you have to eliminate the meat. Just make sure the plants take over at least 50% of your plate.
“There is nothing bad with meat, as long as it only takes up a small part of your plate,” Spector says.
You can also get a quality protein from plants, such as beans and legumes, Spector adds.
“We have to start thinking differently about ourselves,” he says.
For more about nutrition:
- Only One simple dietary change can help you reciprocate against cancer and heart disease
- This gastroenterologist says Probiotics are “losing money”. Here’s what you should do instead
- AND Food supplements you think improves your health can damage your liverwarns the research
- New Nutrition guidelines warn Americans to limit these 4 types of food“And eat more than this
This story is originally shown on Fortune.com
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