natural fats are generally healthy and keeps you satisfied for longer and in a less crashy way as opposed to sugars/carbohydrates in general
I feel like I experience a reduced need to eat and snack when my food includes natural fats, especially when in combination with protein. To put it very simply, I’m persuaded the more healthy fats, the better, they should not be limited or demonized in the way that they have been maligned when sugar was the greater evil all along
I have never used margarine, even when it was marketed as healthier than butter, agree on natural fats.
I’m old so have had some time to experiment. Fasting 36 hours each week dropped my bad cholesterol a staggering amount while moderately raising the one considered good, and I didn’t lose weight, but it decreased my quality of life because fasting is a migraine trigger for me.
Gaining weight to closer to the middle of what’s considered healthy for my height has overall made me feel better, which pisses me off because I like the way I look skinny, so I think adequate nutrition is also healthy. Like, while you shouldn’t overeat, it’s also not great to undereat.
I avoid ultra processed food except for an occasional diet coke, maybe once a month, and flour tortillas because I usually cannot be bothered to make them. Most of what we eat is homemade from ingredients.
The thing I understand about nutrition is that there is a difference between a Therapeutic diet and an everyday nourishing diet. People do extreme diets and it fixes something so they then extrapolate to everyone else and think it’s a perfect diet, but when continued or used by someone who doesn’t need it, can cause problems itself.
I try to eat a moderate, enjoyable everyday nourishing diet so I don’t end up needing a therapeutic diet!
Whole grains good, vegetables good, ultrapocessed bad.
Other than moderation in calories and getting some bare minimums of nutrients that probably isn’t an issue for most people, I think that one can’t really go very far wrong.
I personally try to eat more protein/fat and fewer carbs than I once did, and for the same reason you mentioned – I feel like a lot of carbs make me hungrier later. But, hey, as long as you can keep moderation with carbs, probably fine too.
If you can figure out what it contains by looking at it it’s probably good to eat. Basically the less it has been processed, the healthier it is. In general, nothing is inherently bad for you. Dose makes the poison. Things can be bad in excess.
Just to sideways add-on: as we know, unhealthy stuff can sometimes be replaced and upgraded with something else. Let’s take white rice. It so happens that there are other grains that are more nutritious and fibre-rich than even brown or wild rice. It also steps around the issue or rice naturally containing arsenic, which could be an issue for rice lovers. Substitutes might be things like barley and wheat berries.
Personally I’ve found steel-cut oats to be my very favorite rice replacement. Very nutritious, and I even prefer the flavor. They also naturally have a nice, calming quality, not unlike hops, valerian, skullcap, etc.
How to use? Well, SC oats can seamlessly replace rice 1:1 in soups & stews, no problemo. As a side dish, one will probably want to rinse them after cooking, as it can get a little slimey, a bit like sushi rice.
Yes, people seem to commonly associate “oats” with breakfast, but steel-cut oats are a different beast than rolled oats. They taste significantly different due to being whole, and less processed. Give it a try if you’re daring, and I think you might be pleasantly surprised!
Basically stay away from highly processed food as much as possible. Try to get as much variety as possible, and eat more fiber, protein and healthy fats than you think is enough. Also, add as many plant based products as possible and cut red meat to a minimum.
Huge ++ to fibre and plants. The older I get the crankier I get when I’m missing out on one or the other.
The fewer ingredients on the label, the better.
Red meat without fail, makes me feel like shit.
Cutting it out improved my wellbeing immediately.
Red meat drastically increased my well-being. I don’t think there’s a single diet that works for everyone and that’s okay.
Errbody different that is for sure. 👍
Insulin resistance is not a 1/0-state thing - it’s gradual and many people who would profit from being aware of it are not.
Also sufficient protein intake matters.
Also carbohydrates are only appropriate if some form of high energy expenditure is up. Else they might cause problems (associated with insulin resistance).
Also there is bill-paper (from buying stuff) that is coated with some stuff that contains hormone impacting stuff, it is absorbed through the skin. (IMO the danger behind this is that it does not have any direct symptoms of pain or itchiness, if one is affected by such absorption. It impacts the hormone household and one does not care, yet it still has potentially severe consequences (long term exposure) on one’s person.)
Sry4badengrush
Sorry, can you clarify this:
bill-paper (from buying stuff)
Do you mean the paper used for receipts? I kinda remember reading something about it but I can’t recall the exact details.
Yes! Receipts, I think those systems that used warmth or something use that paper. You can feel it is not normal paper.
It can have a blueish tint and reflects light different than normal paper.
This whole thing is nothing to panic about, but being aware is good I think
Methylated B vitamins and vitamin D were life changing discoveries. I have some polymorphisms (VDR and MTHFR) that mean I am less efficient at absorbing them from food. 2000 IU a day and a B-complex ended chronic depression/anxiety and insomnia for me. Those mutations are pretty common so I highly recommend trying them for anyone with similar issues.
Aside from that I think a whole foods plant based diet with some eggs and fish and no refined sugars is probably the way to go. Some micronutrients like vitamin A and K2 are more easily absorbed from animal sources, so eating a small amount of meat and/or eggs is probably a bit healthier than pure plant based IMO.
Research has shown that for the average person, vit D supplements are practically a waste as the forms they provide don’t match what we need.
You and I are special cases.
Sun is what the typical person needs, so their body can produce the forms of D they need.
How do you know you have this? I got so much benefit from Nicotinamide Riboside, and after years of low vitamin D levels finally found one supplement that raised them, VeganD3+K2 - I’m not vegan but that is the one that has worked. Not sun (I get plenty of that) nor fish nor any other supplement ever got it out of the alleged critically low range.
Sugar is absolutely awful for you and American prepared food is loaded with ethically unacceptable amounts of it.
Celery is like floss for your colon.
And teeth!
Its like nature’s g-string
A smashed avocado and a tuna packet on a tortilla is a phenomenal hiking lunch when I need a lot of calories without blocking up my mojo with a brick of a protein bar.
I think fiber is way more important than people realize. I’ve been a vegan for a few years, and it takes me about 40 seconds to have a complete, satisfying shit. On a really bad day, sometimes it’s two minutes, but that’s pretty uncommon. I feel so much better because of it (I’ve also got a bum gallbladder, so cutting out animal fats was great for me, but might not be as positive for others)
What does fiber do?
It acts like a pipe cleaner, basically.
Doesn’t get taken up into the body, goes from the mouth out the rear.
Help with a range of things including digestive health and regularity.
Two minutes? Is that a good thing? How much time do people usually spend shitting? I’m not vegan, I do eat a lot of vegetables and fruit though. It takes me like 10s. I thought that was quite usual.
I don’t know, but for me it depends on my menstrual cycle. Given my bum gallbladder, it used to take a lot longer sometimes, but with my current diet, it’s significantly more consistent.
But it sounds like you probably get enough fiber :)
Well, I’m happy for you that it got better. But I’m afraid, from now on, my mind is going to stop occasionally to wonder about the average time people spend on this activity 😆
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It’s more complex than most people think. Higher protein tends to be good. Animal foods tend to be better than plants. Fruits tend to be better than vegetables. Fiber makes gut issues but also protects against excess sugar. Natural foods and processes tend to be better than artificial and highly processed. You can find success on a low carb or low fat diet but not a low protein diet.
Many types of fiber are prebiotic, that is, they can make your gut biome health better.
Pretty sure fibre is usually a good thing for digestion, isn’t it?
The three best things for you are water (drinking/hygiene), walks, and sleep. Ironically all things you get less of in a city.
Am I missing something, why would you get less of any of those in a city? You would definitely go on more walks in a city, and I don’t see how water or sleep would change.
Only thing I can think of is air and noise pollution impacting quality of sleep and benefits from walking. No idea about the water though lol.
