Nutrition research has identified 10 dietary rules on which metabolic balances and therefore
your long-term health depends. Imagine these are pillars or foundations on which you want to build a healthy, long, and lasting life. As much as they are solid!
1: Limit ultra-processed foods
This very simple rule aims to limit food of industrial origin, a source of sugar and unnecessary and potentially toxic additives. You control what you swallow when cooking fresh food, but not when it comes to processed foods. In addition, these foods are often predigested, extruded, overheated, soft, which can lead to health problems over time. You should also be aware that processed foods can contain high levels of unwanted and toxic substances called AGEs.
2: Consume more than half of your food in vegetable form
This rule stipulates that one should consume more than half of one's food, by weight, in the form of raw, dry, fermented or cooked vegetables; this diet is in perfect harmony with our digestive physiology and our intestinal microbiota, ie the “good” bacteria that live in us and contribute to our health. By following this rule, you also optimize fiber intake. Found in fresh or dried vegetables and fruits, cereals, pulses, fiber has an influence on blood sugar levels and transit.
3: Choose foods with a low-calorie density
The caloric density is the number of calories per gram of food brought. Favor foods with a low caloric density, that is to say, those which provide you with a lot of material but few calories: soups, salads, raw vegetables, fruits, vegetables in general. You are satiated faster. Good for the line, but also for longevity, since eating frugally increases the life expectancy in good health for all animal species and probably also in humans.
4: Choose foods with high nutrient density
The more nutritionally dense a food, the more vitamins and minerals it contains for a given number of calories. This means that by eating them rather than others that provide empty "calories", you are providing your body with the micronutrients it needs to perform at its best. Examples of empty calories: sodas, chocolate bars, crisps, crackers, refined foods ...
5: Choose antioxidant foods
The antioxidants of any food can protect cells and tissues from the aggression of toxic particles - free radicals in part responsible for aging and degenerative diseases. Antioxidants are present in many foods: red fruits, nuts, hazelnuts ... Discover our list of "superfoods" which, by their antioxidant content, slow down aging every day.
6: Choose foods with a low glycemic index
Foods with a low glycemic index (GI) cause low blood sugar levels. Compared to other foods with high GIs, this means that they oppose weight gain, slow aging, and prevent diabetes and some cancers. So prefer food and even meals with low or moderate Gi
7: Balance your dietary fat
You may not know it, but the quality of the fat we swallow depends on many essential biological functions: the balance of mood, the fluidity of the blood, the level of inflammation of the body. Some fats limit inflammation, oppose blood clots, help keep your spirits up. Health is in the balance between the main families of fats (saturated, monounsaturated, polyunsaturated omega-6, polyunsaturated omega-3). We get closer to this balance with a very simple seasoning oil, rapeseed oil.
8: Ensure the acid-base balance
Modern food, rich in cereals, animal proteins, salt, is generally acidifying, while, in order to function well, the body needs to be slightly alkaline. The chronic acidosis caused by the modern diet is neutralized by the kidney and respiratory function, but less and less effective as we age. It can then directly affect the bones, muscles, kidneys. It is therefore wise to avoid excess acidifying foods, especially as you get older. For example, foods that are too acidic can be replaced by alkalizing foods in order to prevent osteoporosis and maintain correct muscle mass.
9: Reduce sodium and focus on potassium
The current diet is too rich in table salt (sodium chloride) and too low in potassium salts. With the consequence of risk of hypertension, arterial stiffness, and an increased risk of cardiovascular disease. Choose a diet that provides less salt and more potassium.
10: Eating hypoxic
Food can be a source of potentially toxic compounds, be they pollutants such as bisphenol A, phthalates, pesticides, additives such as nitrates, phosphates, dyes. These pollutants, which have nothing to do with our food, can lead to disorders and diseases. And even when cooking we can unknowingly give birth to toxic products from completely healthy foods. This is the case when cooking at a high temperature.
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