In today’s time, one can argue what to eat, since the highest of the food is questionable. Most produce, whether fruits, vegetable, meat, fish or animal sub produce are chemically contaminated or genetically modified. In that case only one rule should apply: Fresh is best!
You are what you eat and knowing the source of the food you put into your mouth is priceless and should not allow any compromise.
Right, having that out of the way, let’s structure. I am not after communicating a complicated life style with an obsession of calculating every kcal. The passion behind this blog is to be vigilant having a minimum education on what’s good for you and what’s not.
Real food is whole, single-ingredient food. It is mostly unprocessed, free of chemical additives and rich in nutrients. In essence, it’s the type of food human beings ate exclusively for thousands of years.
1. Loaded with important nutrients
Unprocessed animal and plant foods provide the vitamins and minerals you need for optimal health.
For instance, 220 grams of red bell peppers, broccoli, or orange slices contains more than 100% of the RDI for vitamin C.
Eggs and liver are especially high in choline, a nutrient essential for proper brain function.
And a single Brazil nut provides all the selenium you need for an entire day.
In fact, most whole foods are good sources of vitamins, minerals, and other beneficial nutrients.
2. Low in sugar
Some research suggests that eating sugary foods can increase your risk of obesity, insulin resistance, type 2 diabetes, fatty liver disease, and heart disease.
Generally speaking, real food is lower in sugar than many processed foods.
Even though fruit contains sugar, it’s also high in water and fibre, making it much healthier than soda and processed foods.
3. Heart healthy
Real food is packed with antioxidants and nutrients that support heart health, including magnesium and healthy fats.
Eating a diet rich in nutritious, unprocessed foods may also help reduce inflammation, which is considered one of the major drivers of heart disease.
4. High in fibre
Fibre provides many health benefits, including boosting digestive function, metabolic health and feelings of fullness.
Foods like avocados, chia seeds, flaxseeds, and blackberries are particularly high in healthy fibre, alongside beans and legumes.
Consuming fibre through whole foods is much better than taking a supplement or eating processed food with added fibre.
5. Helps control blood sugar
According to the International Diabetes Federation, more than 400 million people have diabetes worldwide.
That number is expected to surpass 600 million within the next 25 years.
Eating a diet high in fibrous plants and unprocessed animal foods may help reduce blood sugar levels in people who have or are at risk for diabetes.
In one 12-week study, people with diabetes or prediabetes followed a Palaeolithic diet combining fresh meat, fish, fruits, vegetables, eggs, and nuts. They experienced a 26% reduction in blood sugar levels.
6. Helps lower triglycerides
Blood triglyceride levels are strongly influenced by food intake.
Because triglycerides tend to go up when you eat sugar and refined carbs, it’s best to minimize these foods or cut them out of your diet altogether.
In addition, including unprocessed foods like fatty fish, lean meats, vegetables, and nuts has been shown to significantly reduce triglyceride levels.
7. High in healthy fats
Unlike the trans and processed fats found in vegetable oils and spreads, most naturally occurring fats are healthy.
For example, extra virgin olive oil is a great source of oleic acid, a monounsaturated fat that promotes heart health.
Coconut oil contains medium-chain triglycerides, which may increase fat burning and assist with weight loss.
What’s more, long-chain omega-3 fatty acids help fight inflammation and protect heart health. Fatty fish, such as salmon, herring and sardines, are excellent sources.
Other real foods that are high in healthy fats include avocados, nuts, seeds, and whole-milk dairy.
8. Good for your gut
Eating real food may be beneficial for your gut microbiome, which refers to the bacteria that live in your digestive tract.
Indeed, many real foods function as prebiotics — food that your gut bacteria ferment into short-chain fatty acids. In addition to promoting gut health, these fatty acids may improve blood sugar control.
Real food sources of prebiotics include garlic, asparagus and cocoa.
The bottom line
Real food is just one component of a healthy lifestyle.
It’s also important to get plenty of exercise, lower your stress levels, and maintain proper nutrition.
But there’s no doubt that eating more real food will go a long way toward improving your health – So: Don’t wait until the next 1st of January, start NOW!