5 Health And Nutrition Tips That Are Evidence-Based
It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions, which can make it difficult to figure out what you should be doing to optimize your health.
Yet, despite all the disagreements, several wellness tips are well supported by research. Here are 5 health and nutrition tips that are based on scientific evidence.
Limit Sugary Drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the typical Western diet.
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing the risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.
Sugar-sweetened beverages are also uniquely harmful to children, as they can contribute not only to childhood obesity, but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease
Healthier alternatives include:
– Water
– Unsweetened teas
– Sparkling water
– Coffee
Eat Nuts And Seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fibre, and a variety of vitamins and minerals.
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes.
Avoid Ultra-Processed Foods
Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colours, and flavours as well.
Examples include:
– Snack cakes
– Fast food
– Frozen meals
– Canned foods
– Chips
Ultra-processed foods are highly palatable – meaning they are easily overeaten – and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions.
In addition to low-quality ingredients like inflammatory fats, added sugar, and refined grains, they’re usually low in fibre, protein, and micronutrients. Thus, they provide mostly empty calories.
And if that weren’t enough, ultra-processed foods pose an additional diabetes risk as they are usually very high in carbohydrates, which are then converted into sugar inside the body. For this reason, low carbohydrate meal replacement shakes like those available from Type2Diet make a great alternative to processed foods.
Don’t Fear Coffee!
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses
The most beneficial intake amount appears to be 3–4 cups per day, although pregnant women should limit or avoid coffee completely because it has been linked to low birth weight.
In any case, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations.
To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
Eat Fatty Fish
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and a variety of other nutrients.
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease.
