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Everything I Wanted to Know about Nutrition, But I was Very Afraid to Ask

    Abdulaziz Sobh
    By Abdulaziz Sobh

    Categories: Beauty & Fitness, Health


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    In fact, it is difficult to know what to eat these days. Just when you are getting used to cooking with coconut oil, cutting carbohydrates at night and reducing your meat intake, comes a study or an expert to tell us that we have been doing it wrong.

    Last month, a Harvard professor called coconut oil, loved by Gwyneth Paltrow and almost all stars of Instagram welfare, "pure poison" for its saturated fat content. While last week, a study from McMaster University in Canada found that we can safely eat almost twice as much cheese and red meat as advised by health guidelines.

    The researchers said their findings "defy conventional wisdom" and that consuming three servings of whole milk and one and a half servings of red meat a day can even reduce the risk of premature death in one room and a fatal heart attack. by 22 percent.

    "Our results show that dairy products and meat are beneficial for heart health and longevity," says Dr. Salim Yusuf, of McMaster University. "This differs from current dietary advice."

    Andrew Mente, professor of nutrition and epidemiology who worked on the study, agrees: "Our findings of whole milk products and redraw meat challenge conventional thinking."

    He adds, "in relation to carbohydrates, I would say that saturated fat is beneficial, it is quite clear from these data."

    Which brings us to carbohydrates, which have been badly seen since the early nineties, when everyone, from Jennifer Aniston to Renee Zellweger and Brad Pitt, denounced them in favor of the protein-rich Atkins diet. Potatoes, pasta, and bread quickly became enemies.

    But carbohydrates slowly return to the menu with research, earlier this year, discovering that they are part of a healthy diet and can even help you stay slim. The meta-analysis of 30 studies conducted by Canadian academics concluded that eating pasta three times a week can help you lose weight: "The study found that pasta did not contribute to weight gain or body fat," said the author, Dr. John Sievenpiper, a scientist at St Michael's Hospital in Toronto.

    "In weighing the evidence," he continued, "we can now say with some confidence that pasta does not have an adverse effect on body weight when consumed as part of a healthy diet." In fact, the analysis actually showed a small loss of weight. weight "

    And despite the long-held belief that if you eat carbohydrates, it should be earlier in the day (Cameron Diaz claimed to have eaten a bowl of pasta at breakfast), a new trend called "carbohydrate refill", which has more than 48,000 hashtags on Instagram: he advises keeping your carbs at night.

    Carbohydrate loading, or the circadian rhythm diet, involves restricting carbohydrates in the first part of the day and saving their consumption (healthy foods such as whole grains, rice, lentils, and quinoa) for dinner. The theory is that eating carbohydrates later, and after activity, means that they are stored as energy, rather than fat, as the body does in the morning.

    In addition to changing the time that certain food groups eat, advice on the timing of meals has also changed in recent years. Nutritionists have often advised taking breakfast within an hour after waking, which is believed to have initiated metabolism.

    But then came the intermittent fast, which means bringing breakfast to the late morning. In addition, a new study seems to support the claims of this hugely popular trend: researchers at the University of Surrey found that people who had breakfast 90 minutes later than usual and advanced dinner at the same time, lost twice the body weight. Fat as those who did not, despite eating the same amount.

    Dr. Jonathan Johnson, wh.o led the study, said: "This is very encouraging - people can still, to a certain extent, eat the food they would like, but if they simply change the time they eat, then that may have a long-term benefit, I would never say it's a magic bullet, but it could be an important piece of the puzzle. "

    Researchers believe that this routine will make our feeding times come back in line with our body's natural circadian rhythm, the internal body clock, which helps us metabolize food more efficiently.

    Academics at the University of Alabama also recently discovered that adjusting their feeding schedule, without changing what they eat, can help them lose weight. This is likely because it creates a longer period of fasting in your day and takes advantage of the benefits of intermittent fasting, which is said to include fat loss, more energy and a reduced risk of type 2 diabetes and heart disease.

    If he is still confused about what to eat, nutritionist Ian Marber says: "The pendulum of nutritional advice always oscillates from one place to another, because that is the nature of the research," he explains. "We also love demonizing food: 25 years ago it was fat, then carbohydrates, then dairy products, then sugar, red meat was frowned upon, then veganism became popular, and now it is being destroyed.

    "But the boring truth is 'all things in moderation': the guidelines for five servings of fruits and vegetables a day, whole-grain and high-fiber carbohydrates, two servings of fish a week, more beans and legumes, a little fat, etc., work.

    "Although that still does not stop us from wanting a magic bullet, or a trick we've lost all this time."

    Answers from experts
    Why is a toast more plentiful than a slice of bread?
    Nutritionist Ian Marber: "Toast has a contraction factor: the most crunchy or bitten things are more satisfying than soft and sticky things, for example, although it contains proteins and carbohydrates, yogurt is not very satisfying. fruits and nuts, it's actually more filling, even if you eat smaller portions of the three. "

    Is milk as good as a protein shake after exercise?
    Dietetics Helen Bond: "Yes, I would always recommend a glass of milk, it rehydrates and has all the nutrients you need to replenish your muscles, it has carbohydrates, it is a source of proteins and contains nutrients such as phosphorus, magnesium, and calcium. It's also much cheaper. "

    What is the best time of day to eat a chocolate bar?
    Nutrition therapist Amelia Freer said, "It's probably better before because you'll have more chances of burning energy, but actually, chocolate should be an occasional source of energy and you should not worry about it."

    Does finishing a meal with a double espresso help burn calories?
    Ian Marber: "Just because it will keep you awake all night." In theory, you could argue that by increasing your metabolism temporarily, drinking coffee will help you burn more calories, but the amount is negligible, and, frankly, walking home alone it will burn like many. "