Grains: they are good for you or bad?

Cereals are a unique source of energy to the world's most important food.

The three most common types are wheat, rice and maize ^[1] .

Despite its widespread use, the impact on the health of the grain are controversial.

Some think they are an essential part of a healthy diet ^[2] , while others think that they do damage.

In the United States, health authorities recommend that women eat 5-6 servings of grains per day and men eat 6-8 ( 1 ).

Some health experts believe, however, that we avoid grains, if possible.

With the growing popularity of the Paleo diet ^[3] , which grains, people worldwide are avoiding grains because they believe that they are in poor health.

As is so often the case in the diet, there are good arguments on both sides.

This article takes a detailed look at the grain and its effects on health, examining both the good and the bad.

Grain?

Cereal grains (or beans) are small, hard and dry edible seeds called in plants of the genus grow cereal grasses.

You are a staple ^[4] in most countries and more food energy worldwide than any other food group is empty.

Grains have played an important role in the history of mankind, and the cultivation of cereals is one of the great progress that has driven the development of civilization ^[5] .

They are consumed by humans, and is also used to feed cattle and fat. Subsequently, the grains may be processed in various food products.

This is that several different types of grains such as

Today, the most widely produced and consumed grain corn (or maize), rice ^[6] and wheat ^[7] .

Other grains in small quantities consumed include barley, oats ^[8] , sorghum, millet, rye, and many others.

Then as food pseudo ^[9] eaten, not technically grain, but also willing and beans. These include Quinoa ^[10] and buckwheat.

The cereal-based foods are bread, pasta, cereal, granola, oats, tortillas and junk food such as cakes and biscuits. Cereal products are used also added for the production of components for all types of processed foods.

B. corn syrup, high fructose , a main sweetener in the US diet, which is made ​​of maize.
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In short, the grains are edible plant seeds called kernels. They provide more food energy worldwide than any other food group. The spent grain maize (corn), rice and wheat.

Whole grains vs. refined grains

As with most other foods all of the grains are the same.

The main difference to be made between whole and refined grains.

A whole grain consists of three main parts ( 2 , 3 )

• Bran: The hard outer layer of grain. It contains fiber, minerals and antioxidants.
• Germ rich essential nutrients including carbohydrates, fats, proteins, ^[12] , vitamins, minerals, antioxidants and phytonutrients different. The germ is the embryo of the plant, the part that gives birth to a new plant.
• Endosperm: Most cereals, mainly contains carbohydrates (such as starch) and proteins.

A refined grains, the bran and germ have been removed, leaving only the endosperm ( 4 ).

This diagram explains the difference with a whole grain and refined grain left right:

Photo source ^[13] .

Some cereals (oats) are usually eaten whole, others are consumed refined in the rule.

Many cereals are mainly after they consumed sprayed into fine flour and processed differently. These include wheat.

Important: Please note that all grain label food packaging can be very misleading. These beads have often been pulverized to a fine powder and should have similar effects on the metabolism of their discriminatory colleagues.

Examples are processed grains, such as "whole grain" Froot Loops and Cocoa Puffs. These foods are not healthy, even if small amounts (powdered) whole grains contain.

Conclusion: A whole grain contains to supply the bran and germ of the grain, fiber and all kinds of important nutrients. Refined grains have this nutritious parts removed, leaving only the endosperm rich in carbohydrates.

Some whole grains are very nutritious

While refined grains are low in nutrients (empty calories ^[14] ), which is not true whole grains.

Whole grains sometimes high in many nutrients, including fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium ( 5 , 6 ).

This also depends on the type of grain. Some grains (such as oats and wheat) loaded with nutrients, while others (such as rice and maize) are not very nutritious, even in its entire form.

Note that refined grains often enriched with nutrients such as iron, folic acid and B vitamins to some of the nutrients during treatment (replace lost 7 ).
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In short: Refined grains are low in nutrients, but some whole grains (such as oats and wheat) are responsible for many important nutrients.

Refined grains are extremely unhealthy

Refined grains, such as whole grains, with the exception of all good things away.

There is nothing left but the carbohydrate high-calorie starchy endosperm and small amounts of protein.

The fiber and nutrients were extracted and refined grains therefore classified as "empty" calories.

Since carbohydrates from the separated fiber ^[16] , and perhaps even flour are now easily accessible digestive enzymes in the body.

For this reason, they decompose rapidly and can cause rapid spikes in blood sugar levels in the blood when consumed.

When we eat foods with refined carbohydrates ^[17] , our blood sugar levels rise quickly and then fall again shortly after. If blood sugar levels drop, they will get hungry and craving ^[18] ( 8 ).

Many studies show that eating these foods leads to overeating, and can cause weight gain ^[19] and overweight ( 9 , 10 ).

Refined grains have also been associated with many metabolic disorders. They can lead to insulin resistance, and which are connected by 2 diabetes and heart disease (type 11 , 12 , 13 ).

From the perspective of nutrition, there is nothing positive about refined grains.

They are poor in nutrients, mast and harmful, and most people eat too much of them.

Unfortunately, most cereals adoption of this people has refined variety. To eat very few people in the west large amounts of whole grains.

In short, refined grains rich in carbohydrates are digested and absorbed quickly, which later became a rapid rise in blood sugar and hunger and cravings. With obesity and many metabolic diseases.

Whole grains have many health benefits

Whole foods are always better processed foods ^[20] . Grains are no exception.

Whole grains are to be rich in fiber and other important nutrients in general, and have not the same as refined grains metabolic effects.

The truth is that hundreds of studies that the consumption of whole grains in all kinds of beneficial health effects ( 14 , 15 , 16 )

• Longevity: Harvard study showed that people who ate more whole grains were 9% less likely to die during the study periods, with a reduction of 15% of deaths from heart disease ( 17 ).
• Obesity: Those who eat more whole grains, have a lower risk of obese and tend less abdominal fat ^[21] ( 18 , 19 , 20 , 21 ).
• Type 2 Diabetes: People who eat more whole grains have a lower risk of developing diabetes ( 22 , 23 , 24 ).
• Heart disease: People who eat more whole grains up to 30% lower risk of heart disease, the leading cause of death worldwide ( 25 , 26 , 27 , 28 ).
• Colorectal cancer: A study were associated with a 17% lower risk of colon cancer 3 servings of whole grains per day. Many other studies have similar results (found 29 , 30 , 31 ).

Sounds impressive, but remember that most of these studies are observational. You can not prove that whole grains are the reduction of disease risk caused were just people who ate whole grains are less likely to get them.

That is, there are also controlled studies ^[22] show (the real science) that whole grains can increase satiety and the many health markers, including markers of inflammation and risk of heart disease ( 32 , 33 , 34 , 35 , 36 , 37 , 38 ).

Conclusion: Many studies show that people who eat more whole grains have a lower risk of obesity, heart disease, diabetes, cancer, and tend to live longer. This is supported by data from controlled clinical trials.

Some Cereals containing gluten, which leads to problems for many people

Gluten is a protein found in grains such as wheat, spelled, rye and barley.

Many people with gluten intolerance. This includes people with celiac disease ^[23] , a serious autoimmune disease and people with gluten intolerance ^[24] ( 39 ).

Celiac disease affects 0.7-1% of the population, while the figure after gluten sensitivity range from 0.5 to 13%, with most around 5-6% ( 40 , 41 ).

So overall, probably less than 10% of the population is sensitive to gluten ^[25] . It always comes back millions of people in the United States alone, and should not be taken lightly.

This is attributed solely to a significant disease burden of heavy food (wheat).

Some wheat grains are also particularly rich in FODMAPs ^[26] , a type of carbohydrate digestion problems in many people (can cause 42 , 43 ).

However, just because the gluten causes problems for many people, that does not mean that the "seeds" are bad because many other whole grains are gluten ^[27] .

These include rice, corn, quinoa and oatmeal (porridge should be labeled "gluten-free" for celiac patients, because sometimes small amounts of wheat in the process mixed).

Conclusion: gluten, a protein found in many cereals (especially wheat) are found, can cause problems for people who are sensitive cause. However, there are many other grains that naturally gluten-free.

Grains are rich in carbohydrates, and probably suitable for diabetics

Grains are rich in carbohydrates.

For this reason, it can cause problems for people who can not tolerate a lot of carbohydrates lead in food.

This is especially true for diabetics who tend to do very well on a low carb diet ^[28] ( 44 ).

If diabetics consume a lot of carbohydrates, increase blood sugar levels in the blood, unless they take medications (such as insulin ^[29] ) to knock them down.

People with insulin resistance, metabolic syndrome or diabetes may therefore wish grains, especially refined variety avoided.

However, all grains in this respect are the same, and some (such as oatmeal) may also be advantageous ( 45 , 46 ).

A small study has shown that oatmeal daily reduces sugar levels in the blood of patients with diabetes, and reducing insulin requirement of 40% ( 47 ).

In addition to avoiding all grains a good idea for diabetics can (because carbohydrates) are whole grains at least "less bad" than refined grains ( 48 ).

Conclusion: The beans rich in carbohydrates, which are not suitable for people who follow a low carbohydrate diet. Diabetics may not tolerate a large amount of grains because of the large amount of carbohydrates.

Grains from anti-nutritional factors, but can degrade the

A common argument against the current is that it anti-nutrients ^[30] ( 49 ).

Antinutritional factors are substances in foods, especially plants that interfere with the digestion and absorption of other nutrients.

This includes phytic acid ^[31] , lectins and many others.

Phytic acid bind minerals and prevent from being absorbed that they, and lectins can cause damage to the intestine (cause 50 , 51 ).

However, it is important to note that the anti-nutritional factors are not specific for the grain. They are also available in all kinds of healthy foods ^[32] , including nuts, seeds, legumes ^[33] , tubers and even fruit ^[34] and vegetables.

If we were to avoid all foods that contain anti-nutrients, there would be plenty to eat.

That is, the traditional production methods ^[35] , as steeping, germination and fermentation can most of the anti-nutritional factors (degrade 52 , 53 , 54 ).

Unfortunately, most of today consume cereals by these treatment methods that can happen significant amounts of anti-nutrients in them.

But the fact that a food contains anti-nutritional factors not think it's bad for you. Each food has its advantages and disadvantages and advantages of whole foods are real usually higher than the harmful effects of many anti-nutrients.

Conclusion: As in other plant foods, grains tend contain anti-nutritional as phytic acid, lectins, and other factors. These can be degraded by use of methods for producing, as steeping, germination and fermentation.

Some grain diets powerful health benefits

Several studies have shown the plans made no grains.

These include low-carb diets and the Paleo Diet.

The Paleo Diet is leaking cereals at the beginning, but because of the low carb diets eliminate carbohydrate content.

Many studies ^[36] , both low-carb, showed that the paleo diet can lead to weight loss, reduce belly fat and substantial improvements in various health indicators ( 55 , 56 , 57 ).

Usually at once to change these studies, many things, so can not say that only the elimination of grains caused the health benefits you.

But they clearly show that a plan must be no grain healthy.

On the other hand, we have many studies ^[37] on the Mediterranean diet, including grains (especially whole).

The Mediterranean diet ^[38] also causes significant health benefits and reduces the risk of heart disease and premature death ( 58 , 59 ).

According to these studies, the two plans that include and exclude grains to be compatible with good health.

Message Home

As with most things in the areas of nutrition, everything depends on the person.

If you like grain and feel good about eating it, it seems a good reason to avoid it as long as you eat his whole grains more often.

On the other hand, if you do not cereal or if you feel bad how to do, then there is no harm to be avoided.

The grains are not essential and there are no nutrients in it that you can not get from other foods ^[39] .

At the end of the day, the grains are good for some others do not.

If you like to eat cereal. If you do not like it, or make you feel bad, then avoid. It's as simple as that.

Credentials

1. ^{^} maize (authoritynutrition.com)
2. ^{^} healthy diet (authoritynutrition.com)
3. ^{^} Paleo Diet (authoritynutrition.com)
4. ^{^} reason (en.wikipedia.org)
5. ^{^} civilization (en.wikipedia.org)
6. ^{^} rice (authoritynutrition.com)
7. ^{^} wheat (authoritynutrition.com)
8. ^{^} oat (authoritynutrition.com)
9. ^{^} pseudo (en.wikipedia.org)
10. ^{^} quinoa (authoritynutrition.com)
11. ^{^} high fructose corn syrup (authoritynutrition.com)
12. ^{^} proteins (authoritynutrition.com)
13. ^{^} Photo source (skinnychef.com)
14. ^{^} calories (authoritynutrition.com)
15. ^{^} enriched (en.wikipedia.org)
16. ^{^} fibers (authoritynutrition.com)
17. ^{^} carbohydrates (authoritynutrition.com)
18. ^{^} wishes (authoritynutrition.com)
19. ^{^} weight gain (authoritynutrition.com)
20. ^{^} processed foods (authoritynutrition.com)
21. ^{^} less abdominal fat (authoritynutrition.com)
22. ^{^} controlled trials (en.wikipedia.org)
23. ^{^} celiac disease (celiac.org)
24. ^{^} gluten intolerance (authoritynutrition.com)
25. ^{^} gluten (authoritynutrition.com)
26. ^{^} FODMAPs (authoritynutrition.com)
27. ^{^} gluten (authoritynutrition.com)
28. ^{^} diet low in carbohydrates (authoritynutrition.com)
29. ^{^} insulin (en.wikipedia.org)
30. ^{^} antinutrients (en.wikipedia.org)
31. ^{^} phytic acid (authoritynutrition.com)
32. ^{^} healthy foods (authoritynutrition.com)
33. ^{^} legumes (authoritynutrition.com)
34. ^{^} fruits (authoritynutrition.com)
35. ^{^} preparation methods (wholehealthsource.blogspot.com)
36. ^{^} Studies (authoritynutrition.com)
37. ^{^} many studies (authoritynutrition.com)
38. ^{^} Mediterranean diet (authoritynutrition.com)
39. ^{^} Food (authoritynutrition.com)

9 Evidence-Based Health Services kefir

Kefir is into fashion in the world of natural health.

It is rich in nutrients and probiotics ^[1] , and is extremely beneficial for digestion and intestinal health.

Many people consider it a stronger yogurt healthier version.

Here are nine health benefits of kefir are supported by research.

1. Kefir is a fantastic source of many nutrients

Kefir is a fermented drink traditionally made with cow's milk or goat's milk.

By the addition of kefir "grains" of out milk ^[2] .

No grains in the classic sense, but cultures of yeasts and lactic acid bacteria, the cauliflower-like in appearance.

Over a period of 24 hours or more microorganisms multiply in kefir grains and milk sugar fermented, transformation into kefir.

The beans are then removed from the liquid and can be used again.

That's what kefir (JAR) and kefir grains (spoon) Appearance:

So basically kefir is the drink, but kefir grains are the "starter kit" to produce the drink.

Kefir comes from parts of Eastern Europe and South Asia. The name is derived from the Turkish word meaning keyif "feel good" after eating ( 1 ).

Lactic acid bacteria convert lactose in milk into lactic acid, as bitter as kefir yogurt ^[3] , but consistency.

Contains a 175 ml (6 ounces) serving of milk kefir ( 2 , 3 )

• Proteins: 6 g.
• Calcium: 20% of the RDA.
• Phosphorus: 20% of the recommended daily dose.
• Vitamin B12: 14% of the recommended daily dose.
• Riboflavin (B2): 19% of the recommended daily dose.
• Magnesium: 5% of the RDA.
• A good amount of vitamin D ^[4] .

This is 100 calories ^[5] 7-8 grams of carbohydrates ^[6] and 6.3 g fat, depending on the type of milk used.

Kefir also contains a variety of biologically active compounds, including organic acids and peptides that contribute to their health benefits ( 1 ).

Free versions of milk kefir made with coconut water, coconut milk and other sweetened liquids. These have the same profile as kefir milk nutrients.

Conclusion: Kefir is a fermented milk drink that has grown from kefir grains. It is a rich source of calcium, protein and vitamin B

2. Kefir is more powerful than the probiotic yogurt

Some microorganisms can have beneficial health effects if swallowed ( 4 ).

Known as probiotics, these microorganisms health in many ways, including digestion, obesity, and mental health (effects on 5 , 6 , 7 ).

Yogurt is a probiotic food is better in the Western diet known, but kefir is actually much more powerful source ^[7] .

Kefir grains contain about 30 strains ^[8] of bacteria and yeasts, making it a source of broad probiotics.

Other fermented milk products are made from much smaller tribes, and did not contain yeast.

Conclusion: Kefir contains about 30 different microorganisms, making it a source of probiotic fermented milk products and other much more sophisticated.

3. kefir has strong antibacterial properties

Some probiotic kefir to protect against infection.

This includes the probiotic Lactobacillus kefiri, which is unique to kefir.

Studies show that this can probiotic growth of various harmful bacteria such as Salmonella, Helicobacter pylori and E. coli inhibit ( 8 , 9 ).

Kefiran ^[9] , is a type of carbohydrate present in kefir antibacterial properties ( 10 ).

Conclusion: Kefir contains probiotic Lactobacillus kefiran kefiri and carbohydrates, both to protect against harmful bacteria.

4. kefir may improve bone health and reduce the risk of osteoporosis

Osteoporosis ^[10] (porous bones "") is characterized by a deterioration of bone tissue and is a major problem in Western countries.

It is particularly common in older women, and increases the risk of fractures dramatically.

Ensuring adequate calcium intake is one of the most effective in improving bone health and the progression of osteoporosis (paths 11 ).

Kefir made ​​rich milk fat is not only an excellent source of calcium, but also vitamin K2 ^[11] . This nutrient plays a central role in calcium metabolism and complement was shown that fracture risk of not less than 81% (reduction 12 , 13 ).

Recent animal studies have shown that kefir can increase calcium absorption of bone cells. This leads to improved bone density to help prevent the fractures ( 14 ).

Conclusion: The kefir milk is an excellent source of calcium. In the case of full-fat dairy products, also contains vitamin K2. These nutrients are important for bone health benefits.

5. The kefir can protect against cancer

Cancer is a leading cause of death worldwide.

It is formed when there to an uncontrolled growth of abnormal cells in the body, such as a tumor.

Probiotics in fermented milk products is as tumor growth by decreasing the formation inhibit carcinogenic ^[12] of the compounds, as well as stimulating the immune system ( 15 ).

This protective role in several laboratory studies (shown 16 , 17 ).

One study showed that kefir extract reduces the number of cells of human breast cancer by 56%, compared with only 14% of yogurt extract ( 18 ).

However, take this with a grain of salt, because it is far tested in life, breathing human beings.

Conclusion: Some animal studies and test tubes showed that kefir can inhibit the growth of cancer cells. It's not been studied in humans.

6. probiotics can help various digestive problems

Probiotics such as kefir can help the balance of friendly bacteria in the gut.

Therefore, it is very effective for many forms of diarrhea (are 19 , 20 ).

There is also much evidence that probiotics and probiotics can work with all kinds of digestive problems help ( 5 )

This includes irritable bowel syndrome (IBS), ulcers caused by H. pylori, and another ( 21 , 22 , 23 , 24 ).

For this reason, kefir can be useful if you have digestive problems.

Conclusion: probiotics such as kefir can treat many forms of diarrhea. You can also lead to significant improvements in various diseases of the digestive system.

7. Kefir is also usually by people who are lactose intolerant can tolerate

Regular milk products contain a natural sugar called lactose ^[13] .

Many people, especially adults, are not able to break and properly digest lactose. This condition is called lactose intolerance ^[14] ( 25 ).

The lactic acid bacteria in fermented dairy products (such as yogurt and kefir) convert lactose into lactic acid, as these foods are much lower in lactose than milk.

Can enzymes help break the lactose contained.

For this reason, kefir is generally well tolerated by people with lactose intolerance, at least in comparison with normal milk ( 26 ).

Also note that you kefir, which is lactose-free 100% to make the use of coconut water, fruit juice or other non-dairy liquids.

Below: the lactic acid bacteria are already pre-digested lactose kefir. People with lactose intolerance can often eat kefir smoothly.

8. The kefir can improve symptoms of allergies and asthma

Allergic reactions are caused by inflammatory reactions to environmental harmless substances.

Those with a more sensitive immune system are more susceptible to allergies ^[15] , which can lead to diseases such as asthma.

In animals, it has been shown that kefir inflammatory reactions in allergy and asthma (suppress associated 27 , 28 ).

Human studies are needed to better explore these effects.

9. kefir is easy to do at home

The past is no health benefits, but important.

If you are unsure about the quality of the recording bought kefir, then you can easily do yourself at home.

Together with some fresh fruits ^[16] , is one of the healthy and delicious desserts I have ever experienced.

You can buy kefir grains in some health food stores and supermarkets.

It is also available on Amazon ( see here ^[17] ), with hundreds of comments, descriptions and tips from customers.

There are some good blog posts ^{, [18]} and video ^[19] , such as kefir, but the process is very simple:

• Place 1-2 tablespoons of kefir grains in a small boat. The more you use, the faster the culture.
• Add 2 cups milk, preferably organic or raw. Milk from grass-fed animals ^[20] is healthy cows. Leave an inch space at the top of the glass.
• You can add a little cream, when full-fat kefir is thicker.
• Cover and leave for 12 to 36 hours at room temperature. That's all.

Once you begin to feel with lumps, it's done. Then gently stretch the liquid, the original kefir grains.

Now place the beans in a new pot with the milk, and the process begins again.

Delicious, fresh and very durable.

Credentials

1. ^{^} probiotics (authoritynutrition.com)
2. ^{^} milk (authoritynutrition.com)
3. ^{^} yogurt (authoritynutrition.com)
4. ^{^} Vitamin D (authoritynutrition.com)
5. ^{^} calories (authoritynutrition.com)
6. ^{^} carbohydrates (authoritynutrition.com)
7. ^{^} powerful source (www.yourkefirsource.com)
8. ^{^} 30 strains (www.culturesforhealth.com)
9. ^{^} kefiran (en.wikipedia.org)
10. ^{^} osteoporosis (en.wikipedia.org)
11. ^{^} Vitamin K2 (authoritynutrition.com)
12. ^{^} carcinogen (en.wikipedia.org)
13. ^{^} lactose (en.wikipedia.org)
14. ^{^} lactose intolerance (en.wikipedia.org)
15. ^{^} allergies (en.wikipedia.org)
16. ^{^} fruits (authoritynutrition.com)
17. ^{^} see here (www.amazon.com)
18. ^{^} Blog Entries (www.cheeseslave.com)
19. ^{^} video (www.youtube.com)
20. ^{^} grass-fed (authoritynutrition.com)

27 Health and nutrition tips that actually use evidence

There is a lot of confusion when it comes to health and nutrition.

People also seem trained professionals, often just the opposite opinions.

Despite all the differences, there are some things that are supported by research.

Here are 27 tips on health and nutrition, which actually based on scientific data.

1. Do not consume calories from sugar

Sugary drinks are the most fattening things you can put in your body.

This is because not recorded liquid sugar calories from the brain in the same way as solid food calories ( 1 ).

Therefore, if you drink soda, stop eating more calories ( 2 , 3 ).

Sugary drinks ^[1] are strongly associated with obesity, type 2 diabetes, heart disease and all kinds of health problems ( 4 , 5 , 6 , 7 ).

Note that fruit juices ^[2] are almost as bad as soda in this regard. They contain a lot of sugar, and small amounts of antioxidants not deleterious effects of sugar (refuse 8 ).

2. Eating Nuts

Although it high in fat ^[3] , nuts are very nutritious and healthy.

With magnesium, vitamin E, fibers and other nutrients (loaded 9 ).

Studies show that nuts can help you lose weight ^[4] , and can fight type 2 diabetes and heart disease (help, 10 , 11 , 12 ).

In addition, about 10-15% of calories from nuts, self-absorbed into the body, and some data suggest that increase metabolism ( 13 ).

In one study, almonds has been shown that weight loss of 62% complex carbohydrates (increase 14 ).
^[5]

3. Avoid processed junk food (food Real Food applicable)

All processed junk food ^[6] in the diet are the main reason that the world is bigger and sicker than ever.

These foods are designed to be "hyper-pleasing" so that trick our brain more than you need to eat, even to addiction as ^[7] in some individuals ( 15 ).

They are also low in fiber, protein and micronutrients (empty calories), but with a high unhealthy ingredients such as sugar and refined grains.

4. Do not be afraid coffee is not

Coffee unfairly demonized. The truth is that it's actually very healthy ^[8] .

The coffee is rich in antioxidants, and studies show that coffee drinkers live longer ^[9] and a lower risk of type 2 diabetes, Parkinson's disease, many other diseases (Alzheimer's, and 16 , 17 , 18 , 19 , 20 , 21 ) ,

5. Eat oily fish

Almost everyone agrees that fish is healthy.

This is especially true in fatty fish such as salmon, which (is loaded with omega-3 fatty acids and other nutrients 22 ).

Studies show that people who eat more fish have a lower risk for all kinds of diseases, such as heart disease, dementia and depression ( 23 , 24 , 25 ).

6. Get enough sleep

The importance of adequate sleep quality ^[10] can not be overstated.

It can be important as diet and exercise, if not more.

Lack of sleep can lead to insulin resistance, pull stroke appetite hormones and reduce mental and physical performance ( 26 , 27 , 28 , 29 ).

Moreover, it is one of the most important factors of the individual risk for future weight gain ^[11] and obesity. One study showed that short sleep was a 89% increased risk of obesity in children and 55% in adults (associates 30 ).

7. Take care of your health with probiotics and fiber Good

Bacteria in the gut, along the intestinal flora ^[12] , are sometimes referred to as "forgotten organ."

These intestinal microbes are very important for all aspects of health. A disturbance in the intestinal bacteria on some of the most serious chronic diseases worldwide, including obesity (peg 31 , 32 ).

A good way to gut health is improving, probiotics (such as eating live yogurt ^[13] and sauerkraut), take probiotic supplements ^[14] , and eat plenty of fiber. Fiber acts as a fuel for the intestinal bacteria ( 33 , 34 ).

8. Drink water, especially before eating

Drink enough water have many advantages ^[15] .

An important factor is that they help reduce the amount of calories you burn.

Two studies can stimulate metabolism 24-30% for a period of 1 to 1.5 hours. This may provide an additional 96 calories burned when two liters (67 ounces) drinking water per day ^[16] (35 ^[17] , 36 ).

The best time to drink water half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal to increase weight loss of 44% ( 37 ).

9. Do not cook meat or burning

Carne ^[18] can be a healthy and nutritious part of the diet. It is very rich in proteins ^[19] , and contains a variety of essential nutrients.

The problems ^[20] occur if the meat overcooked and burnt. This can (cause increase in the formation of harmful compounds that cancer risk 38 ).

So eat meat, but not too long to burn or.

10. Avoid bright light before bedtime

When we are exposed to the bright lights of the night, disrupting the production of the sleep hormone melatonin ^[21] ( 39 , 40 ).

An interesting "hack" is the use of a pair of glasses tinted amber light blue block ^[22] to give the eyes at night.

This allows melatonin, as if quite dark to produce what you sleep better (supports 41 , 42 ).

11. Take vitamin D3 if you do not get much sun over

Back in the day, most people have their vitamin D from the sun.

The problem is that most people do not get much sun these days. They live where there is no sun or stay indoors most of the day and use sunscreen when they leave.

After 2005-2006, approximately 41.6% of the US population suffers from a lack of this essential vitamin ( 43 ).

When sufficient sunlight is not an option for you, then supplement with vitamin D ^[23] it was shown that many have health benefits.

This includes improving bone health, increasing in strength and reduces the symptoms of depression and reduces the risk of cancer, just to name a few. Vitamin D can also help you to live longer ( 44 , 45 , 46 , 47 , 48 , 49 , 50 ).

12. Eat vegetables and fruits

Vegetables and fruits ^[24] are the "default" healthy diet, and for good reason.

They are responsible for the prebiotic fiber, vitamins, minerals and all kinds of antioxidants ^[25] , some of which have powerful biological effects.

Studies show that people who eat more fruits and vegetables, live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and all kinds of disease ( 51 , ​​52 ).

13. Be sure to eat enough protein

Eating enough protein ^[26] is extremely important, and many experts believe that the recommended daily dose is too low.

Protein is particularly important for weight loss and performs various mechanisms ( 53 ).

A high protein intake can increase your metabolism significantly, while so full you eat less calories automatically feel. It can also reduce cravings ^[27] and later reduce the desire to snack at night ( 54 , 55 , 56 , 57 ).

Eat plenty of protein has also been shown to increase blood sugar and blood pressure (lower 58 , 59 ).

14. Do some cardio, or just walk over

Aerobic exercise (heart) is one of the best things you can do for your mental and physical health.

It is particularly effective in reducing the abdomen fat that dangerous type of fat to accumulate around the organs. Reducing belly fat should lead to a significant improvement in metabolic health (run 60 , 61 , 62 ).

15. Do not smoke or take drugs and drink in moderation

If you are a smoker or snuff drug abuse and diet and exercise are the least of your worries. Addressing first of these problems.

If you include alcohol ^[28] in your life, then you do in moderation, and check whether alcoholic tendencies completely avoided.

16. The use of extra virgin olive oil

Extra virgin olive oil ^[29] is the planet healthier fat.

It is with monounsaturated and heart health powerful antioxidants that can fight inflammation (fat laden 63 , 64 , 65 ).

The extra virgin olive oil led to many positive effects on the health of the heart, and people who consume olive oil a much lower risk of dying from heart attack and stroke ( 66 , 67 ).

17. Reduce the intake of added sugars

No added sugar ^[30] is the only one in the modern diet ingredient worse.

Small amounts are fine, but when people eat large quantities, can wreak havoc on metabolic health (cause 68 ).

The high sugar consumption in many diseases such as obesity, type 2 diabetes, heart disease and many cancers (linked 69 , 70 , 71 , 72 , 73 ).

18. Do not eat too many refined carbohydrates

Not all carbohydrates ^[31] are the same.

Refined carbohydrates are highly processed and did not have all of them extracted fibers. They are poor in nutrients (empty calories), and can be extremely dangerous.

Studies show that refined carbohydrates are overeating and many metabolic diseases (peg 74 , 75 , 76 , 77 , 78 ).

19. No topics saturated fatty acids

The "war" on saturated fatty acids ^[32] was a mistake.

It is true that saturated fat increases but cholesterol also increases HDL ("good") and LDL changes from small to large, leading to a linked is less risk ^[33] of heart disease ( 79 , 80 , 81 , 82 ).

Recent studies, hundreds of thousands of people have no association between saturated fat and heart disease (shown 83 , 84 ).

20. His heavy packages

Weight lifting is one of the best things you can do to strengthen your body and improve your body composition.

Also leads to dramatic improvements in metabolic health, including the improvement of insulin sensitivity ( 85 , 86 ).

The best approach is to go lift weights with fitness and but this bodyweight exercises can be effective as well.

21. Avoid trans fats

Artificial trans fats ^[34] , are the harmful synthetic fats (strongly linked to inflammation and heart disease 87 , 88 , 89 , 90 ).

It is best to avoid like the plague.

22. Use a lot of herbs and spices

There are many very healthy herbs and spices ^[35] are.

For example, ginger ^[36] and turmeric ^[37] Both anti-inflammatory and antioxidant effects to various health benefits (lines 91 , 92 , 93 , 94 ).

You should endeavor to so many herbs and spices that can differ include,. Many of them can have strong positive effects on health.

23. Pay attention to your relationships

Social relationships are very important. Not only for their mental, but physical health.

Studies show that people who are close friends and family are healthier and live longer than those who did not ( 95 , 96 , 97 ).

24. Keep track of your food intake occasionally

The only way to get exactly what you eat to know is, how to weigh food and a diet tracker MyFitnessPal ^[38] or Cron-o-meter ^[39] .

It is important to know how many calories ^[40] food. It is also important that you get enough protein, fiber and micronutrients to ensure.

Studies show that people who follow their food intake in one way or another tend to lose weight and a healthy diet (to be more successful 98 ).

Basically everything that your awareness of what you eat may help you to be successful increases.

Personally, I think to date with what I'm eating for several days in a row, every few months. So I know exactly where to make adjustments in order to be closer to my goals to make.

25. If you have belly fat, get rid of

Not all body fat equals.

Especially the fat in the abdominal cavity, abdominal fat, causing problems. This fat accumulates around organs and is strongly associated with metabolic disorders ( 99 , 100 ^[41] ).

For this reason, you can make your waist much more for health include the number on the scale.

Cut the carbs, eat more protein, and eat lots of fiber are great ways to get rid of belly fat ( 101 ^[42] , 102 ^[43] , 103 ^[44] , 104 ^[45] ).

In this article are six possibilities, based on evidence to lose belly fat ^[46] .

26. Go on a "diet"

Diets are notoriously inefficient and rarely good in the long run.

In fact, "diet" is one of the strongest for future weight gain (predictors 105 ^[47] ).

Rather than go on a diet, try to adopt a healthier lifestyle. Focus to nourish your body, instead of denying it.

Weight loss should follow as a natural side effect of better food choices and improve metabolic health.

27. eat eggs and do not pull the yellow

Whole eggs as nutritious, often called themselves "Multivitamin Nature."

It is a myth, ^[48] that eggs are bad for you due to cholesterol. Studies show that no effect on cholesterol levels in most people ( 106 ^[49] ).

In addition, a study massive overhaul that found 263,938 people included, that eating eggs had no connection with the risk of heart disease ( 107 ^[50] ).

What remains is one of the most nutritious foods ^[51] on the planet, and is yellow, where most of the nutrients are.

Tell the people to throw yellow is one of the worst advice in the history of nutrition.

Credentials

1. ^{^} Sugary drinks (authoritynutrition.com)
2. ^{^} juices (authoritynutrition.com)
3. ^{^} high fat (authoritynutrition.com)
4. ^{^} lose weight (authoritynutrition.com)
5. ^{^} almonds (authoritynutrition.com)
6. ^{^} processed junk food (authoritynutrition.com)
7. ^{^} addiction (authoritynutrition.com)
8. ^{^} very healthy (authoritynutrition.com)
9. ^{^} live longer (authoritynutrition.com)
10. ^{^} sleep quality (authoritynutrition.com)
11. ^{^} weight gain (authoritynutrition.com)
12. ^{^} intestinal flora (en.wikipedia.org)
13. ^{^} live yogurt (authoritynutrition.com)
14. ^{^} probiotic supplements (authoritynutrition.com)
15. ^{^} many advantages (authoritynutrition.com)
16. ^{^} day (authoritynutrition.com)
17. ^{^} (35 (www.ncbi.nlm.nih.gov)
18. ^{^} meat (authoritynutrition.com)
19. ^{^} rich in protein (authoritynutrition.com)
20. ^{^} problems (www.marksdailyapple.com)
21. ^{^} melatonin (en.wikipedia.org)
22. ^{^} light blue block (authoritynutrition.com)
23. ^{^} Vitamin D (authoritynutrition.com)
24. ^{^} fruits (authoritynutrition.com)
25. ^{^} antioxidants (authoritynutrition.com)
26. ^{^} enough protein (authoritynutrition.com)
27. ^{^} wishes (authoritynutrition.com)
28. ^{^} alcohol (authoritynutrition.com)
29. ^{^} of extra virgin olive oil (authoritynutrition.com)
30. ^{^} sugar (authoritynutrition.com)
31. ^{^} carbohydrates (authoritynutrition.com)
32. ^{^} saturated fatty acids (authoritynutrition.com)
33. ^{^} lower risk (www.docsopinion.com)
34. ^{^} trans fats (authoritynutrition.com)
35. ^{^} herbs and spices (authoritynutrition.com)
36. ^{^} ginger (authoritynutrition.com)
37. ^{^} turmeric (authoritynutrition.com)
38. ^{^} MyFitnessPal (www.myfitnesspal.com)
39. ^{^} Cron-o-meter (cronometer.com)
40. ^{^} many calories (authoritynutrition.com)
41. ^{^} 100 (care.diabetesjournals.org)
42. ^{^} 101 (www.nutritionandmetabolism.com)
43. ^{^} 102 (www.ncbi.nlm.nih.gov)
44. ^{^} 103 (www.nutritionandmetabolism.com)
45. ^{^} 104 (www.ncbi.nlm.nih.gov)
46. ^{^} 6 possibilities, evidence-based, lose belly fat (authoritynutrition.com)
47. ^{^} 105 (www.ncbi.nlm.nih.gov)
48. ^{^} a myth (authoritynutrition.com)
49. ^{^} 106 (www.ncbi.nlm.nih.gov)
50. ^{^} 107 (www.bmj.com)
51. ^{^} most nutritious foods (authoritynutrition.com)