In the sea of nutritional trends keto, paleo, fat-richTim SpectorProfessor of Genetic Epidemiology at King’s College London, Barm Health expert and co -founder of the London -based nutritional startup Zoeis most frustrated by someone who seems to have conquered the USA in the storm: an obsession of Low protein, low -calorie diets.
“I don’t believe Assets.
The problem with this type of food, says Spector, is that people often choose Ultra-processed food Advertised as protein protein and low in calories and lacked fiber packed, well -healthy plant food.
And that leads them to what Spector calls the number one mistake in nutrition: concentration on calories over quality.
“Most people think that they can choose a good diet if it is low, fat, low in calories and rich in protein and nothing else is important,” he says. This type of way of thinking is not only inaccurate, but could also affect your health according to the Spector.
Do not fall into the protein trap
According to the Spector, our perception of protein was distorted, since more foods are marketed as protein protein and social media drive protein -packed recipes and diets.
“The food companies love adding protein because it is dead and this huge marketing wave follows,” says Spector. But protein is only part of your diet.
“We often fail to think about it in nutrition … what does your plate look like,” says Spector. What it should be, he says is fiber.
“The truth is, 90% of the Americans get more than enough protein,” he says, “and 90% of the Americans are lack of fiber.”
Several Show studies This higher fiber intake can reduce your risk of death through cardiovascular, infectious, respiratory diseases and cancer. A study showed that for every increase in daily fiber intake per 10 grams, a risk for all coronary events by 14% and a risk of death from death caused by cardiovascular diseases was due to 27%.
“Fiber trumps everything,” he says.
Choose this type of nutrition via protein
Since fibers are of crucial importance for intestinal health, Spector at least promotes the food 30 different plants Each week, especially fermented food and plants that are contained in a rainbow of colors.
By concentrating on quality, vegetable food-over calories and protein, he adds, you will probably remove the worst ultra-processed foods from your diet. Dr. Megan Rossi, author of How to eat more plants And Love your bellyAnd a practicing nutritionist and nutritionist wrote in her book that the intestinal microbioma must be preserved “a plenty of existing and diverse range of fiber”. The balance of the bacteria in the intestine can help regulate the blood sugar, support digestion and strengthen the immune system.
Fiber was also connected to the reduction of the risk Heart diseaseObesity, and Cancer. The US nutrition guidelines recommend that women eat 22 to 28 grams of fiber a day, while men strive for 28 to 34 grams of fiber per day – but on average the Americans eat about 10 to 15 grams fiber a day according to information Harvard Medical School.
30 different plants can sound difficult, but Spector says that it doesn’t have to be.
Plants that they would not present like nuts, seeds, herbs, spices and grains such as quinoa, amaranth and buckwheat are among this total number. Spector begins his day with 12 different plants by eating fruit and a mixture of nuts and seeds.
You can even count a purple carrot and an orange carrot or a red pepper and a green pepper as two different plants, he says because you have different chemical compositions and nutrients. Doses and frozen fruit and vegetables, also count.
But a diet for plant and fiber forward diet does not mean that you have to eliminate meat. Simply make sure that the plants take at least 50% of your plate.
“There is nothing to complain about with meat as long as it only takes a small part of your plate,” says Spector.
You can also get high -quality protein from plants such as beans and legumes, adds Spector.
“We have to think differently to feed ourselves,” he says.
Further information on nutrition:
- Only A simple change in nutrition Can help you defend yourself against cancer and heart disease
- This gastroenterologist says Probiotics are “waste of money”. You should do the following instead
- The Dietary supplements that you believe inResearch warns
- New Nutrition guidelines warn the Americans to limit these 4 food species– and instead eat more of it
This story was originally on Fortune.com
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