As a health journalist who has been following nutrition news for decades, I've seen many trends that became all the rage and
then fizzled out
.
Do you remember the paleo diet and celery juice?
If you look at enough food fads that come and go, you'll realize that
the most valuable nutritional guidance
is based on decades of research, in which scientists have looked at an issue from multiple perspectives and come up with something resembling a consensus.
Here are 10 science-backed pearls to
help you
start the new year.
1. The Mediterranean diet is really good
Decades of research support the Mediterranean diet - focused on fruits and vegetables, whole grains, legumes, olive oil, nuts, herbs and spices - as one of the healthiest ways to eat.
Its heart health benefits are numerous, and it is linked to a lower risk of type 2 diabetes, cognitive decline, and certain types of cancer.
2. It's okay to drink coffee on an empty stomach
Some people may experience heartburn, but experts say there is no evidence that drinking coffee on an empty stomach can harm the gastric lining or digestive system.
And there are reasons to feel good about your morning brew: Drinking coffee has been linked to a longer life and a lower risk of heart disease and type 2 diabetes.
3. Start the day with a healthy breakfast
Mornings can be hectic, and it can be tempting to grab a quick bite or skip breakfast altogether.
But nutrition experts say it's worth prioritizing that morning meal, especially if it contains a balanced mix of protein, fiber and healthy fats.
Additionally, studies have shown that breakfast eaters tend to enjoy a number of health benefits, such as a lower risk of cardiovascular disease, type 2 diabetes, and obesity.
4. Take care of your intestine
Keeping your digestive system healthy and functioning can protect you from life's discomforts - such as heartburn, bloating and constipation - and improve your overall health.
Unsurprisingly, the best way to take care of your gut is to feed yourself (and by extension, your gut microbes) well, prioritizing fiber and consuming a variety of plant and fermented foods.
5. You probably don't need protein bars
They are often marketed as a health food or essential fuel for sports performance, but most protein bars are
loaded with sugar
.
According to experts, it is better to meet your protein needs with whole foods such as yogurt, nuts, legumes or eggs.
6. Don't go overboard with dark chocolate
File this under one of the saddest nutrition news stories of 2023. Dark chocolate has some of the
highest levels of lead and cadmium
(heavy metals that can harm the body) compared to other foods.
Fortunately, you don't have to completely give up the dark chocolate habit.
Enjoying it in moderation
- no more than 28 grams a day, according to experts - will keep the risk low.
7. Blending fruits and vegetables does not destroy their nutrients
Putting fruits and vegetables in the blender does not take away their vitamins, minerals or fiber.
And surprisingly, several small studies suggest that drinking blended fruit doesn't raise your blood sugar any more than eating it whole.
8. The new boom of ricotta
You may associate ricotta with the fad diets of the '70s, but it is a food that
has stood the test of time
.
Ricotta was a bestseller on TikTok last summer, and for good reason.
You can eat it alone or use it as a versatile ingredient in both sweet and savory snacks, and it offers an impressive array of nutrients, including protein, calcium, selenium, and more.
9. Tofu is also good for your health
In past decades, people feared that tofu and other soy foods could be linked to cancer or fertility problems because they contain estrogen-like compounds.
But scientists say studies have put those fears to rest.
In fact, research suggests that consuming soy-based foods may reduce the risk of heart disease and even some types of cancer.
10. It is difficult to separate myths from reality
Nutrition myths tend to linger in culture and in our minds, leaving us confused and sometimes even anxious about our food decisions.
© The New York Times
Translation: Patricia Sar
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