3 simple nutritional rules
We do not want to do that: counting calories, limiting carbohydrates, reducing fat, rationing eggs or increasing meat portions. In short, we do not want to go crazy with either "Low Carb", "Low Fat", "Heart Healthy Mediterranean Diet" or "Stone Age Diet". On principle - and because one would actually need an assistant in such nutritional concepts, which weighs and logs food, so that a little time to enjoy. The good news: in the meantime, several studies have shown that eating healthy food can easily work. Following a single meaningful rule is enough to significantly improve your overall nutritional status. We've just found three such rules - choose the one that suits you best, or combine it as you like.
1. Chew longer
"Well chewed is half digested" - we already know that from grandma. How much slow eating affects health beyond digestion, our grandparents did not suspect. Responsible are certain intestinal hormones, which releases the extensive grinding of food promptly - such as the so-called GLP1. "This hormone causes a pinpoint distribution of insulin," says dr. Bertil Kluthe, internist and chief physician at the clinic Hohenfreudenstadt. "As a result, the blood sugar after a meal is not so high, and you get full faster." The secretion of the intestinal hormone Peptide YY (PYY), another home-made appetite suppressant, boosts frequent chewing, as evidenced by a small Japanese study on obese people. The effect required roughly 30 chewing - as much as the Japanese government has now Prevention of obesity is recommended.
The absorbed nutrients also act as a starter in a finely tuned starvation system: as soon as glucose or fatty acids arrive in the blood, the "I am full" signal releases. Of course, this process needs a bit of time - but if the pre-digestion in the mouth is already properly started, it runs much faster. Incidentally, it has long been believed that only carbohydrates are already split during chewing. According to Kluthe, however, it is now clear that the saliva also contains lipolytic enzymes called lipases. So, take small bites and put the fork aside - which leads to studies according to a lower calorie intake with better saturation. If you chew well, you also have more time to taste and enjoy. You may then discover taste components that do not really get through when you drop down: for example, that the previous favorite pasta from the canteen tastes quite mushy or the chips from the snack lightly to old frying fat. Or that the antipasti plate at the favorite Italians contains wonderful flavors that have escaped one earlier. Good conditions for a fresher, more varied selection of food, and without any specifications or calculation.
2. More fiber
Less weight, lower blood pressure and blood glucose levels - these are some of the measurable improvements of turning to fiber-rich foods, scientists at the University of Massachusetts (USA) recently showed. In their randomized trial, 240 adults at increased risk of diabetes 2 were divided into two groups: one should be fed according to the "AHA" diet of the American Heart Association, a heart healthy diet that, like the "Mediterranean diet" recommended in this country to protect against diabetes. The other group, instead of the complex guidelines with a total of 13 rules, only had one single nutritional rule on their way: At least 30 grams of fiber per day to plaster. The result: all participants improved blood pressure and insulin levels, insulin resistance of the cells and weight.
The only difference: The "AHA group" took a little bit more than the fiber group. But they had it during the study period - after all a year - much easier. "We found that increasing fiber was accompanied by a lot of other healthy dietary changes," says Sherry Pagoto, co-researcher at the study. "For example, because fiber-rich foods replaced unhealthy foods." And that's not surprising: anyone who has his "30 grams of fiber" goal in view, accesses more to the wholegrain apple pie than the bee sting and in the canteen rather to vegetable curry than Currywurst. This so-called domino effect automatically increases the proportion of fruits, vegetables, legumes, nuts and whole grains in the diet. Because these are the best fiber suppliers. Animal products, ground flour, sugar or fat, on the other hand, are almost fiber-free and thus take a back seat.Also, because fiber in the stomach and intestines well swell and make you full for a long time - there are no big holes that need to be stuffed with sweet snacks. Another plus: the more fiber we eat, the better for a healthy intestinal flora, as experts agree. And that in turn strengthens digestive and immune systems, can have a positive effect on the mood and promote a normal weight. Important: Whoever has eaten little fiber should increase the amount slowly and rather start with "fine" fibers (finely ground wholemeal flour, fine oatmeal, fresh peas or beans) - they work just as well, but are better tolerated.
3. Less meat
You do not have to live vegetarian to benefit from the great health benefits of meat waiver, and certainly not vegan. Even if one does not eat fish from time to time, that brings a lot more than one would think - as proven by researchers from the University of Navarra in Spain. In the study of more than 7,000 participants, all of whom had an increased risk of cardiovascular disease, mortality dropped by as much as 30 percent when steak, schnitzel and sausage were screwed down to around 100 grams a day, and instead more vegetables and fruits , Cereals and legumes gave. 100 grams per day - that's even more than the German Society for Nutrition recommends (this recommends a maximum of 600 grams per week). According to studies, the vegetarian-oriented diet has other nice side effects: more mental fitness, a lower risk of Alzheimer's disease and less frailty among older people.
