50 Best and Worst Foods for your Health
Scientists share 50 food facts to help you live longer (and lose weight too)
Nutritional all-stars
1 TURMERIC "The active ingredient in turmeric is curcumin, known for its anti-inflammatory properties that protect against many ailments ranging from heart disease to cancer. Turmeric rich in antioxidants and is a recognized preservative. Kokum is another fruit that's rich in antioxidants, fibre and has anti-allergy properties. You can substitute it with tamarind when cooking."
2 SPROUTS "Sprouts are little food factories because they create vitamins and enzymes within themselves. The enzymes help with digestion as they help break down proteins, fats and carbohydrates. One serving of sprouts is enough to meet an average adult's recommended daily need of 40 mg of Vitamin C. Sprouts increase the levels of vitamin B in the body phenomenally, almost by 20 - 30 per cent, particularly with regard to vitamin B1, folic acid and biotin."
3 FISH "In one large study, published in the journal of American Medical Association, having at least one fish meal a week was associated with a 60 per cent reduction in the risk of developing Alzheimer's disease," Other studies have found that eating fish slashes your chance of dying from heart disease by about a third.
4 DARK CHOCOLATE (85 per cent cacao) "Chocolate is a major source of nitric oxide. It keeps your blood pressure under control, and scores over red wine [and] green tea in phenols and flavonoids [which acts as antioxidants]." It also stimulates endorphins, which put you in a positive state of mind, enhancing pleasure, as it contains serotonin (a good mood hormone).
5 YOGURT "When naturally fermented and refrigerated (not pasteurized), yogurt, kimchi, and kefir [a fermented dairy beverage like lassi] contain natural probiotics and help populate your gut with healthy bacteria that can protect you from colds and flu."
6 LEAFY GREEN VEGETABLES "One study found that seniors who ate at least one serving of leafy greens a day had a cognitive ability of someone 11 years younger." The salad staples also benefit heart and bone health and prevent cancer.
7 BEANS "They slow [down] the absorption of glucose in the bloodstream, curbing your appetite longer. They're full of fibre, contain phytoestrogens, are a low-fat source of protein and are rich in calcium, folic acid and vitamin B6."
8 BERRIES "Berries have high levels of antioxidants that may lower your risk of heart disease, some types of cancer, diabetes and cognitive decline. Look for blueberries, cranberries and blackcurrants." You can get similar benefits from vitamin C-rich Cape gooseberry and amla, also known as Indian gooseberry.
9 PURPLE CABBAGE "It has the same eyesight- and brain-protecting antioxidants as berries do, at a fraction of the cost. Use as a healthy, colourful garnish."
10 NUTS "Five or more 140-gram servings of nuts throughout the week may cut your risk of heart disease by up to half. It doesn't matter what kind of nuts: walnuts, almonds or pecans. Sprinkle them on cereal each morning."
11 TOMATOES Foods like tomatoes, plums, prunes, apples, pears, beetroots and bell peppers are rich in boron and phytoestrogens. These help ease menopause symptoms. Boron increases the body's ability to hold on to oestrogen. It also helps keep our bones strong by reducing the amount of calcium we excrete each day.
12 GROUND FLAXSEEDS "Filled with fibre and omega-3s, flaxseeds may help protect against heart disease, cancer, diabetes and cognitive decline and treat the symptoms of rheumatoid arthritis. Grind them up and add to oats, yogurt, pancakes, salads, soups, sandwich spreads and more."
13 WINE "One or two drinks a day-wine and perhaps other alcoholic beverages-may help to lower cholesterol and improve heart and brain health. Don't hold off all week, then leave it up on the weekend. [But] more than two and you likely to start harm."
Proceed with Caution
14 COLD CUTS "Processed meats like bacon, ham, hot dog and sausage were designated by the World Health Organisation as carcinogens in 2015. That means they can cause cancer and are in the same category as smoking" (though their risk is not as high).
15 GRILLED MEAT "A growing body of evidence shows that barbecued meats cooked at high temperatures or over an open flame may increase your risk of cancer. Lower your risk by marinating your meat and minimizing charring."
16 FLAVOURED YOGURT "Plain yogurt that you add whole fruit to is very healthy is typically has about seven grams of natural sugar. Guess how many grams of sugar in a strawberry yogurt? Depending on the brand, you could have up to 23 grams. That's not a health food; that's dessert."
17 FOODS OUT OF BOXES AND BAGS "The more packaging you have to go through to get to a food, the worse it probably is for you."
18 SUGAR AND ANY OTHER FOOD WITH ADDED SUGAR "Sugar alters our hormones so we don't register hunger normally; it spikes our dopamine[pleasure hormone], requiring us to eat more sugar for the same effect; affects the liver in the same way that alcohol does."
19 ALSO ARTIFICIAL SWEETENERS "In one study, fruit flies that had been accustomed to eating the artificial sweeteners sucralose ate 30 percent more calories
than those that ate sugar. We believe that because the sweetness in sucralose doesn't correspond to the calories, the brain compensates by making the animal feel [hungrier]. This may also happen in humans."
20 BREAD "It doesn't taste like it, but most bread is filled with salt ... if you have high blood pressure, be careful."
Food swaps, easy hacks
21 COCONUT OIL INSTEAD OF REFINED OIL "It contains lauric acid, a medium chain fatty acid, which is easily digested and absorbed. This natural saturated fat promotes good cholesterol (HDL) and lowers bad cholesterol (LDL). It keep your heart healthy."
22 DIY POPCORN "Place kernels inside a paper bag. Fold the top, then microwave for two to three minutes. Voila. Microwave popcorn without the chemicals and trans fat." And as snacks go, this is one is a real bargain.
23 BROWN RICE NOT WHITE (Whole) grains provide sustained serotonin, as they give sustained sugars (energy). Brown rice has all the B vitamins and Zinc, Magnesium, Chromium and Calcium.
24 'FRY' ONIONS SANS OIL Heat a nonstick pan, add onions and stir. They cook in water they release. If they start to stick, sprinkle water or vegetable stock and stir. Cook them like this until they are translucent or deep brown.
25 PRE SOAK POTATOES "Potatoes contain an amino acid that changes into a toxin called acrylamide when exposed to high heat during frying or roasting. Acrylamide makes it tougher for brain cells to communicate with one another. When possible, boil, steam or microwave potatoes. If you roast, soak slices in water for 15 to 30 minutes first."
26 EASY CARB COUNTER "For every 10 grams of carbohydrates in a food, there should be at least one gram of fibre."
27 FISH LIKE HILSA OR POMFRET NOT SALMON These Indians varieties match the protein content of salmon and are rich in vitamins D and B12, magnesium and calcium.
28 FRUITS ARE ALWAYS A GOOD CHOICE "Fruits, especially ones like mangoes and bananas are rich in fructose [a type of sugar]. The liver processes fructose, storing it when its reserves are low (like in the morning). Excess fructose can form uric acid (elevations of which lead to gout) and triglycerides. This can increase your risk of heart disease and obesity. Eat fruits either with your first meal or no later than second meal of the day."
29 TRY 'OVERNIGHT' OATS "Combine oats with milk in a Mason jar. Leave it in the fridge overnight, and [let] the oats soak up the milk. The next morning, ass mix-ins like fruit, seeds, nuts, honey or peanut butter. One serving has 40 grams of whole grains and four grams of fibre, plus the milk has protein."
30 EAT AT HOME "Every time you go out, you eat about 300 more calories than you would have at home. And restaurant food has much higher levels of sodium, sugar and saturated fat."
31 DITCH THE MAYO "Try hummus, tahini or olive tapenade in place of mayonnaise on sandwiches and salad. All four provide creamy texture and lots of flavour while adding bonus nutrients and heart healthy fat. They also make great dips for fresh-cut veggies."
BURN MORE CALORIES
32 DON'T BE AFRAID OF FAT "In one study, we put overweight young adults on low-calorie diet. After they had lost 10 to 15 percent of their weight, we gave some of them a low-fat diet and the others a low-carbohydrate diet with lots of healthy fats, like olive oil, nuts, seeds and avocado. On the low-fat diet, their metabolism crashed. On the the low-carb, high-fat diet, their metabolism didn't slow at all."
33 DRINK MORE WATER Small studies show that water has the potential to boost metabolism. "It takes calories to process water, because everything we do takes calories. The more water the more calories you need to expend. I suggest aiming for around two litres a day."
34 ...AND A CUP OF COFFEE OR GREEN TEA In the study of eight men, caffeine increased energy expenditure by 13 percent. Even better, "brewed tea also raises metabolism rates. Be careful not to cancel out the health benefits: If you like sugar in your tea, use one teaspoon or less."
35 SPREAD YOUR PROTEIN THROUGHOUT THE DAY Most people "can absorb only about 25 to 35 grams of protein at the time of muscle building and repair." The rest will turn to fat. As a guide, 30 grams of protein is equivalent to five eggs and roughly 570 grams of low-fat yogurt.
Don't buy these lines!
36 PRACTICE MODERATION Say no to trans fat. "The high intake of trans fat [found in processed food] is linked to insulin resistance and weight gain around the abdomen. Indians, have a tendency to accumulate girth around the abdomen, possibly due to diminished tolerance to trans fats."
37 'WHOLE GRAIN' LABELS "Just because the package say 'made with whole grains', It doesn't mean it's 100 percent whole grain. In fact, it could be only 1 percent whole grain."
38 EGGS CAUSE HIGH CHOLESTEROL "We now know cholesterol levels are determined largely by the mix of fat you eat. So it's OK to have eggs."
39 EAT SMALL MEALS In some clinical trials, people who are told to eat five or six small meals a day overeat the wrong things. "Weight gain is inevitable if you don't opt for healthy snacks like fruits or nuts."
40 PASTA IS BAD "Because pasta is extruded to make shapes, it is longer to digest, so even though it has the same ingredients as white bread, it doesn't cause a rapid sugar spike." Overcooking or overeating pasta, though, will still raise blood sugar.
41 ORGANIC IS HEALTHIER "You may have environmental reasons to look for organic, but there is a little science to show that these relate to health." (Eating organic food may reduce your exposure to pesticides and other toxins.)
42 AVOID GHEE ALTOGETHER "Unlike refined oils, ghee is rich in [healthy] saturated fats and monounsaturated fatty acids (MUFA). These are anti-inflammatory in nature and have the favourable ratio of heart healthy, omega-3 and -6 fatty acids. Ghee also has antioxidants, like beta carotene and vitamin A, that help maintain cellular integrity and prevent cell damage." (Eat in moderation.)
43 CUT MOST SALT It may be less of a risk than scientists thought. "But hypertension patients should still follow their doctor's sodium advice."
44 YOU HAVE TO GIVE UP CRABS "The cornerstone of every longevity diet complex carbohydrates: whole grains, brown rice, sweet potatoes and beans."
45 SMOOTHIES ARE HEALTHY TREAT "Many smoothie places use mixes with added sugar, other additives and no real fruit. Ask what they put in their smoothies. Or make one at home."
5 MORE GOLDEN RULES
46 SHRINK YOUR LAST MEAL "Your first meal of the day should be big, lunch should be middle-size and dinner, small. A big breakfast fuels your muscles and brain. A small dinner allows digestion to rest overnight and won't saturate your system with calories your body is more likely to store."
47 ...AND FAST FOR 12 HOURS AT LEAST TWICE A WEEK "If you eat at 7 a.m., make sure you are done eating for the day by 7 p.m. That puts your body into a fasting mode, which could slow ageing in the brain, help you sleep better and keep you from gaining weight."
48 DON'T EAT BASED ON ONE STUDY "Remember that one study doesn't make a truth. It takes years and a whole body of evidence before scientists can make a solid nutritional recommendation."
49 IT's NEVER TOO LATE TO MAKE A CHANGE "We put 20 African Americans on a high-fibre African diet and 20 rural Africans on a low-fibre western diet. After just two weeks, the biomarkers for cancer risk in the Americans dropped, while those in the Africans jumped significantly."
50 ...EVEN A SMALL ONE "The data shows that some improvement is better than none. Even if you make only one change-drink fizzy drinks twice a week instead of every day-it will make a difference."
50 Best and Worst Foods for your Health
Scientists share 50 food facts to help you live longer (and lose weight too)
Nutritional all-stars
1 TURMERIC "The active ingredient in turmeric is curcumin, known for its anti-inflammatory properties that protect against many ailments ranging from heart disease to cancer. Turmeric rich in antioxidants and is a recognized preservative. Kokum is another fruit that's rich in antioxidants, fibre and has anti-allergy properties. You can substitute it with tamarind when cooking."
2 SPROUTS "Sprouts are little food factories because they create vitamins and enzymes within themselves. The enzymes help with digestion as they help break down proteins, fats and carbohydrates. One serving of sprouts is enough to meet an average adult's recommended daily need of 40 mg of Vitamin C. Sprouts increase the levels of vitamin B in the body phenomenally, almost by 20 - 30 per cent, particularly with regard to vitamin B1, folic acid and biotin."
3 FISH "In one large study, published in the journal of American Medical Association, having at least one fish meal a week was associated with a 60 per cent reduction in the risk of developing Alzheimer's disease," Other studies have found that eating fish slashes your chance of dying from heart disease by about a third.
4 DARK CHOCOLATE (85 per cent cacao) "Chocolate is a major source of nitric oxide. It keeps your blood pressure under control, and scores over red wine [and] green tea in phenols and flavonoids [which acts as antioxidants]." It also stimulates endorphins, which put you in a positive state of mind, enhancing pleasure, as it contains serotonin (a good mood hormone).
5 YOGURT "When naturally fermented and refrigerated (not pasteurized), yogurt, kimchi, and kefir [a fermented dairy beverage like lassi] contain natural probiotics and help populate your gut with healthy bacteria that can protect you from colds and flu."
6 LEAFY GREEN VEGETABLES "One study found that seniors who ate at least one serving of leafy greens a day had a cognitive ability of someone 11 years younger." The salad staples also benefit heart and bone health and prevent cancer.
7 BEANS "They slow [down] the absorption of glucose in the bloodstream, curbing your appetite longer. They're full of fibre, contain phytoestrogens, are a low-fat source of protein and are rich in calcium, folic acid and vitamin B6."
8 BERRIES "Berries have high levels of antioxidants that may lower your risk of heart disease, some types of cancer, diabetes and cognitive decline. Look for blueberries, cranberries and blackcurrants." You can get similar benefits from vitamin C-rich Cape gooseberry and amla, also known as Indian gooseberry.
9 PURPLE CABBAGE "It has the same eyesight- and brain-protecting antioxidants as berries do, at a fraction of the cost. Use as a healthy, colourful garnish."
10 NUTS "Five or more 140-gram servings of nuts throughout the week may cut your risk of heart disease by up to half. It doesn't matter what kind of nuts: walnuts, almonds or pecans. Sprinkle them on cereal each morning."
11 TOMATOES Foods like tomatoes, plums, prunes, apples, pears, beetroots and bell peppers are rich in boron and phytoestrogens. These help ease menopause symptoms. Boron increases the body's ability to hold on to oestrogen. It also helps keep our bones strong by reducing the amount of calcium we excrete each day.
12 GROUND FLAXSEEDS "Filled with fibre and omega-3s, flaxseeds may help protect against heart disease, cancer, diabetes and cognitive decline and treat the symptoms of rheumatoid arthritis. Grind them up and add to oats, yogurt, pancakes, salads, soups, sandwich spreads and more."
13 WINE "One or two drinks a day-wine and perhaps other alcoholic beverages-may help to lower cholesterol and improve heart and brain health. Don't hold off all week, then leave it up on the weekend. [But] more than two and you likely to start harm."
Proceed with Caution
14 COLD CUTS "Processed meats like bacon, ham, hot dog and sausage were designated by the World Health Organisation as carcinogens in 2015. That means they can cause cancer and are in the same category as smoking" (though their risk is not as high).
15 GRILLED MEAT "A growing body of evidence shows that barbecued meats cooked at high temperatures or over an open flame may increase your risk of cancer. Lower your risk by marinating your meat and minimizing charring."
16 FLAVOURED YOGURT "Plain yogurt that you add whole fruit to is very healthy is typically has about seven grams of natural sugar. Guess how many grams of sugar in a strawberry yogurt? Depending on the brand, you could have up to 23 grams. That's not a health food; that's dessert."
17 FOODS OUT OF BOXES AND BAGS "The more packaging you have to go through to get to a food, the worse it probably is for you."
18 SUGAR AND ANY OTHER FOOD WITH ADDED SUGAR "Sugar alters our hormones so we don't register hunger normally; it spikes our dopamine[pleasure hormone], requiring us to eat more sugar for the same effect; affects the liver in the same way that alcohol does."
19 ALSO ARTIFICIAL SWEETENERS "In one study, fruit flies that had been accustomed to eating the artificial sweeteners sucralose ate 30 percent more calories
18 SUGAR AND ANY OTHER FOOD WITH ADDED SUGAR "Sugar alters our hormones so we don't register hunger normally; it spikes our dopamine[pleasure hormone], requiring us to eat more sugar for the same effect; affects the liver in the same way that alcohol does."
19 ALSO ARTIFICIAL SWEETENERS "In one study, fruit flies that had been accustomed to eating the artificial sweeteners sucralose ate 30 percent more calories
than those that ate sugar. We believe that because the sweetness in sucralose doesn't correspond to the calories, the brain compensates by making the animal feel [hungrier]. This may also happen in humans."
20 BREAD "It doesn't taste like it, but most bread is filled with salt ... if you have high blood pressure, be careful."
Food swaps, easy hacks
21 COCONUT OIL INSTEAD OF REFINED OIL "It contains lauric acid, a medium chain fatty acid, which is easily digested and absorbed. This natural saturated fat promotes good cholesterol (HDL) and lowers bad cholesterol (LDL). It keep your heart healthy."
22 DIY POPCORN "Place kernels inside a paper bag. Fold the top, then microwave for two to three minutes. Voila. Microwave popcorn without the chemicals and trans fat." And as snacks go, this is one is a real bargain.
23 BROWN RICE NOT WHITE (Whole) grains provide sustained serotonin, as they give sustained sugars (energy). Brown rice has all the B vitamins and Zinc, Magnesium, Chromium and Calcium.
24 'FRY' ONIONS SANS OIL Heat a nonstick pan, add onions and stir. They cook in water they release. If they start to stick, sprinkle water or vegetable stock and stir. Cook them like this until they are translucent or deep brown.
25 PRE SOAK POTATOES "Potatoes contain an amino acid that changes into a toxin called acrylamide when exposed to high heat during frying or roasting. Acrylamide makes it tougher for brain cells to communicate with one another. When possible, boil, steam or microwave potatoes. If you roast, soak slices in water for 15 to 30 minutes first."
26 EASY CARB COUNTER "For every 10 grams of carbohydrates in a food, there should be at least one gram of fibre."
27 FISH LIKE HILSA OR POMFRET NOT SALMON These Indians varieties match the protein content of salmon and are rich in vitamins D and B12, magnesium and calcium.
28 FRUITS ARE ALWAYS A GOOD CHOICE "Fruits, especially ones like mangoes and bananas are rich in fructose [a type of sugar]. The liver processes fructose, storing it when its reserves are low (like in the morning). Excess fructose can form uric acid (elevations of which lead to gout) and triglycerides. This can increase your risk of heart disease and obesity. Eat fruits either with your first meal or no later than second meal of the day."
29 TRY 'OVERNIGHT' OATS "Combine oats with milk in a Mason jar. Leave it in the fridge overnight, and [let] the oats soak up the milk. The next morning, ass mix-ins like fruit, seeds, nuts, honey or peanut butter. One serving has 40 grams of whole grains and four grams of fibre, plus the milk has protein."
30 EAT AT HOME "Every time you go out, you eat about 300 more calories than you would have at home. And restaurant food has much higher levels of sodium, sugar and saturated fat."
31 DITCH THE MAYO "Try hummus, tahini or olive tapenade in place of mayonnaise on sandwiches and salad. All four provide creamy texture and lots of flavour while adding bonus nutrients and heart healthy fat. They also make great dips for fresh-cut veggies."
BURN MORE CALORIES
32 DON'T BE AFRAID OF FAT "In one study, we put overweight young adults on low-calorie diet. After they had lost 10 to 15 percent of their weight, we gave some of them a low-fat diet and the others a low-carbohydrate diet with lots of healthy fats, like olive oil, nuts, seeds and avocado. On the low-fat diet, their metabolism crashed. On the the low-carb, high-fat diet, their metabolism didn't slow at all."
33 DRINK MORE WATER Small studies show that water has the potential to boost metabolism. "It takes calories to process water, because everything we do takes calories. The more water the more calories you need to expend. I suggest aiming for around two litres a day."
34 ...AND A CUP OF COFFEE OR GREEN TEA In the study of eight men, caffeine increased energy expenditure by 13 percent. Even better, "brewed tea also raises metabolism rates. Be careful not to cancel out the health benefits: If you like sugar in your tea, use one teaspoon or less."
35 SPREAD YOUR PROTEIN THROUGHOUT THE DAY Most people "can absorb only about 25 to 35 grams of protein at the time of muscle building and repair." The rest will turn to fat. As a guide, 30 grams of protein is equivalent to five eggs and roughly 570 grams of low-fat yogurt.
Don't buy these lines!
36 PRACTICE MODERATION Say no to trans fat. "The high intake of trans fat [found in processed food] is linked to insulin resistance and weight gain around the abdomen. Indians, have a tendency to accumulate girth around the abdomen, possibly due to diminished tolerance to trans fats."
37 'WHOLE GRAIN' LABELS "Just because the package say 'made with whole grains', It doesn't mean it's 100 percent whole grain. In fact, it could be only 1 percent whole grain."
38 EGGS CAUSE HIGH CHOLESTEROL "We now know cholesterol levels are determined largely by the mix of fat you eat. So it's OK to have eggs."
39 EAT SMALL MEALS In some clinical trials, people who are told to eat five or six small meals a day overeat the wrong things. "Weight gain is inevitable if you don't opt for healthy snacks like fruits or nuts."
40 PASTA IS BAD "Because pasta is extruded to make shapes, it is longer to digest, so even though it has the same ingredients as white bread, it doesn't cause a rapid sugar spike." Overcooking or overeating pasta, though, will still raise blood sugar.
41 ORGANIC IS HEALTHIER "You may have environmental reasons to look for organic, but there is a little science to show that these relate to health." (Eating organic food may reduce your exposure to pesticides and other toxins.)
42 AVOID GHEE ALTOGETHER "Unlike refined oils, ghee is rich in [healthy] saturated fats and monounsaturated fatty acids (MUFA). These are anti-inflammatory in nature and have the favourable ratio of heart healthy, omega-3 and -6 fatty acids. Ghee also has antioxidants, like beta carotene and vitamin A, that help maintain cellular integrity and prevent cell damage." (Eat in moderation.)
43 CUT MOST SALT It may be less of a risk than scientists thought. "But hypertension patients should still follow their doctor's sodium advice."
44 YOU HAVE TO GIVE UP CRABS "The cornerstone of every longevity diet complex carbohydrates: whole grains, brown rice, sweet potatoes and beans."
45 SMOOTHIES ARE HEALTHY TREAT "Many smoothie places use mixes with added sugar, other additives and no real fruit. Ask what they put in their smoothies. Or make one at home."
5 MORE GOLDEN RULES
46 SHRINK YOUR LAST MEAL "Your first meal of the day should be big, lunch should be middle-size and dinner, small. A big breakfast fuels your muscles and brain. A small dinner allows digestion to rest overnight and won't saturate your system with calories your body is more likely to store."
47 ...AND FAST FOR 12 HOURS AT LEAST TWICE A WEEK "If you eat at 7 a.m., make sure you are done eating for the day by 7 p.m. That puts your body into a fasting mode, which could slow ageing in the brain, help you sleep better and keep you from gaining weight."
48 DON'T EAT BASED ON ONE STUDY "Remember that one study doesn't make a truth. It takes years and a whole body of evidence before scientists can make a solid nutritional recommendation."
49 IT's NEVER TOO LATE TO MAKE A CHANGE "We put 20 African Americans on a high-fibre African diet and 20 rural Africans on a low-fibre western diet. After just two weeks, the biomarkers for cancer risk in the Americans dropped, while those in the Africans jumped significantly."
50 ...EVEN A SMALL ONE "The data shows that some improvement is better than none. Even if you make only one change-drink fizzy drinks twice a week instead of every day-it will make a difference."
20 BREAD "It doesn't taste like it, but most bread is filled with salt ... if you have high blood pressure, be careful."
Food swaps, easy hacks
21 COCONUT OIL INSTEAD OF REFINED OIL "It contains lauric acid, a medium chain fatty acid, which is easily digested and absorbed. This natural saturated fat promotes good cholesterol (HDL) and lowers bad cholesterol (LDL). It keep your heart healthy."
22 DIY POPCORN "Place kernels inside a paper bag. Fold the top, then microwave for two to three minutes. Voila. Microwave popcorn without the chemicals and trans fat." And as snacks go, this is one is a real bargain.
23 BROWN RICE NOT WHITE (Whole) grains provide sustained serotonin, as they give sustained sugars (energy). Brown rice has all the B vitamins and Zinc, Magnesium, Chromium and Calcium.
24 'FRY' ONIONS SANS OIL Heat a nonstick pan, add onions and stir. They cook in water they release. If they start to stick, sprinkle water or vegetable stock and stir. Cook them like this until they are translucent or deep brown.
25 PRE SOAK POTATOES "Potatoes contain an amino acid that changes into a toxin called acrylamide when exposed to high heat during frying or roasting. Acrylamide makes it tougher for brain cells to communicate with one another. When possible, boil, steam or microwave potatoes. If you roast, soak slices in water for 15 to 30 minutes first."
26 EASY CARB COUNTER "For every 10 grams of carbohydrates in a food, there should be at least one gram of fibre."
27 FISH LIKE HILSA OR POMFRET NOT SALMON These Indians varieties match the protein content of salmon and are rich in vitamins D and B12, magnesium and calcium.
28 FRUITS ARE ALWAYS A GOOD CHOICE "Fruits, especially ones like mangoes and bananas are rich in fructose [a type of sugar]. The liver processes fructose, storing it when its reserves are low (like in the morning). Excess fructose can form uric acid (elevations of which lead to gout) and triglycerides. This can increase your risk of heart disease and obesity. Eat fruits either with your first meal or no later than second meal of the day."
29 TRY 'OVERNIGHT' OATS "Combine oats with milk in a Mason jar. Leave it in the fridge overnight, and [let] the oats soak up the milk. The next morning, ass mix-ins like fruit, seeds, nuts, honey or peanut butter. One serving has 40 grams of whole grains and four grams of fibre, plus the milk has protein."
30 EAT AT HOME "Every time you go out, you eat about 300 more calories than you would have at home. And restaurant food has much higher levels of sodium, sugar and saturated fat."
31 DITCH THE MAYO "Try hummus, tahini or olive tapenade in place of mayonnaise on sandwiches and salad. All four provide creamy texture and lots of flavour while adding bonus nutrients and heart healthy fat. They also make great dips for fresh-cut veggies."
BURN MORE CALORIES
32 DON'T BE AFRAID OF FAT "In one study, we put overweight young adults on low-calorie diet. After they had lost 10 to 15 percent of their weight, we gave some of them a low-fat diet and the others a low-carbohydrate diet with lots of healthy fats, like olive oil, nuts, seeds and avocado. On the low-fat diet, their metabolism crashed. On the the low-carb, high-fat diet, their metabolism didn't slow at all."
33 DRINK MORE WATER Small studies show that water has the potential to boost metabolism. "It takes calories to process water, because everything we do takes calories. The more water the more calories you need to expend. I suggest aiming for around two litres a day."
34 ...AND A CUP OF COFFEE OR GREEN TEA In the study of eight men, caffeine increased energy expenditure by 13 percent. Even better, "brewed tea also raises metabolism rates. Be careful not to cancel out the health benefits: If you like sugar in your tea, use one teaspoon or less."
35 SPREAD YOUR PROTEIN THROUGHOUT THE DAY Most people "can absorb only about 25 to 35 grams of protein at the time of muscle building and repair." The rest will turn to fat. As a guide, 30 grams of protein is equivalent to five eggs and roughly 570 grams of low-fat yogurt.
Don't buy these lines!
36 PRACTICE MODERATION Say no to trans fat. "The high intake of trans fat [found in processed food] is linked to insulin resistance and weight gain around the abdomen. Indians, have a tendency to accumulate girth around the abdomen, possibly due to diminished tolerance to trans fats."
37 'WHOLE GRAIN' LABELS "Just because the package say 'made with whole grains', It doesn't mean it's 100 percent whole grain. In fact, it could be only 1 percent whole grain."
38 EGGS CAUSE HIGH CHOLESTEROL "We now know cholesterol levels are determined largely by the mix of fat you eat. So it's OK to have eggs."
39 EAT SMALL MEALS In some clinical trials, people who are told to eat five or six small meals a day overeat the wrong things. "Weight gain is inevitable if you don't opt for healthy snacks like fruits or nuts."
40 PASTA IS BAD "Because pasta is extruded to make shapes, it is longer to digest, so even though it has the same ingredients as white bread, it doesn't cause a rapid sugar spike." Overcooking or overeating pasta, though, will still raise blood sugar.
41 ORGANIC IS HEALTHIER "You may have environmental reasons to look for organic, but there is a little science to show that these relate to health." (Eating organic food may reduce your exposure to pesticides and other toxins.)
42 AVOID GHEE ALTOGETHER "Unlike refined oils, ghee is rich in [healthy] saturated fats and monounsaturated fatty acids (MUFA). These are anti-inflammatory in nature and have the favourable ratio of heart healthy, omega-3 and -6 fatty acids. Ghee also has antioxidants, like beta carotene and vitamin A, that help maintain cellular integrity and prevent cell damage." (Eat in moderation.)
43 CUT MOST SALT It may be less of a risk than scientists thought. "But hypertension patients should still follow their doctor's sodium advice."
44 YOU HAVE TO GIVE UP CRABS "The cornerstone of every longevity diet complex carbohydrates: whole grains, brown rice, sweet potatoes and beans."
45 SMOOTHIES ARE HEALTHY TREAT "Many smoothie places use mixes with added sugar, other additives and no real fruit. Ask what they put in their smoothies. Or make one at home."
5 MORE GOLDEN RULES
46 SHRINK YOUR LAST MEAL "Your first meal of the day should be big, lunch should be middle-size and dinner, small. A big breakfast fuels your muscles and brain. A small dinner allows digestion to rest overnight and won't saturate your system with calories your body is more likely to store."
47 ...AND FAST FOR 12 HOURS AT LEAST TWICE A WEEK "If you eat at 7 a.m., make sure you are done eating for the day by 7 p.m. That puts your body into a fasting mode, which could slow ageing in the brain, help you sleep better and keep you from gaining weight."
48 DON'T EAT BASED ON ONE STUDY "Remember that one study doesn't make a truth. It takes years and a whole body of evidence before scientists can make a solid nutritional recommendation."
49 IT's NEVER TOO LATE TO MAKE A CHANGE "We put 20 African Americans on a high-fibre African diet and 20 rural Africans on a low-fibre western diet. After just two weeks, the biomarkers for cancer risk in the Americans dropped, while those in the Africans jumped significantly."
50 ...EVEN A SMALL ONE "The data shows that some improvement is better than none. Even if you make only one change-drink fizzy drinks twice a week instead of every day-it will make a difference."
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