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Understand the relationship between whole foods and weight gain

Understand the relationship between whole foods and weight gain

Obesity has been a central theme in health-related publications. In fact, its magnitude deserves space. Overweight has been strongly related to several diseases such as diabetes, heart disease, high blood pressure, liver fat and even some types of cancer. Changes in lifestyle with increased physical activity and caring for food are powerful weapons in combating what is considered the evil of the century.

Fibers are strong allies in this process. There is consensus in all medical literature on the benefits of fiber consumption in weight management. Several mechanisms may be associated with this benefit. Among them the power to provide satiety of foods rich in fiber, because fibers, especially the soluble ones, increase the viscosity of the diets making digestion slower. This process can also lead to increased secretion of some hormones related to satiety. In addition, dietary fibers can impose a mechanical barrier to the absorption of macronutrients such as fats and carbohydrates in the gut helping to control blood glucose and cholesterol.

With so many benefits, fiber use has become a weapon of industry to enrich your products and improve your images. You can find carbonated drinks, water, cottage cheese, snack foods, biscuits, juices and a multitude of products enriched with fibers. Behind the appeal of whole or fiber rich product, what we are finding is a variety of products rich in sugar or salt and fat, lots of fat. And the inevitable happens: weight gain! The consumption of some products with integral labels is contributing to obesity. A true paradox!

There is another very relevant question for weight gain from the consumption of these foods. It refers to the fact that products with health claims are consumed in high quantities. Both industrialized products, especially cookies, and minimally processed foods such as brown rice and pasta. The fact of being integral works as an endorsement for exaggerated consumption. And it is precisely the reverse that can bring health benefits. As fiber increases satiety, it would be expected that people would eat less of these products and not more.

Satiety is an extremely complex mechanism and often the consumption of fiber is not able to reduce hunger and help with weight loss. Even so, nutrient-rich foods continue to be part of the health recommendation. The only way to ensure the presence of fiber in the diet and to take advantage of this nutrient is to consume it at every meal, every day. You can achieve optimal fiber recommendations by consuming at least four types of fruit, two servings of vegetables, two servings of grains, and three portions whole grains such as bread and rice. Portions should be adjusted individually so that the results achieved are actually positive.

As far as processed products are concerned, the consumer should be careful not to fall into traps that are thoroughly articulated by the food industry. Having fibers or being integral should not be the sole criterion for choosing a particular food. You need to be low in fat, salt and sugar and the amount should be equal to or greater than 2 grams of fiber in 30 g of food.


Curry can help prevent cancer and obesity

Curry can help prevent cancer and obesity

Curry is a blend of spices essentially based on turmeric (20 to 30%) associated with coriander, cumin, nutmeg, ginger, pepper and cinnamon may vary the composition. Its health benefits are related to turmeric or curcumin, its active compound. The composition of curry further enhances the action of curcumin, since black pepper, present in curry, has piperine, which improves the bioavailability of curcumin by making its action potentiated.

(Food)

How Paolla Oliveira keeps the body: nutritionist reveals

How Paolla Oliveira keeps the body: nutritionist reveals

At age 35, actress Paolla Oliveira has exhibited a sculptural body in TV Globo's novel "A Força do Querer" in which she plays a police officer who dreams of being an MMA fighter. To achieve current physical fitness, she needed to change her exercise routine and her choices for meals. "As the character of the novel demands a greater physical preparation, the training is very intense, I introduced in the food plan of Paolla more proteins and roots, like such as fruits, vegetables and soups, as well as proteins and soups, antioxidant foods such as red fruits, cocoa, whole grape juice, which are essential in the food plan Following the advice of the expert, Paolla Oliveira had to reduce the intake of carbohydrates, leaving this type of food only for breakfast.

(Food)