5 Health and Nutrition Tips That Are Actually Evidence-Based
There is a lot of confusion about health and nutrition.
People, even qualified experts, often seem to have exactly the opposite opinions.
Despite all the differences, however, there are some things that are well supported by the research.
Here are 27 health and nutrition tips based on good science.
1. Do not drink sugar calories
Sweet drinks are the fattiest things you can do in your body.
In fact, liquid sugar calories are not registered by the brain in the same way as calories from solid foods (1).
For this reason, if you drink soft drinks, you ultimately consume more calories (2, 3).
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and various health problems (4, 5, 6, 7).
Keep in mind that fruit juices are almost as bad as soft drinks in this respect. They contain just as much sugar and the small amounts of anti-oxidants DO NOT deny the harmful effects of sugar (8).
2. eat nuts
Although they contain a lot of fat, nuts are incredibly nutritious and healthy.
They are full of magnesium, vitamin E, fiber and various other nutrients (9).
Studies show that nuts can help you lose weight and fight type 2 diabetes and heart disease (10, 11, 12).
In addition, about 10-15% of calories in nuts are not even absorbed by the body and there are indications that they can stimulate metabolism (13).
In one study, almonds were found to increase weight loss by 62% compared to complex carbohydrates (14).
3. Avoid processed junk food (eat real food instead)
All processed foods in the diet are the main reason why the world is bigger and sicker than ever before.
These foods are designed to be 'hyper-rewarding', so they push our brain to eat more than necessary, which even leads to addiction in some people (15).
They also contain few fibers, proteins and micronutrients (empty calories), but are rich in unhealthy ingredients such as added sugar and refined grains.
4. Do not be afraid of coffee
The coffee was unfairly demonized. The truth is that it is actually very healthy.
Coffee is rich in antioxidants and research has shown that coffee drinkers live longer and are at lower risk for type 2 diabetes, Parkinson's disease, Alzheimer's disease and many other diseases (16, 17, 18, 19, 20, 21).
5. eat oily fish
Almost everyone agrees that the fish is healthy.
This applies in particular to fatty fish, such as salmon, which contains omega-3 fatty acids and various other nutrients (22).
Studies show that people who consume the most fish are less likely to contract all kinds of diseases, including heart disease, dementia and depression.
People, even qualified experts, often seem to have exactly the opposite opinions.
Despite all the differences, however, there are some things that are well supported by the research.
Here are 27 health and nutrition tips based on good science.
1. Do not drink sugar calories
Sweet drinks are the fattiest things you can do in your body.
In fact, liquid sugar calories are not registered by the brain in the same way as calories from solid foods (1).
For this reason, if you drink soft drinks, you ultimately consume more calories (2, 3).
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and various health problems (4, 5, 6, 7).
Keep in mind that fruit juices are almost as bad as soft drinks in this respect. They contain just as much sugar and the small amounts of anti-oxidants DO NOT deny the harmful effects of sugar (8).
2. eat nuts
Although they contain a lot of fat, nuts are incredibly nutritious and healthy.
They are full of magnesium, vitamin E, fiber and various other nutrients (9).
Studies show that nuts can help you lose weight and fight type 2 diabetes and heart disease (10, 11, 12).
In addition, about 10-15% of calories in nuts are not even absorbed by the body and there are indications that they can stimulate metabolism (13).
In one study, almonds were found to increase weight loss by 62% compared to complex carbohydrates (14).
3. Avoid processed junk food (eat real food instead)
All processed foods in the diet are the main reason why the world is bigger and sicker than ever before.
These foods are designed to be 'hyper-rewarding', so they push our brain to eat more than necessary, which even leads to addiction in some people (15).
They also contain few fibers, proteins and micronutrients (empty calories), but are rich in unhealthy ingredients such as added sugar and refined grains.
4. Do not be afraid of coffee
The coffee was unfairly demonized. The truth is that it is actually very healthy.
Coffee is rich in antioxidants and research has shown that coffee drinkers live longer and are at lower risk for type 2 diabetes, Parkinson's disease, Alzheimer's disease and many other diseases (16, 17, 18, 19, 20, 21).
5. eat oily fish
Almost everyone agrees that the fish is healthy.
This applies in particular to fatty fish, such as salmon, which contains omega-3 fatty acids and various other nutrients (22).
Studies show that people who consume the most fish are less likely to contract all kinds of diseases, including heart disease, dementia and depression.
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