You don't Need Fancy Diets: One Golden Rule for Better Nutrition and Health



You constantly hear it: How to eat Paleo, Gluten-Free, Sugar-Free... You incessantly see the labels: Clean Eating, No Processed Food, Vegan... 

But what is all the hype about?

For a long time, we haven't thought about how important the food we consume is for our Physical and Mental Health. And we all saw the consequences—almost every person has some health or mental issue nowadays. Have you made this connection before? I doubt that you eat some pizza while imagining how it enters your body and takes part in the construction process of your cells and organs. But if you do so while knowing the content of your pizza, you might get a bit frightened. Being aware of the long-term damage your daily consumption of certain food products could inflict on your body will probably make you feel a rush of panic. At least I did...

When you feel the need to make a change

One day I got inspired and read the ingredients of the food products I buy daily. Then I browsed the damages they could cause and got mad at myself for not doing this earlier. For not taking full responsibility for my health and not treating myself better. 

  1. Artificial Trans Fats: Artificial trans fats can raise bad cholesterol levels and increase the risk of type 2 diabetes, heart disease like stroke, and cancer. (Commonly found in fried foods, baked goods, snack foods, fast food items, margarine, processed and packaged foods like microwave popcorn and frozen pizzas.)

  2. Sodium Nitrite and Nitrate: Used as preservatives in processed meats like bacon and hot dogs, these compounds can form harmful nitrosamines, which are associated with an increased risk of cancer and heart disease. (Commonly found in processed meats such as bacon, hot dogs, sausages, and cured meats.)

  3. BHA and BHT: Synthetic antioxidants added to extend shelf life in foods, BHA and BHT have raised concerns about potential health risks, including cancer, diabetes, disruption of normal hormone function, and toxic effects on the liver, lungs, kidneys, blood system, and reproductive system. (Commonly found in breakfast cereals, instant noodles, potato chips, margarine, baked goods, chewing gum, dehydrated soup mixes, and vegetable oils to extend shelf life and prevent oxidation.)

  4. Sodium Benzoate: While generally recognized as safe, sodium benzoate has been linked to the formation of benzene, a known carcinogen, under certain conditions involving exposure to heat and light, particularly in acidic environments. (Contained in carbonated soft drinks, fruit juices, flavored water, salad dressings, condiments, jams and jellies, pickled products, and processed and canned foods, serving as a preservative to inhibit the growth of bacteria, yeast, and mold.)

  5. Ascorbyl Palmitate: An antioxidant used in various foods, ascorbyl palmitate has raised concerns about potential carcinogenic effects when exposed to high temperatures during cooking and food processing. (Contained in packaged baked goods, cereals, and certain snacks like flavored potato chips.)

  6. Artificial Food Colors (e.g., Red 40, Yellow 6): Commonly added to candies and snacks, some artificial food colors have been associated with hyperactivity, ADHD and behavioral issues in children. 

Disclaimer: The simplified information presented here is for informational purposes only and may not encompass all nuances. The presence of toxic ingredients depends on product quality, safety regulations, and adherence to standards. Official labels and awareness of food safety guidelines are essential for informed choices. Note that the body has the natural ability to detoxify itself, so only excessive amounts and prolonged exposure to toxic ingredients may lead to the aforementioned health issues. 

This is when I felt the need to make a significant change. And so it started...

My research led me to the Paleo Diet, and I was like, "Yes, this is exactly what I and my family need to stop the detriment to our health!" But there is one problem—I am not the type of person who can follow a food regimen, a strict diet, or deprive herself of foods she craves. Not to mention that it's so hard to keep up with the latest trends in food and nutrition. Especially when it comes to Paleo, which contains so many different rules about what you can and can't eat. I, personally, got overwhelmed really fast.

I had to think of some other way

What has my genius invented? I decided to start TRANSFORMING every meal into a healthier form and NOT forbidding myself to eat what I want, which has each and every time proven ineffective because the forbidden is always more desired... This is how the human brain works.

Inspired by this idea, I gathered a lot of untraditional, original, and self-invented recipes that are delicious and healthy at the same time (yes, this is not a myth). But most importantly, they correspond to my main rule: "No toxins in my food!" 

You don't need a food regimen, you just need to make little changes toward healthier nutrition and keep them permanent. Like taking the decision, "I won't fry my potatoes in oil today, I will bake them with linseed oil instead."

How to know what is "No toxins"

If you feel inspired to abide by the "No toxins in my food!" rule, here are some some simple principles to reduce exposure to toxins:

  1. Read Labels: When buying packaged foods, read ingredient labels carefully. Avoid products with long lists of ingredients that include unfamiliar or artificial-sounding substances. For instance, when buying packaged meats, look for products that explicitly state "no added nitrates or nitrites" (associated with an increased risk of cancer and heart disease). Keep in mind that opting for lower-cost products may often lead to a higher presence of harmful ingredients.

  2. Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, olive oil, and linseed oil while minimizing the consumption of hydrogenated oils. Hydrogenated oils are oils that have undergone a chemical process to make them more solid and lasting, leading to the formation of trans fats (associated with hearth diseases, diabetes, increased risk of cancer, etc.).

  3. Bake instead of frying: Baking is generally considered healthier than frying because it uses less oil, preserves more nutrients in the food, and reduces the formation of  trans fats. Trans fats aren't to be found only in hydrogenated oils—the high temperatures used in frying can also cause oils to break down and form trans fats.

  4. Cook at Home: Preparing meals at home gives you more control over the ingredients you use and how you prepare them. It can also help you avoid hidden additives often found in restaurant and fast-food meals like BHA and BHT (associated with increased risk of cancer, diabetes, and reproductive problems). Additionaly, these meals often contain much higher levels of trans fats due to infrequent oil changes in their cooking processes.

  5. Limit Sugars and Artificial Sweeteners: Reduce your consumption of added sugars and artificial sweeteners like aspartame (associated with neurological  issues, anxiety, depression, and insomnia). Instead, use natural sweeteners in moderation, such as honey, maple syrup, or stevia.

  6. Avoid Artificial Additives: Be cautious of artificial colors (Red 40, Yellow 5 associated with ADHD), artificial flavors (Vanillin associated with neurological disruptions; Benzaldehyde associated with allergic reactions and asthma), and preservatives (Sodium Benzoate, Potassium Sorbate associated with ADHD, DNA damage and cancer). Choose foods with natural, recognizable ingredients.

  7. Organic and Pesticide-Free: Consider choosing organic produce and products labeled as pesticide-free to reduce potential exposure to harmful chemicals used in conventional agriculture. (Pesticides may harm the liver, kidneys, nervous system, reproductive health, neurological functions, and hormonal balance.)

  8. Water and Hydration: Drink plenty of water to support your body's natural detoxification processes. Consider filtering your tap water if you have concerns about contaminants.

  9. Meal Planning: Plan your meals and snacks ahead of time to avoid relying on processed convenience foods when you're hungry and pressed for time.

  10. Regular Physical Activity: Engage in regular physical activity, as it can support your body's natural detoxification processes and overall health.

By focusing on simple shifts toward healthier eating and being mindful of what goes into your body, you can pave the way for a healthier life. 


Sources:

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  3. Chapon, Julie and Fini, Jean-Baptiste. "Endocrine Disruptors: Are They a Ticking Time Bomb?" Yuka, 15 Nov. 2022. Accessed 10 Aug. 2023, https://yuka.io/en/endocrine-disruptors-health/.

  4. European Environment Agency. "How Pesticides Impact Human Health and Ecosystems in Europe." 26 Apr. 2023. Accessed 10 Aug. 2023, https://www.eea.europa.eu/publications/how-pesticides-impact-human-health.

  5. Kotopoulou, Sofia, et al. "Risk Assessment of Nitrite and Nitrate Intake from Processed Meat Products: Results from the Hellenic National Nutrition and Health Survey (HNNHS)." International Journal of Environmental Research and Public Health, vol. 19, no. 19, 2022, article 12800. doi: 10.3390/ijerph191912800. Accessed 11 Aug. 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9565037/.

  6. Lee, Dong Yang, et al. "Effect on health from consumption of meat and meat products." Journal of Animal Science and Technology, vol. 63, no. 5, 2021, pp. 955-976. doi: 10.5187/jast.2021.e101. Accessed 11 Aug. 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8564306/#B1.

  7. Linke, B. G. O., Casagrande, T. A. C., & Cardoso, L. A. C. (2018). "Food additives and their health effects: A review on preservative sodium benzoate." African Journal of Biotechnology, 17(10), 306-310. DOI: 10.5897/AJB2017.16321. Accessed August 11, 2023, https://academicjournals.org/journal/AJB/article-full-text-pdf/D8CAD5D56203.

  8. Malkan, Stacy. "Aspartame: Decades of Science Point to Serious Health Risks." U.S. Right to Know, 25 July 2023. Accessed 10 Aug. 2023, https://usrtk.org/sweeteners/aspartame_health_risks/.

  9. Pipoyan, Davit, et al. "The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns." Foods, vol. 10, no. 10, 2021, p. 2452. doi: 10.3390/foods10102452. Accessed 10 Aug. 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8535577/.

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