7 foods you don’t need to get out of your life

We often have doubts about what we can really eat, but the fact is that today we have a lot of information at our disposal: what we lack is to seek reliable sources and data that have a scientific basis for our safety.

That’s why being radical doesn’t help when it comes to eating: the essential thing is to understand that we don’t need to be restrictive or completely deprive ourselves of food to maintain healthy behavior. Between 8 and 80 I keep my balance, always aiming for the health of the organism. Just consume consciously, follow a healthy and balanced diet, rich in vitamins, minerals and macronutrients.

Therefore, it is worth speaking to qualified professionals to find out how often such foods should be ingested and their respective quantities, remembering that this should be done individually and always considering the comorbidities involved.

That is why I have compiled a list here based on foods and substances “misreported” by people, which generate questions and fears in their inclusion in the diet.

So what are these foods that don’t need to be taken out of your life?

1. Eggs

For many years, eggs have been considered a health food due to their high cholesterol content. But today we know that this is not the case, and no, it does not need to be completely removed from your diet. Eggs have great nutritional value, as they contain vitamins A, B2, B6, B9, B12, choline, E, D and K; and the minerals zinc, sodium, selenium, potassium, phosphorus, magnesium, iron, iodine and calcium. It also contains omega 3, lutein and zeaxanthin and high biological value proteins.

Of course, the way the egg is produced can also have a positive or negative impact. Always prefer healthier cooking: scrambled, hard-boiled or fried eggs without excess fat.

Studies still in development have no concrete decision, so this issue is often controversial. But yes, in a life of healthy habits (exercise and food control), the egg can be ingested daily without damaging the individual’s lipid profile. It is necessary for each person to have individualized guidance based on their state of health and the presence or absence of dyslipidemia.

Who shouldn’t eat eggs? Allergies and people who are not licensed for a specific health condition.

2. Wheat or gluten in general

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This gluten thing is everywhere! Gluten is a protein found in malt, barley, rye, wheat and industrialized products such as biscuits, pasta, cakes, biscuits, etc. It is a myth that gluten is bad for your health and should not be ingested. So no, you don’t have to take gluten out of your life. It’s only bad for people with gluten sensitivity and non-celiac celiac disease.

3. French bread

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The dreaded French bread is nothing but wheat flour, salt, water and yeast. While it’s not nutritionally rich, you don’t have to take it out of your life, only if you have a non-celiac gluten sensitivity, celiac disease, or allergy to this protein, as I mentioned earlier. Therefore, it can be consumed on a daily basis and stop being a villain. Eating a French roll a day is not a problem, even better when paired with options that contain fiber and protein to lower the glycemic index.

4. Butter and cheese

Dairy products can cause great controversy, after all: do we really need to consume dairy products? The answer is no, do you know why? Because we have other sources of vitamins and minerals, such as calcium, which are found in food in nature and, therefore, we do not need to consume industrialized milk, which in addition to being inflammatory for some people, is rich in additives.

But since we are already culturally adapted to butter and cheese in our life, we certainly don’t need to rule them out. It is preferable to consume white, less fat cheeses and of course a tastier yellow cheese from time to time, such as soft cheese, among others. As for butter, always look for a good quality one and avoid using it in excess, as its ingredients include sour cream (whipped cream) and salt.

Who shouldn’t consume these products? People who are lactose intolerant and cannot eat a lot of fat, that is, those who have high cholesterol. Even those allergic to milk proteins should not consume these foods.

5. British potatoes, pasta and rice

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Ah, the famous carbohydrates that people love so much. So, can’t we eat them? We can, carbohydrates are our source of energy and we need them every day: they turn into sugar in our body, so we must be careful, but not completely exclude them.

Potatoes, pasta and rice are simple carbohydrates with a high glycemic index. In addition to not giving satiety, as they are absorbed very quickly by the body, they increase our insulin in the blood, that is, diabetics: be careful. A better option would be to eat them in smaller quantities, always associate them with protein and fiber (like a nice plate of pasta with meatballs), and also include complex carbohydrates, such as cassava, sweet potatoes, brown rice, etc. These complex carbohydrates have more fiber and give you more satiety, as they take longer to absorb.

So, going back, of course: potatoes, pasta and rice can in fact be part of the diet, always in the right quantity and without exaggerating.

6. Chocolate

Eat white or milk chocolate, right? Maybe yes. While not ideal for everyday life, these chocolate options can be consumed, yes, from time to time and preferably in small quantities to satisfy the craving. I defend the principle and the idea that if you maintain a healthy life and diet, it’s not a little chocolate once in a while that will ruin everything, right?

Therefore, it is worth remembering that milk and white chocolates are more palatable because they have a higher amount of sugar, but it is preferable to invest in chocolates with 70% cocoa, which have little added sugar. In this way you can make the most of the antioxidant properties present in flavonoids and polyphenols.

For diabetics, the care and recommendation of a qualified professional for follow-up and guidance is required.

7. Ps

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Salt, or sodium chloride, is a practically indispensable element in our kitchen, right? And this is because salt has the power to enhance flavors, make all foods tastier, as well as being an excellent preservative. Salt does not need to be completely excluded from the diet, it can be used as long as it is in moderation and in compliance with the recommendations of the WHO (World Health Organization), which establishes the intake of 5 g of salt per day.

What happens is that people generally prefer saltier foods and also consume a lot of industrialized foods, and therefore end up extrapolating the amount of daily salt that could be ingested. Therefore, WHO intends to reduce salt levels in industrialized products in some countries by 2025. Excess salt can cause problems with hypertension, cardiovascular and kidney disease. And those who already have such diseases, should more strictly control their salt intake.

Although it does not have significant quantities of mineral salts, the salt, being composed of sodium and iodine, helps to maintain the hydroelectrolytic balance. You can, yes, consume salt, as long as you follow the daily recommendation, not exceeding your limit, or if your doctor or nutritionist allows you to address these involved comorbidities.

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Marcela Andrade, a weekly columnist for Mega Curioso, has a bachelor’s degree in social communication with a major in public relations, a bachelor’s degree in nutrition, a judicial expert in nutrition, and a postgraduate student in public health with an emphasis on health strategy. family.

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