Title : 14 Nutrition Facts backed by strong evidence
link : 14 Nutrition Facts backed by strong evidence
14 Nutrition Facts backed by strong evidence
Dozens of studies are published every week, but most of them are of low quality.
The studies most commonly promoted by the media are laboratory studies, animal studies or observational studies.
These studies have limited value on their own, and their results often completely contradict each other.
This has caused a lot of confusion about what constitutes evidence-based nutrition.
However, there are some nutrition facts that are truly backed by solid evidence.
These are supported by systematic reviews, meta-analysis of randomized controlled trials or -. The best types of studies that have
Here are 14 nutrition facts that are supported by strong evidence.
1. Diets weight loss in low
carbohydrateslow-carb diets are certainly effective weight loss although the mechanism behind it is much debated .
They have been shown to produce the same or better results than low-fat diets in studies lasting from 6 weeks to 2 years ( 1 2 3 4 5 6 7 8 9 ).
Indeed, a detailed analysis of 17 randomized controlled studies analysis found that, in general, low-carb diets led to greater weight loss and reduction in risk factors for heart disease, compared to low-fat diets ( 10 ).
low-carbohydrate diets appear to be particularly beneficial for people with metabolic syndrome, who carry excess weight around the middle and have a higher risk of diabetes.
In a 12-week study of men with metabolic syndrome, the low-carb group lost almost twice more weight than the low-fat group. They also had an average 20% decrease in abdominal fat, compared with 12% in the low-fat group ( 7 ).
In many studies, were allowed to the low-carb eating unlimited protein and fat. One of the reasons why low-carb diets work so well is that they tend to reduce appetite . This results in a spontaneous decrease in caloric intake ( 8 , 9 ).
Conclusion: Many controlled studies have shown that low-carbohydrate diets are effective for weight loss. They also reduce many risk factors for heart disease.
2. Saturated fat does not cause heart disease
For decades, it was believed that consumption of saturated fat raises the risk of heart disease.
The theory was that saturated fat raises cholesterol levels in the blood and led to clogged arteries, causing heart attacks.
In response to warnings from health organizations, many people replace whole milk dairy products with low fat and fat free versions. They also exchanged natural fats like butter based margarine for vegetable oil.
However, in recent years, several systematic reviews and meta-analyzes reviews have found no relationship between consumption of saturated fats and heart disease ( 11 12 13 14 15 ).
A review in 2014 of 76 observation and studies controlled trials with more than 650,000 participants found that those with a high intake of saturated fat had a higher risk of heart disease ( 11 ).
Moreover, some data suggest that replacing a portion of their saturated fats to unsaturated fats may reduce the risk of heart problems slightly. [19459004( 12 13 )]
However, the claim that consumption of saturated fat it makes heart disease is not Compatible by the best evidence available to date.
Conclusion :. Analyzes comprehensive observational and controlled studies have found convincing evidence that consumption of saturated fat causes heart disease
3. Coffee and green tea are healthy beverages
Coffee and green tea are two of the most popular beverages in the world.
A lot of evidence suggests that also among the healthiest.
contain Caffeine , several studies have shown increases alertness, mood, metabolic rate and exercise performance ( 16 , 17 , 18 ).
An analysis of 41 studies found that the most effective dose to maximize the benefits of caffeine without causing side effects was 38-400 mg per day. This equates to approximately 0.3 to 4 cups of coffee a day, depending on the strength ( 19 ).
Research has also shown decreased risk of type 2 diabetes among coffee drinkers, especially those who drink several cups a day on a base daily ( 20 21 22 23 ).
In an extensive review of 18 studies involving more than 450,000 people, there was a 9% reduction in the risk of type 2 diabetes per cup of regular coffee consumed per day. The reduction of decaf was 6% for each cup consumed daily ( 23 ).
Additionally, coffee has been shown to protect against liver cancer and cirrhosis, a disease of the liver inflammation and scarring that can occur in alcoholics or those with hepatitis ( 24 25 ).
Green tea contains antioxidants known as catechins, which help reduce inflammation, a driver of the aging process and many diseases ( 26 ).
Moreover, green tea is a rich source of epigallocatechin gallate (EGCG). This antioxidant has been shown to help reduce belly fat in several studies ( 27 28 29 ).
Conclusion: Many studies have shown that coffee and tea have beneficial effects. This includes improving mood, increasing physical and mental performance, improved metabolism and reduced risk of various diseases.
4. Sugary drinks fatten
Sugar is more than empty calories. In excess, it can lead to health problems and weight gain, especially when consumed in liquid form.
Sugar (sucrose) containing 50% glucose and fructose 50%, while high fructose corn syrup containing 45% glucose and 55% fructose. fructose has been linked to obesity and various chronic diseases, such as type 2 diabetes and heart disease ( 30 ).
In observational and controlled studies, sugar-sweetened beverages have shown a strong relationship with weight gain, including abdominal or visceral fat around the liver and other organs ( 31 , 32 , 33 , 34 , 35 ).
In a study in children found that for each serving of soda or other sugary drink consumed per day, the risk of obesity increased by 60% ( 33 ).
In a controlled 10-week study, overweight people who consume 25% of calories as fructose-sweetened beverages experienced a 14% increase in visceral fat ( 35 ).
Research suggests that the calories consumed in liquid form do not have the same appetite-suppressing effect as solid calories do. This leads to excess calories consumed during the day, which are then stored as fat ( 36 37 ).
Conclusion :. Sugary drinks have been shown to promote weight gain and unhealthy abdominal fat, which increases the risk of disease
5. Extra virgin olive oil is good for you
the evidence supporting the benefits of extra virgin olive oil continues to increase ( 38 ).
oil extra virgin olive oil contains oleic acid, a type of monounsaturated fat that has been shown to lower triglycerides, raise levels of HDL (the good cholesterol) and increase intestinal hormone fullness promoters GLP -1 ( 39 , 40 ).
In a broad analysis of 32 studies looking at different types of fat, oleic acid, olive oil was the only fatty acid linked to a lower risk of heart disease ( 38 ) .
Extra virgin olive oil also contains antioxidants called polyphenols . These can fight inflammation , reduce LDL cholesterol and protect it from damage, improve the function of the cells lining the arteries and lower blood pressure ( 41 42 , 43 , 44 ).
Researchers analyzed data on 5,800 people at a higher risk of heart disease found that the treated olive oil group produced a significant decrease in the levels of blood sugar and abdominal fat ( 45 ).
Conclusion: olive oil extra virgin contains oleic acid and antioxidants, which have been shown to reduce inflammation, lower cholesterol and improve other indicators of heart health
6. carbohydrates cutting improves management of diabetes
of the three macronutrients, carbohydrates have, by far the greatest impact on blood sugar. This is because they break down into sugar in the body.
Studies show low-carb diets lead to better control of blood sugar in people with type 1 and type 2 diabetes ( 46 47 , 48 , 49 , 50 , 51 , 52 , 53 54 ).
In a study of 21 people with type 2 diabetes who followed a diet containing 20 grams of carbohydrates or less per day, 81% of subjects were able to eliminate or reduce insulin or medications diabetes after 16 weeks ( 51 significantly ).
Although the very low-carbohydrate diets have proven to be extremely effective in reducing blood sugar , several studies have shown that a modest reduction in carbohydrates can also produce excellent results ( 52 53 54 ).
In one study, men with type 2 diabetes who ate a high-fiber diet with 100 grams of carbohydrates indigestible per day for 5 weeks had a reduction of almost 30% of the FPG, on average ( 54 ).
Conclusion: low-carb diets containing 20-100 grams of digestible carbohydrates per day has been shown that blood sugar levels. In some cases, participants can significantly reduce your diabetes medicine.
7. A high protein intake is beneficial for weight loss
Controlled studies have shown that consumption of diet high in protein is one of the best ways to achieve and maintain a healthy weight ( 55 56 57 58 59 60 ).
A high protein intake lowers levels of the "hunger hormone" ghrelin and increases the release of fullness hormones PYY and GLP-1. This leads to a natural reduction in calorie intake ( 60 61 62 ).
In a controlled study, people who ate a diet containing 30% of their calories from protein ended up consuming 441 calories less per day, without restricting your intake consciously ( 63 ) .
Moreover, the protein has a higher thermic effect than carbohydrates or fats, which means that increases the metabolic rate more for several hours after a meal ( 64 , 65 , 66 ).
Conclusion :. high-protein diets promote weight loss and maintenance by reducing hunger, increasing the feeling of satiety and increase metabolism
8. Nuts are healthy and loss weight Friendly
nuts are delicious and provide many health benefits.
Several observational studies have shown a link between high consumption of nuts and lower risk of heart disease ( 67 ).
One study found that people who ate nuts more than 4 times per week had a 37% less heart disease than those who ate nuts less often ( 68 ).
Almonds , pistachios, nuts and found Brazil nuts to reduce markers of inflammation, improve cholesterol levels and improve the function of cells lining the arteries ( 69 70 71 72 73 74 75 76 ).
Moreover, despite its relatively high calorie content, many studies have found that nuts tend to prevent weight gain and in some cases promote weight loss ( 71 75 77 78 ).
Conclusion :. nuts are anti-inflammatory, help protect heart health and are beneficial for weight control
9. The ketogenic diet can help control seizures
epilepsy is a disorder characterized by repeated seizures in the brain.
is often treated with drugs that have strong side effects.
However, a very low carbohydrate ketogenic diet it has also shown promise in treating the disease.
Indeed, studies have shown that to work in up to 50% of patients who do not respond to drug therapy or can not tolerate the side effects of medications ( 79 , 80 81 82 ).
Of patients who do not respond to diet, the results can be spectacular. In one study, children treated with a ketogenic diet for three months had a 75% decrease in seizures, on average ( 82 ).
The ketogenic diet limits intake of protein classical 10% of the calories and carbohydrates to less than 5%.
A less stringent option that has shown equally good results is the modified Atkins diet , which does not limit the protein ( 83 84 85 86 87 88 ).
In a study of three controlled month 102 children, 30% of those who followed the modified Atkins diet had one or more than 90% reduction in seizures, while more than half had at least a reduction of 50% ( 88 ).
Conclusion :. The classic ketogenic diet and modified Atkins diet have been shown to reduce seizures in many children with epilepsy
10. Whole grains are healthier than refined grains
The whole foods are generally much healthier than processed foods and grain are not an exception.
Many large observational studies have found an association between a high intake of whole grains and reduced risk of obesity and heart disease ( 89 90 , 91 92 93 ).
Furthermore, controlled studies have found that whole grains may reduce inflammation, lower risk of heart disease and favorably affect appetite and weight ( 94 95 , 96 , 97 ).
In a study of calorie control of adults overweight and obese, eat two servings of whole grain oat cereal per day resulted in reductions in LDL cholesterol and belly fat ( 97 ).
On the other hand, the high consumption of refined grains have been associated with inflammation insulin resistance and increased risk of type 2 diabetes ( 98 , 99 , 100 ).
Conclusion: In most studies, whole grains have been shown to reduce inflammation, protect heart health and help control weight. Refined grains have been linked to adverse health effects.
11. Vegetables and fruits are healthy
Consumption of vegetables and fruits on a regular basis is considered very healthy practice.
larger studies around the world have found a significantly lower risk of many chronic diseases in people who eat more fruits and vegetables ( 101 102 103 104 105 ).
Researchers analyzed data from more than 65,000 people they found that those who ate at least seven servings of fruits or vegetables per day had a 42% lower risk of premature death than those who ate less than one serving per day ( 105 ).
Certain vegetables and fruits can be especially protective against cancer. These include blueberries , vegetables with high content of beta-carotene as spinach and carrots, and cruciferous vegetables like broccoli and cauliflower ( 106 107 108 ).
In controlled both in healthy people studies and people with diabetes have found that increased consumption of fruits and vegetables increases antioxidant levels in the blood and improves risk factors for heart disease ( 109 110 111 ).
Conclusion :. Several large studies have found that eating fruits and vegetables is linked to a lower risk of several diseases, including heart disease and cancer
12. Omega-3 fatty acids lower triglycerides
Eating enough omega-3 fatty acids is very important.
are good for the brain and has been shown to improve several risk factors, including blood triglycerides.
In fact, dozens of studies have shown that omega-3 fats significantly reduce triglyceride levels in the blood ( 112 113 114 , 115 , 116 ).
A systematic review of 18 studies of more than 800 diabetics, taking 3-18 grams per day of fish oil led to a significant decrease in triglycerides ( 116 ).
In addition, some studies have found that supplementation with these omega-3 fats can also reduce inflammation, increase HDL cholesterol and improve the function of the arteries ( 112 113 , 114 ).
Conclusion :. The omega-3 fatty acids have been shown to reduce triglyceride levels in the blood in many studies, along with other benefits
13. Calories are important, although it is possible that it is not necessary count them
a calories needed deficit for weight loss, but if calorie count helps appears to be highly individualized.
Studies show that when people consume more calories than they need, they gain weight. This is true both in lean and overweight ( 117 118 119 120 121 ).
Although there are many factors that affect the speed and ease of weight loss when people consume fewer calories than they need, lose weight ( 122 ).
Some studies suggest that calorie intake monitoring may be useful for weight loss, providing accountability ( 123 124 ).
Indeed, researchers analyzed 37 studies programs weight loss they found that the calorie count was more likely to lead to weight loss than all other behavioral changes ( 124 ).
On the other hand, some people may find counting calories stressful. Indeed, the calorie count may not be necessary if eaten in a way that helps you naturally consume fewer calories than you need .
Conclusion :. Is required Reducing calorie intake to lose weight, but counting calories may not be appropriate for everyone
14. The dietary cholesterol and whole eggs not they are bad for you
for decades, it was believed that cholesterol raise blood cholesterol and increase the risk of heart disease.
However, studies show that the more cholesterol you eat, your body produces less.
The result is that your cholesterol levels in the blood remain stable or increase only slightly ( 125 126 ).
Studies have shown that eating 1-3 eggs per day does not raise LDL cholesterol levels or increase the risk factors of heart disease in most people ( 127 128 , 129 ).
In fact, eating eggs has been shown improve some risk factors for heart disease, including raising HDL levels and promote beneficial changes in size and the form of LDL ( 130 , 131 , 132 , 133 ).
A small number of people who are considered "hyperresponders" cholesterol, have been found to experience a large increase in cholesterol levels in blood in response to a high intake of dietary cholesterol ( 134 135 136 ).
However, for most people, eating eggs regularly proved to be very healthy.
Importantly, you should eat all eggs , including the yolk . That's where almost all nutrients.
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