Skip to content
|Why Healthy Foods Make You Slim|
|Written by Jeff Behar, MS, MBA|
Natural foods are also nutritious and contain much of what is good for us, including vitamins and minerals, fiber, the cancer-fighting antioxidants found in fruits and vegetables, and the sustained energy provided by whole grains and complex carbohydrates. They reduce our risk of heart disease, diabetes, and cancer.
Eat More "Low Energy Dense" Food
Recent work by Rolls et al.has shown that modifying meals to increase the amounts of fruits and vegetables, which are generally not particularly energy dense, increases satiety and leads people to select meals with a lower total calorie content. Additionally, when only a portion of the total diet was replaced with lower-energy-dense foods, the calorie loss was still substantial. However, they have also found that instructing subjects to increase the fruits and vegetables in their diet was not sufficient for weight loss to occur, unless the added fruits and vegetables also displaced high-energy-dense foods(1). Low energy density and low GI tend to cluster, because both categories favor increased fiber, lowered added sugars, and increased whole grains.
The Fiber Connection
The Lean Protein Connection
Therefore adding protein to carbohydrate meals will lower the overall GI value, and as a result keep blood sugar levels lower and allow the pancreas to work less hard. Meals that are absorbed slower also have the added benefit of satisfying our feelings of hunger and making us feel full, resulting in less calorie consumption.
As briefly touched on above, diets high in sugar and refined carbohydrates like bread, pasta, cereal, and other mainly "low-fat" processed foods increase your body's production of insulin. When insulin is at high levels in the body, the food you eat can get readily converted into body fat, in the form of triglycerides (to top it off, high triglyceride levels in the body are one of the greatest risk factors for heart disease). Eating these foods also tend to leave you less satisfied than those that contain adequate fat levels; so you eat more and get hungrier sooner.
Restrict processed/refined carbohydrates, such as high-sugar foods, white flour foods such as breads, pasta, etc. Instead consume nutrient-dense, unprocessed foods. By doing so you will feel full sooner , feel more full overall, and consume less calories as a result. Therefore eating more healthy foods will help you lose weight.
People who eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes (lentils, dry beans and peas), and limited amounts of lean animal protein (reduced-fat dairy, fish, chicken, and lean cuts of other meats), often find that they can eat as much as they want without gaining weight.
|< Prev||Next >|
Contact Our News Editors
| Back to Front Page
|| List of all Health and Medical Sections
|Diseases and Conditions|
|Health and Medical|
|Mind, Body, Spirit|
|Natural Medicine/Natural Healing|
|General Nutrition Articles|
|Latest Health and Medicine Studies|
|Vitamins and Supplements|
A to Z Health: