Help us break the myth about them!

Help us break the myth about them!

If you look at high-calorie foods (we’re not talking ultra-processed, of course), none of them are good or bad. in itself. We know that our body needs energy from food calories, to carry out daily activities. These energy needs will be all the more important as our activity will be intense and will be minimal if we lead a sedentary life.

natural foods vs. ultra-processed

It is easy to understand that our body will never react the same if you eat a donut and drink a soft drink as if you choose an avocado toast with seeds and whole milk with pure cocoa. Although the first option has the same number of calories, or even less, a donut made with refined flour and hydrogenated fats (fried and covered in white sugar), accompanied by a carbonated drink is a calorie bomb…empty (and potentially pro-inflammatory).

However, a good piece of wholemeal rye bread with an avocado spread and a spoonful of assorted seeds – choose a glass of whole milk with 70% cocoa powder as your drink – is another bomb of caloriescomposed this time of a large number of beneficial nutrients for the body: calcium, vitamins B1, B2, B3, B5 and B9, minerals like magnesium and potassium, fiber of two types, amino acids and essential fatty acids. Nothing to see, right?

Thus, it is clear that it is appropriate lose the fear of calories think about What do we eat?. This leads us to review another important concept: the caloric density (a lot of energy in the minimum size).

Lots of calories (but valuable)

Between the There are many high calorie density foods that are nutritionally great.. Many are suitable for people concerned about weight control because if taken in reasonable amounts they can be consumed without much remorse. What are? ANDl avocado, extra virgin olive oil, nuts, seeds, dark chocolate, aged cheeses, fatty fish, whole dairy products and certain fruits such as coconut. Little is said about it and it contains no less than 350 calories per hundred grams.

What you need to prioritize when judging these foods is that you need to pay more attention to the number 100 (grams) than 350 (calories). You’re never going to eat 100 grams of shredded coconut, are you? It is the same for dates, olives or dehydrated fruits.

The best “fattening” foods

If we look at the additional benefits of these foods, we know that ripened cheese (300-400 kcal/100gr.) is one of the best sources of calcium that exist, dark chocolate (600 kcal/100gr.) is a pure antioxidant, whole milk yogurt It is essential to obtain a healthy microbiota and extra virgin olive oil (900 kcal/100gr.) Contains the most beneficial fatty acids of the whole food table and contributes to a better absorption of the vitamins of the vegetable that it accompanies.

dried fruits and especially nuts (600 kcal/100gr.), they are rich in proteins, fibres, healthy lipids, calcium, iron, iodine, magnesium, zinc, sodium, potassium, phosphorus, selenium, thiamin, riboflavin, niacin, folate and vitamins B6 and E. In all these cases, caloric value is set aside in favor of nutrient density, each calorie they provide us with is accompanied by many nutrients.

If your load is centered on the fact that you need to lose weight, the basis of your diet should be: fruits and vegetables which, given their high content of water, fiber, vitamins and minerals, are generally low in calories.

Dairy products, whole grains, white fish, eggs, lean meats, legumes… In this case, dense foods Calorically speaking, they should be reserved for eat them in small amounts (as an accompaniment, dressing or decoration…)

Lose weight without giving up calories

Many nutritionists agree that, far from boycotting weight loss diets, sometimes these high calorie foods -especially when they are good sources of healthy fats- can contribute to the success of a well-planned weight-loss diet. They contain a lot of fiber (soluble and insoluble), which takes advantage of their satiating power – even in small quantities -, delays gastric emptying and promotes certain nutrients such as glucose (from bread, potatoes, pasta, etc. . ) take longer to be absorbed, which avoids a sudden release of insulin, which in the long term causes us to gain weight or not be effective in burning accumulated fat.

#break #myth

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