Healthy

If the question is whether there are healthy ultraprocesses, science already has an answer

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You enter the supermarket with the idea of eating better. You fill the cart with “high in fiber” bars, whole grains, 0% yogurts and vegetable protein milkshakes. Everything sounds healthy. Everything fits into the diet that you promised to follow on Monday. But according to the most recent science, you may be falling into a very common trap: that of the ultra -processed who disguise themselves as healthy. Healthy ultraprocesses? A new clinical trial, Posted in Nature Medicine magazineled by Samuel Dicken of the University College London, has he managed to answer this doubtful doubt: An ultra -processed with good nutritional profile is equally healthy as a natural food? The answer has been very blunt: no. Although these products meet the recommended values of sugar, salt or fat, their impact on the body is different. Science behind. For eight weeks, 55 adults overweight or obesity followed two different diets: one based on “healthy” ultraprocessed foods, such as frozen lasagers, cereals ready to consume and vegetable milkshakes; and another composed of minimally processed foods, such as homemade spaghetti, natural yogurt and fruits. Both diets complied with the official nutritional guides of the United Kingdom (Eatwell Guide), which allowed to compare the impact of processing, beyond nutrients. The result was revealing. The participants lost twice the weight with the minimally processed food diet and more than double body fat. But that was not all. Spontaneously – and without restrictions or portion control – the participants ate less calories when their diet was based on unproacted foods. According to the epidemiologist Filippa Juul, by Suny Downstate, consulted by The New York TimesThis is explained because minimally processed foods have less caloric density and require more chewing, which favors satiety. “Ultraprocesses have less texture, chew faster and stimulate appetite artificially,” Juul has summarized. If the results are projected to one year, researchers estimate that a diet based on natural foods could mean a loss of up to 13% of body weight in men and 9% in women. In the diet with ultra -processed, that figure would fall to between 4 and 5%. What distinguishes an ultra -processing food? The classification of food according to their degree of processing does not depend solely on their ingredients, but also on how they have been transformed. According to the study descriptionultraprocessed foods include “ingredients that are rarely used in domestic cuisine, such as emulsifiers, sweeteners, artificial flavors or flavor enhancers”, while minimally processed foods retain their natural shape and require a simpler preparation: fruits, vegetables, meat, fish, whole cereals, natural yogurt, etc. A “healthy” cereal bar can have added fiber, but it also usually contains syrups, stabilizers and artificial flavors. In contrast, a bowl of oats soaked overnight and mixed with fresh fruit and natural yogurt is a minimally processed food that provides fiber in its natural form and without additives. So what is really healthy? The study does not seek to generate alarm, but it does leave a clear message: it is not enough to look at the label numbers if the product is outrageous. How is done also matters. Nutritionist Brenda Davy, cited by The New York Timessummarizes it thus: “Cooking more at home, using recognizable ingredients and avoiding products with endless component lists remains the best recipe to take care of our health.” Along the same lines, Adrian Brown, co -author of the study, warns in The Guardian that the labels do not always tell the whole story: “The nutritional labeling does not capture the level of processing. Many products that seem healthy do not show warnings, but remain UPF.” The environment: a primary factor. As noted by doctor Chris Van Tulleken, author of the Ultra-Procedure Book People, the current food environment hinders healthy choice. “We cannot continue to blame the individual for a hostile food environment. The ultra -processed are cheaper, they are everywhere and are designed to hook,” has declared in The Guardian. Therefore, the authors of the study advocate public policies: better labels, marketing and tax regulations that favor access to fresh foods. Less tags, more real food. Although the study has limitations (short duration and small sample), its conclusions reinforce an increasingly solid scientific trend: minimally processed foods work better to control weight, reduce cravings and eat less effortlessly. And although it is not necessary to completely eliminate the ultraprocessed – the reality and the routines do not always allow it -, it is possible to recover control from the kitchen. The evidence is clear: it is not just what we eat. It is how what we eat is done. Image | Pexels Xataka | Making rice of more is no longer a mistake: cooling it and reheating it can reduce your calories according to some nutritionists

Believing that the healthy lasts less is changing how we eat (and how much we waste)

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Today, knowing how much a food really lasts has become almost a mystery. How much does a pepper in the fridge endure? Why does that apple have been in the fruitman for a week and nobody eats it? Have you spoiled or simply believe it? This confusion could be causing something else, an unnecessary increase in food waste. Short. Many foods come with labels such as “consuming preferably before”, “expiration date”, or even “packaged the …”, which has always been interpreted as a deadline for food security. However, According to EFSA (European Food Security Agency), this type of labeling does not mean that food is not safe after that date, but could lose quality, not security. There is a study behind. Between 2018 and 2024, more than 3,500 consumers from the United States, Canada, the United Kingdom and South Korea participated in an academic study in eight parts, Published in the Journal of Marketing Research. The objective of research was to understand how the perception of “healthy foods” affects their management and consumption. In one of the experiments, scientists asked participants to classify six products (cereals, snack bars, protein bars, yogurt, cookies and fried potatoes) in two categories: those who considered healthier and those who believed they would expire faster. The majority assumed that the food considered “healthier” were the ones who thought they would spoil before. Jeehye Christine Kim, professor at the University of Virginia and co -author of the study, explained it as follows: “This is due to the lack of knowledge about the deterioration of food. Consumers apply what they know about fresh fruits and vegetables to packaged foods, even when it is not logical to do it.” But there is something else. Research has shown that consumers were more likely to throw healthy food as their expiration date approached than to discard less healthy products in the same situation. However, researchers have given him a name: Heuristic Health. An automatic assumption that leads to think that, if a food is healthy, it must also be more perishable. That belief is born from the real experience with fresh fruits and vegetables – which are spoiled quickly – and is erroneously applied to packaged products such as yogurts or bars. To that is added another factor: the fear of making mistakes. As we do not always know how to identify whether a food is still safe or not, and since the labels do not help, we prefer to discard it “just in case.” But that “just in case” has a cost: more wasted food, many times without need. A search to waste less. Researchers suggest that one of the keys to solve this problem is on labeling. As explained by Brent McFerran, professor at Simon Fraser University and Co -author of the study, to The Wall Street Journalboth the food industry and governments must act, since “many perfectly healthy and safe foods for consumption usually throw themselves in the trash due to ignorance of how long they can be consumed without danger.” For its part, EFSA promotes information campaigns so that consumers learn the difference between expiration labels and preferred consumption, and drives manufacturers to improve the clarity of their containers. Beyond choosing healthy. Eating healthy should not mean throwing more food. But while confusion persists on what a date printed in a container really means, thousands of perfectly edible products will continue to end in the trash every day. Understanding what the labels mean, demanding clarity and rethinking our perceptions can have a real impact, not only on our health, but also on the planet. Because choosing healthy should also include taking care of what is not wasted. Image | Dean Hochman Xataka | A squirrel could cross Spain jumping from supermarket in supermarket: how we have obsessed with the purchase

If the question is whether to freeze a yogurt is a healthy alternative to ice cream, science is clear about the answer

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The kit to survive summer goes through having something cool: from icy drinks, watermelon in the fridge and, of course, ice cream. But in times of social networks and healthy lifestyle, the classic tubs or cucuruchos have been replaced by options that seem, more “healthy.” Yes, I’m talking about frozen yogurt or, in a more viral version, he Yogurt Bark. What is it? This recipe has gained popularity for being visually attractive and simple to prepare. The idea is simple, Greek yogurt is mixed with fruit or nuts and then extends on a tray, taking it to the freezer. The next day is split into pieces and enjoyed as if it were a sweet tablet, but like many viral trends, you have to go beyond the wrapping. A “healthy” option? Although natural yogurt, especially Greek, provides important nutrients such as proteins, calcium and in some probiotic cases, freezing it can alter some of its functions. According to Mayo Clinicmany probiotic strains do not survive the freezing and defrosting process, especially if proper temperature management and product formulation are not performed. In addition, it is essential to consider the composition of the yogurt used. Many yogurts available in the market are not “natural” in the strict sense: they can contain high levels of added sugars, artificial sweeteners, flavoring and thickening. And if we add sugary topings, the result can be a more caloric preparation than a moderate ration of traditional ice cream. So? Here comes the key summer question: if neither the traditional ice cream nor the frozen yogurt are ideal … so what? The answer is in balance. Eating ice cream every day is not necessarily bad, provided that the rest of your diet is healthy and have no conditions that advise you. The problem is not the ice cream alone, but how it integrates into your habits: do you take it for dessert after a balanced meal? Or do you use it to replace fruits, water or nutritious foods? In that sense, both ice cream and Yoghurt Bark They can have a place, provided they do not replace essential foods or take by system as “healthy without further ado.” THE FIT phenomenon. Taking care of food does not go on to change an ice cream ball for a frozen yogurt sheet and think that it is already. This quick replacement logic – bad, well frozen yogurt – is part of a superficial approach that has been installed thanks to Aesthetics Fit In social networks. However, all this does not go on trends or Hacks. It will understand what one eats, of exercise, rest … health is not measured in calories or Likesbut in balance. Image | Pexels Xataka | There are people eating human placenta. Science strongly asks you that, please, don’t do it

Is it healthy to eat an ice cream each and every day of summer? Science already has an answer

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In a balanced and varied diet it is not difficult to find a hole for occasional whim, a sweet dessert or a Snack from time to time. Now, finding balance is not always easy, even more so when we often receive news that they point out that foods like ice cream They are healthy, something that seems to contradict our most basic ideas about nutrition. So is this true? How often can I eat ice cream? First, bad news: no, eating ice cream is not especially healthy. As with the consumption of certain alcoholic beverages such as wine, the fact that some study finds positive properties in any of its converters, does not necessarily imply that a food will be healthy. Here it is important to address several issues issues. The first is that there may be other components that cancel the positive effect detected. In the example of wine, its alcohol content tends to counteract the impact of compounds such as polyphenols. A key question to ask ourselves here is if we can obtain the beneficial compounds of a source that does not contain the harmful compounds. It is also relevant to attend to what aspect of health a certain study refers. Analysis can be carried out focused on A specific aspect of healthsuch as the incidence of cardiovascular diseases, diabetes or cancer. It is therefore important to understand that what can be good for one aspect of our health may not be so much for another. Interpreting the results of a study is important, but sometimes the methodology can also give us important clues when making this interpretation. An example we have In an article for The conversation Written by Duane Melor, expert in Medicine and Nutrition of Birmingham Aston University. Although it is an interesting result, some factors must be taken into account, the first, the fact that ice cream represents a small element of the diet and that sometimes other variables can play a bad pass. Melor In a doctoral thesis published in 2018 and focused on the heart effects of dairy products. The thesis, the expert indicates, included a study in which it was observed that, among the study population (composed of people with type 2 diabetes), those who consumed ice cream no more than twice a week showed a 12% lower risk of suffering from cardiovascular diseases, compared to those who did not consume this sweet. Although it is an interesting result, some factors must be taken into account, the first, the fact that ice cream represents a small element of the diet and that sometimes other variables can play a bad pass. “It is important to note that this bond between ice cream and heart disease only becomes apparent when other aspects of people’s health are taken into account, including how healthily they ate,” MELLOR EXPLAIN IN YOUR ARTICLE. “This suggests that eating A generally healthy diet It is possibly more important when reducing the risk of cardiovascular disease in people with type 2 diabetes, compared to eating ice cream. ” Establishing causal relationships in observational studies such as this is difficult and mellor gives us an example of why. A person with problems prior to the study may decide to stop consuming ice cream to improve their diet. This implies that this person will be seen for the purpose of the study as a person with a worse level of health despite leading a seemingly healthier life. If there is a marked trend, that is, if there are numerous cases like this, the results of the study may present biases. Practice and theory Ice cream are usually high caloric food in sugar and in fat. This, as we point out at the beginning, can fit perfectly into a balanced diet, but it does not mean that a food is healthy. He sugar consumption It has been linked to very different problems that cover from oral health to an increased risk of cancer, also through diabetes. Fats and excess calories can also facilitate the appearance of overweight or obesity. While this is not a health problem in itself, it is a risk factor in the appearance of diseases and disorders, including cardiovascular diseases. There are also studies that point in this direction, some of them cited by Melor in their piece. A study Made by an Italian researchers team and published in 2019 in the magazine Nutrientsdetected that greater ice cream consumption was linked to the appearance Non -alcoholic fatty liver diseasesomething that is not exclusive to this food, but we must also take into account when making our nutritional decisions. We explained before something that we must take into account is whether we can find healthier alternatives. Part of The benefits that can give us ice cream come from milk, thanks to elements Like calcium either The probiotics. That is, non -sugary yogurt (or less sugary), cheese, or milk can give us some of these nutrients, turning them into alternatives that may perhaps fit more into a daily diet. So how much can I eat ice cream? There is no clear response, it depends on factors such as the type of ice cream we are consuming (the nutrients that each type of ice cream provides can vary) and the size of the ration, our diet and countless factors such as our weight or our state of health. If we wanted Consume ice cream every day We should make sure first to have A varied diet (and healthy lifestyle habits), consume reduced amounts and eliminate other added sources. And still nothing guarantees that this cannot lead to other problems such as the aforementioned fatty liver disease. In Xataka | We have been studying chocolate and tea compounds for more than 75 years. Now we know that they help control blood pressure Image | Lukas

Is it more “healthy” white wine or red?

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We have read innumerable articles on wine benefits and risks. Like the rest of alcoholic beverages, the consumption of wine, especially excessive consumption (but not only), has been linked to diverse health problems, from liver problems to cancer. On the other hand, wine also contains beneficial compounds for our health, although these benefits do not necessarily compensate for risks. Analyzing the risk. Of course not all alcoholic beverages have the same impact on our health, and even not all wines have to affect us the same. Now a group of researchers He has studied If red wine is healthier than white, focusing on the impact of these drinks on our risk of cancer. The answer obtained is not. Not only did they find differences between the effects of one or another type of wines on the general risk of cancer, they did not find any effect of the consumption of one and the other came on this risk. They did find differences when studying the impact of white wine on skin cancer. Alcohol and cancer. Alcohol is considered a hallucinogen of group 1, that is, a substance linked to the development of human cancer. The reason is in the fact that our body, when metabolizing ethanol, transforms it into potentially harmful compounds for proteins and DNA, which increases the risk of cancer. Despite this, there is some notion that red wine is healthier, at least compared to white wine. 42 studies. The team conducted a meta -analysis, a quantitative study that explores the results of previous studies to weigh possible discrepancies between them. He did it by taking 42 observational studies, among which they added a total of 96,000 participants. This analysis of scientific literature did not detect significant impacts on the risk of cancer associated with wine consumption, regardless of its color. The details of the analysis were Published in an article In the magazine Nutrients. The case of skin cancer. Yes they detected a difference that was manifested in the long term in the case of skin cancer: the consumption of white wine was related to a 22% increase in the risk of suffering from this type of cancer with respect to the consumption of red wine. “The results of our meta -analysis did not reveal any significant difference between red wine and white wine in general,” explained in a press release Eunyoung Cho, who collided the study. “However, we observe a distinction in regards to the risk of skin cancer. Specifically, the consumption of white wine, but not that of red, was associated with an increase in the risk of skin cancer. ” The team admitted not to know what this difference could cause. The generic consumption of wine could be linked to the possibility that those who consume wine are more likely to activities that are linked to skin cancer such as sunbathing. The problem is that this would not explain the difference between the type of preferred wine. Is it then good wine? It is necessary to have caution when interpreting the results in this regard since meta -analysis only analyzes global results of previous studies. In some contexts, such as the American, wine is a drink linked to Socio -economic situations more favorable. In this type of contexts, wine consumption can also be correlated with greater care in other aspects: healthier food, physical exercise … etc. This could do That the carcinogenic effect of alcohol contained in the wine is compensated, so that, globally, its impact cannot be appreciated through the statistical tools used. In Xataka | The study of two wines from 1,500 years ago illustrates something interesting: choosing one in front of another was already a matter of posture Image | Zachariah Hagy

Getting an infusion with olive leaves sounds very good and healthy. Science has much more doubts about it

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Olive oil is a fundamental ingredient In the Mediterranean diet. Spain is one of the great producers That, for years, he focused on being a large world producer of consumer oil, Leaving Italy The high ranges. That changed a few months agobut of course: in addition to olive or olives, we have to talk about by -products, Like the bone or the leaves. With them, we can make infusions, buy bread with embedded leaves and in the herbalists and brands Its multiple benefits are cited. But science is not done alone, and researchers have tested these properties of olive leaf infusions. Oleuropein. All those supposed benefits of the infusions of the olive leaf come from the hand of an antioxidant called oleuropein. This is the majority phenolic component of the pulp of green olives and is the one that gives a certain bitter taste in extra virgin olive oils. It turns out that it is also a main component of the olive leaves. In 2011 a study and it was stated that this antioxidant could show antifibrotic and anti -inflammatory effects. The interesting thing is that the oleuropein concentration depends on the color of the leaf: the greener, the more oleuropein it contains, so the leaves collected in spring have higher levels compared to those collected at another time of the year. The studies. These properties such as antioxidant have led us to consume the infusion sheets, but … are they really safe and healthy? In The Conversation we can see two recent studies. One of them, of 2022, combined data from 12 experimental studies in which 819 people participated, concluding that the olive leaf extract (managed in capsules with dose of between 500 milligrams and 5 grams during periods of six to six 48 weeks) improved heart disease risk factors and reducing blood pressure. Data. In people with high blood pressure, the effects were greater. In a study More recent, from 2024, data from other experimental studies with a sample of 703 participants were again studied. The doses were this time between 250 and 1,000 mg -very minors -, administered in capsules or incorporated into the PAN. Some of the participants had high and overweight blood pressure, but others were in healthy parameters. Significant benefits were observed in blood glucose control and a reduction in blood pressure, but when all data crossed, no significant effects were appreciated and it was indicated that it was necessary to continue investigating. Safe levels. In these cases, we are talking about an “the olive leaf can improve the hypotensive effect, since, as we say, it is not a certainty and we must continue to investigate. But something that studies seem to coincide is that, a daily supplementation of this extract, with a dose of a gram per day, has no adverse effects or contraindications. What is indicated in others studies It would be good for pregnant and infant women to avoid consumption, since effectiveness and safety have not been proven during this phase. Toxicity. It is interesting, however, that some cases of aggressiveness have been reported after excessive consumption. It is suspected that a high dose, 85 mg/kg of body weight, is toxic, causing an event similar to that of an excess of dopamine, taking a 67 -year -old woman to aggressive behavior. This woman took 5.5 grams of dry olive leaf per day to treat hay fever, experiencing changes in mood and the aforementioned aggressive behavior after intake. Researchers think that the culprit is hydroxythritic, a component of the olive leaf extract that has a structure similar to dopamine, altering levels. It is still an isolated case, but there it is. Head. Therefore, that olive leaf is sold to make infusions is not negative, because the effects as an antioxidant in our body are there, but the usual thing is important: to have head and common sense so as not to self -medicate with chemical drugs … or with natural remedies with remedies . Are they healthy? Yes, in small doses, but of course they do not replace medicines and treatments made by professionals. And, if they love each other Take as a complementit can be infused, but also in smoothies or as a salad and bread complement. Images | Júlio Reis, Bea.miau In Xataka | During centuries Galicia was a thriving land of olive groves with unique varieties in the world. What changed it is still a mystery

How Apple Promotes Healthy Digestion and Cleanses the Colon

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The consumption of vegetables, fruits and enough water are necessary to maintain a clean colon, without accumulation of feces and gases that generate abdominal bloating. Among the variety of foods that can help improve intestinal transit, the following stands out: applefor being a source of fiber, water and nutrients that fight inflammation. Specialists agree in stating that the consumption of A single food is not the solution to any problem, but rather it is a set of habits that help us improve overall health. Managing the information about each food makes it easier to make decisions when choosing what to eat according to our needs. The colon or large intestine is part of the digestive system, it is about 1.5 m long and 6.5 cm in diameter, being the last section before the exit of waste that the body does not need after extracting the water and nutrients from food. The colon can present a series of disorders such as the accumulation of fecal matter or constipation, abdominal bloating, gas or diarrhea. Benefits of apple for digestion Studies support the benefits for digestive and cardiovascular health.Credit: Shutterstock A research published by Nutrients reveals that Apples are a source of fiber and polyphenols that have the ability to reach the colon, without being absorbed by the small intestine, becoming the substrate for bacterial fermentation. The effects of apple components such as polyphenols and fiber are converted to phenolic acids and short chain fatty acids that have positive effects on intestinal health and general. In addition, both fiber and polyphenols help the “composition of the intestinal microbiota, inhibiting pathogenic bacteria and stimulating beneficial bacteria, thus acting as potential prebiotics. Other benefits of apple The scientific evidence supports that frequent consumption of apples in the daily diet is associated with a lower risk of chronic diseases such as cardiovascular, obesity and cancer. According to an investigation by ‘New York Times International Weekly’, cited by El Economista, there are other benefits associated with apple consumption such as: It acts as a natural anti-inflammatory agent for the digestive mucosa, which is why it is suggested to include it in the diet of people with irritable bowel syndrome, colitis, diverticula and colon disorders. It prevents cardiovascular diseases as it is a source of soluble fiber, especially pectin, which contributes to the absorption of fats such as cholesterol and triglycerides. It improves blood pressure as it is a source of potassium, a key component in the loss of excess sodium in the body. It contributes to weight loss because it is rich in fiber and water, generating a feeling of fullness, which influences avoiding cravings between meals and promoting weight loss. apple juice One of the simplest ways to cleanse the colon, in addition to adopting healthy lifestyle habits, is to include green juices like this recipe from Mui Kitchen that combines apple, pear, cucumber and lemon. Ingredients: 1 green apple, rich in fiber such as pectin and antioxidants. 1 cucumber is rich in water and facilitates digestion 1 pear, source of fiber. 1 lemon, the natural detoxifier and rich in vitamin C 1 tablespoon honey 1 tablespoon of chia seeds, a source of extra fiber. 1 glass of water Preparation mode: 1.- Cut the apple, pear and cucumber into pieces 2.- Squeeze the lemon juice to extract the juice 3.- Add all the ingredients and blend well until you obtain a homogeneous mixture and serve immediately. Keep reading:

Comforting Cabbage and Garlic Soup for a Healthy Gut

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The soups are comfort foods that help us stay warm in the winter, and an opportunity to add natural ingredients with health benefits such as garlic cabbage soup that contributes to a healthy intestine. This garlic cabbage soup is a light meal, ideal for dinner, rich in antioxidants present in the main ingredients of the soup such as: onions, garlic and cabbage. While beans provide fiber and generate a feeling of fullness. The mixture of lemon, egg and parmesan cheese gives it a delicious flavor. Benefits of cabbage and garlic The Eating Well site, specialized in healthy eating, shares a recipe with two key ingredients for intestinal health: cabbage and garlic. The repollo It is a vegetable of the cruciferous family, recognized for being a functional food due to its high nutrient profile, considered anti-canceramong them sulfur, with the so-called glucosinolates, which give them their characteristic strong and sometimes bitter odor. White cabbage or cabbage has anticanderigenous properties.Credit: Shutterstock While the Garlic is a plant with prebiotic properties, which promotes intestinal health due to its ability to feed the intestinal bacteria for their healthy development. which influences overall microbiome health. Garlic has a spicy flavor, it is from the alliaceae family, among which are onions, chives and chives. Garlic has sulfur compounds that help intestinal health.Credit: Shutterstock Cabbage soup recipe Ingredients 4 cups chopped green cabbage 5 cloves garlic, thinly sliced ​​(3 tablespoons) 4 cups low-sodium vegetable broth or chicken-free broth 1 can (15 ounces) no-salt-added beans, rinsed 1 small yellow onion or the equivalent of 1 cup 1 teaspoon dried oregano ½ teaspoon ground pepper, 2 tablespoons extra virgin olive oil ¼ cup grated Parmesan cheese 1 egg 2½ tablespoons lemon juice 2 tablespoons chopped fresh dill, plus more for garnish ¼ teaspoon salt Preparation mode 1.- Heat a large pot, add 2 tablespoons of oil. 2.-Add the chopped onion and sliced ​​garlic and stir until they soften until the flavors are integrated. 3.- Add 4 cups of cabbage, 1 teaspoon of oregano and ½ teaspoon of pepper. Cook until the cabbage is softened, about 3 minutes. 4.- Add the 4 cups of broth and the rinsed beans, stir and cook over high heat until it boils and leave for 8 minutes. 5.- Beat the egg, add ¼ cup of Parmesan and 2½ tablespoons of lemon juice in a medium heatproof bowl. Add ½ cup of the hot soup broth to the mixture and whisk well. 6.- Turn off and remove the soup from the heat. Add the warmed egg mixture and sprinkle with 2 tablespoons dill and ¼ teaspoon salt. 7.- Serve and enjoy. Keep reading:

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