The traditional model of food consumption in Russia cannot be called "healthy," says the head of the National Center for Healthy Nutrition, professor at Moscow State University. Lomonosov, Doctor of Medical Sciences Oleg Medvedev. In the daily diet of Russians today there is a lot of meat and processed meat products, baked sweets and too few vegetables and fruits.
Moderation in nutrition and a balanced diet are becoming the main recipe for health today, and 30-50% of the causes of diseases (cardiovascular, cancer, sugar, osteoporosis, gout) are associated with a violation of nutritional norms.
The recommendations of Scandinavian scientists are interesting: given the similarity of climatic conditions in Russia and Northern Europe, they can be adopted by anyone who thinks about healthy eating. The latest research points to the importance of consuming foods with a reduced specific calorie content, increased amounts of vitamins and micronutrients, and recommends increasing the proportion of unsaturated fat intake.
It is encouraged to:
- Decrease in the diet of flour, sugar and sweets in general.
- Increasing the amount of vegetables, fruits, berries and legumes.
- Inclusion in the daily diet of fish, vegetable oil, whole grains, low-fat dairy and meat products.
- Reducing consumption of red and processed meats, sugar, salt and alcohol.
Vegetable oils
The new norms contain not only strict restrictions, but also some indulgences. So, now you can afford more vegetable oils with a high content of monounsaturated fatty acids - 10-20% of the total energy consumption. (If you are a lady, your age can be called "post-balzac" or you are busy with office work, then your limit is 10%. For a young man engaged in manual labor, the guideline is 20%). We are talking about oils such as olive and peanut, as well as the olives and avocados themselves.
Let's take a daily sample of 2000 kilocalories, then 20% of it will be 400 kcal - so much energy you have the right to get from these products. Considering that 1 gram of fat gives us 9 kcal, with health benefits you can eat up to 44.5 grams per day, that is, 2.5 tablespoons of the product.
Animal and milk fats
The consumption of saturated fatty acids (that is, animal and dairy fats, including butter, as well as the so-called tropical oils - coconut and palm) remains within 10%, that is, 200 kcal, or a little more than a tablespoon.
And polyunsaturated fatty acids (those that are found in some vegetable oils and in fatty sea fish) should be 5-10%, including at least 1% - Omega-3 (it is found in fish oil and affects the functioning of the brain , elasticity of blood vessels, etc.).
Your intake of trans fat, which is found in most fast food items, should be as low as possible. They lead to the occurrence of metabolic diseases, disrupt lipid metabolism, and increase the risk of complications of coronary heart disease. Trans fats are absent in vegetable fats, but are found in butter and beef fat (3-8%). A significant amount of trans fats (up to 48%) is formed during the production of margarines using traditional technology. By the way, for the production of high-quality spreads (with a content of less than 1% trans fats), today they began to use a new technology - transesterification.
Cellulose
By the way, you shouldn't include more than 5 servings of fruits and vegetables in your daily diet. In one step, you can, for example, count an apple, a large potato, or five cauliflower inflorescences.
Carbohydrates
Sugar at a rate of 2000 kcal in the diet should be no more than 200 kcal. If you remember that one gram of sugar gives 4 kcal, it turns out that you can eat no more than 50 g or 10 teaspoons (or pieces) of sugar per day. This also includes all sweets, cookies, cakes and other joys. It is worth remembering that a glass of cola or sweetened juice can contain up to 12 teaspoons of sugar - this is a good guideline for self-control.
The share of total consumption of carbohydrates (and this is all flour, including bread, pasta, etc.), cereals and partially vegetables (potatoes, beets, etc.) in the daily diet is 45-60%.
Squirrels
20% of the diet is protein. One gram of protein gives 4 kcal: 100 grams of meat contains 15 to 20 grams of protein, 100 grams of cottage cheese - up to 18 grams. So one good steak of 200 grams and a pack of cottage cheese a day is already the limit. But there are also legumes, which contain protein, and eggs, fish, sausage and other products in which the protein content is about the same.
Vitamins
Scandinavian scientists have raised the RDA for vitamin D from 7.5 mcg to 10 mcg per day for children over 2 years of age and adults, and up to 20 mcg per day for seniors over 75. This is double the amount recommended 16 years ago.
The RDA of selenium for adults was also increased: 50-60 mcg per day (for men and women, respectively) and 55 mcg per day for pregnant and lactating mothers. These numbers should be tracked on the labels of multivitamins and minerals.
Vitamin D is not enough in winter, when there are few sunny days, and selenium deficiency is typical for all Russians, especially the elderly. But it is he who protects us from cancer.
Physical activity
Adults should spend at least 150 minutes per week on moderate intensity activities or more than 75 minutes per week on high intensity activities. Children are recommended at least 60 minutes a day of an evenly distributed load of moderate and high intensity - running, jumping, playing outdoor games, swimming, etc.
So, if you summarize the advice of the Scandinavians, you should eat varied and not too high in calories - in the daily diet, give up scrambled eggs and lard and fatty delicacies, cakes, mayonnaise, sugary drinks and sweets and lean on vegetables and fruits, lean meats, fish and cereals.
Basically, nothing new and sensational. It is valuable that these scientific advice is based on the principles of evidence-based medicine - the best scientific research conducted in recent years.
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The researchers found that different people’s organisms respond very differently to eating the same food. A diet that might work wonderfully for someone you know may not have a positive effect on you.
If you've ever tried the latest popular weight loss diets and found yourself just gaining weight and feeling terrible as a result, and would like to understand what you were doing wrong, then scientists now have an explanation for this phenomenon.
In their study, Israeli scientists have found that the organisms of different people react very differently to eating the same foods. This means that people who follow the same diet may experience different outcomes.
The researchers focused on one key ingredient used to create balanced diets such as the Atkins Diet, the Zone Diet, or the South Beach Diet. This metric, known as the glycemic index, or GI for short, was developed decades ago as a measure of how certain foods affect blood sugar, and was supposed to be a constant number.
But this is not the case. It turned out that it varies widely depending on individual characteristics.
The study involved 800 healthy and diabetic volunteers aged 18 to 70 years. Data were collected using health questionnaires, anthropometric measurements (weight, height, etc.), blood tests, glucose monitoring, and stool tests. They also had information about the participants' original lifestyle and food intake through a mobile app, which ultimately collected information on 46,898 meals by these volunteers.
Each person was asked to eat a standard breakfast that included things like bread every morning.
They found that age and body mass index, as expected, appear to influence blood glucose levels. Different people showed extremely different reactions to the same food, even though their own reactions remained the same day after day.
It turned out that there are profound differences between individuals and in some cases individuals have diametrically opposite reactions to the same product. According to the researchers, their findings indicate that personalized nutritional plans based on individual biology may be the future of dietetics. The study carried out brought many surprises for the participants. One example concerns a middle-aged woman who has failed many diets and is already tired of them. Tests showed that her blood sugar jumped after eating tomatoes, demonstrating that this is a poor diet option for her, as blood sugar is linked to heart problems, obesity and diabetes. But she was unaware of this and ate tomatoes as part of her healthy diet several times a week.
New work by Israeli scientists demonstrates a completely new approach to healthy eating. It shows how misleading one of the most basic concepts of healthy eating can be, which is what we eat or not and how to integrate healthy eating into our daily lives. Interestingly, oriental medical practices known since ancient times, such as Ayurveda and traditional Chinese medicine, take a similar approach. They interpret the usefulness or harmfulness of food for a particular person from the point of view of his individual characteristics.
To dig even deeper into why there are such profound differences, the researchers devised another experiment that included personalized dietary choices for 26 new volunteers. The goal was to reduce post-meal blood sugar levels. Doctors developed two sets of specialized meals for each person that were theoretically predicted as "good" and "bad" diets - breakfast, lunch, dinner, and up to two intermediate meals. Each participant followed the diet for a week. The good diet worked, and there was not only a decrease in blood sugar levels, but also changes in the intestinal microflora. One interesting finding was that although the diets were highly personalized, some of the changes in the microflora of the participants were similar.
It is likely that this could mean that the basic understanding of the causes of obesity and the widespread prevalence of diabetes need to be adjusted. Doctors and nutritionists think they know how to deal with this situation, and people just don't listen and don't diet. But in reality, it may turn out that people are agreeable and follow a diet, and in many cases they were given the wrong advice.
Using information from this work, the researchers were able to arrive at the "Holy Grail" of nutritional science: an algorithm that uses hundreds of metrics about a person and turns them into a personalized meal plan. The results were very surprising to both the doctors and the participants. Some participants were allowed to consume alcohol, chocolate and ice cream in moderation, not just salad every day.
Many of the participants were so excited that they spread the word about these experiments to their friends and family, and the researchers now have over 4,000 people on their waiting list for the next study.
The science of nutrition has been developing very actively in recent decades. Every year, the knowledge of how our food is related to health and various physiological processes is being refined and concretized.
And although major and breakthrough works do not happen too often, we have nevertheless collected for you the most interesting and popular studies in the media, published in 2016.
Regularity of food is associated with the risk of developing cardiovascular disease
Chrononutriciology studies the role of time and frequency of food intake in the context of human health. For example, this scientific area examines food intake in relation to circadian rhythms, the effect of regularity of food intake throughout the day, and other temporary dietary variables.
A meta-analysis by Gerda Pot and colleagues at King's College London found that irregular meals are associated with higher rates of metabolic syndrome, body mass index and blood pressure, which in turn increases the risk of cardiovascular disease. At the same time, the transition to a more stable diet for two weeks led to a decrease in insulin and "bad" cholesterol in the blood. However, the authors are in no hurry to make recommendations and write about the need for additional research.
Legumes can provide better satiety than meat
The ability of food to saturate us for a long time is an important quality, especially for those who are interested in losing weight. A study by Marlene Christensen of the University of Copenhagen found that meals based on plant-based proteins had a better effect on appetite than animal-based foods of the same calorie level. Faster satiety is achieved through the fiber found in peas and other legumes. At the same time, the researchers note that the satisfaction with the dish did not depend on the protein content in the product: the subjects equally preferred dishes of plant origin with a low protein and animal ones with a high protein content.
A study of more than 100,000 adult women and 36,000 men in the United States by Lea Borghi and colleagues found that compared to those who ate no more than 1 serving of potatoes per month, eating more than 4 servings per week was associated with an increased risk hypertension. At the same time, the effect did not depend on the method of preparation of the product. Replacing this side dish with other non-starchy vegetables reduced this risk accordingly. It is worth noting, however, that the study design does not allow establishing causal relationships and giving unambiguous comments on this issue without additional research.
Headache? Perhaps the reason is the diet
Headaches can be triggered by a wide variety of causes. In particular - food. Vincent Martin and colleagues from the University of Cincinnati (USA) conducted a meta-study to understand which substances are most likely to contribute to this condition. According to the authors, there is a large body of evidence that caffeine and monosodium glutamate can be triggers for migraines. There is some debate about aspartame - there are an equal number of studies both supporting and refuting its effects on headaches. Gluten- and histamine-containing foods, as well as alcohol, in turn, have a more neutral reputation at the moment - only a fraction of the studies show that their use may be associated with migraines in some groups of subjects.
Too Much Calcium Can Damage Your Heart
Recent research suggests that excess dietary calcium is associated with the risk of cardiovascular disease. The study by John Anderson and colleagues from the Johns Hopkins University School of Medicine (USA) lasted 10 years and was aimed at identifying the role of calcium from food and from supplements in the development of atherosclerosis. The results confirmed the concern - while high dietary calcium intake was associated with a reduced risk of atherosclerosis, supplemental calcium supplementation, in contrast, increased the risk of vascular calcification in both men and women.
Zinc deficiency impairs digestion
Zinc is an important trace element that is part of a huge number of compounds in the body. In particular, he takes part in the synthesis of digestive enzymes. Daniel Brugger of the Technical University of Munich conducted an animal study and found that subclinical zinc deficiency leads to a decrease in digestive enzymes inside the pancreas. But at the same time, the assimilation of this microelement from food increases. The author recommends that vegetarians pay special attention to the adequacy of zinc in their diet.
Whether to use new nutritional data or not is a purely individual question. It is always worth remembering that in nutritional science it is impossible to draw any confident conclusions on the basis of one study, and sometimes several. When there is a lot of evidence on a particular position, amendments to national dietary recommendations appear. They become available to ordinary people without special education and there is reason to trust them. Nevertheless, those who want to keep up with the times can always take on new facts and try these or those recommendations on themselves.
Maria Danina
Photo istockphoto.com
There is too much bias in nutritional science. Some studies argue that milk is a valuable source of calcium, therefore it is good for everyone, while others - that adults should not drink it. Some studies show that meat contributes to cancer, others that nothing of the kind.
Are scientists to blame for this?
Research in the past
Scotsman James Lind found out the cause of the sailors' disease with scurvy. Dividing the patients into several groups, each was offered a specific treatment. The group that took citrus recovered.
Physician James Lind's conclusion:
the disease is caused by a lack of vitamin C. For proper nutrition of sailors and in order to avoid scurvy in the future, it is imperative to include foods with this vitamin in the diet.
Other diseases were studied in the same way. As a rule, many of them were caused by a lack of vitamins. He was cured, which means that the assumption is correct.
This is how the cause of anemia, endemic goiter, and pellagra was determined.
But now the diet of proper nutrition is known. Many diseases are caused by overeating, poor quality food. And the causes of these diseases are more difficult to identify. Obesity, diabetes, CVD are just the main diseases that can be caused by an unhealthy diet.
And in order to find out which food element is the cause of the disease, it is necessary to find out the diet for many years, weed out other risk factors.
Randomized trial
This kind of research is the basis of evidence-based medicine. A randomized controlled trial is carried out according to one principle: a group is recruited, arbitrarily divided into the required number of parts. One (or more) receives the medication, the other receives a placebo ("dummy").
If there are positive changes in the first group, it means that the medicine (products) helped.
But in reality, this method cannot be called effective. Observation should be long-term and carried out under constant supervision.
Ben Goldacre, physician:
The ideal option is to take a lot of small children, make two groups of them, and, say, give one only vegetables and fruits, and feed the second with meat. Monitoring them throughout life and determining the cause of death can provide a real picture of the impact of diet on health.
But such an experiment is unrealistic. How long will the subject stay on this particular diet? Diets are just not followed.
Example: A study in the journal Women's Health showed that women did not meet nutritional requirements, although they agreed to the experiment. They all allowed some kind of indulgence. By the end of the two-year study, their diets were nearly identical.
Long-term data collection
If long-term research is needed, then it is no longer possible to conduct them in isolated conditions. The subjects are given recommendations on proper nutrition, the necessary tests are periodically carried out (for example, blood, cholesterol levels, blood pressure).
But no one can guarantee that these people will eat right. In addition, it is difficult to say what affects the result: food or other circumstances, for example, smoking or playing sports.
Research - polls
The need for such research arises for the reason that there is no way to constantly monitor the diet of people.
Will everyone answer the question of what they ate yesterday at lunchtime and did they sprinkle the borsch with herbs? How many grams of croutons have you eaten in a month?
Unfortunately, practically no one will answer with the accuracy necessary for scientific conclusions.
For example, the same studies have shown that in 67% of cases, people underestimate the calorie content of their diet. It happens that people cheat under the pressure of public opinion. For example, it is common in the community to eat lobster for dinner. All of its members declare this, although among them there are probably those who hate these lobsters.
Scientists dream of sensors, cameras, implants and the ability to process discharge data. But, alas, so far not only are there no such opportunities, but far from all will go to life almost “behind the glass”.
Different reactions of people to food
To all the problems of studying the diet and its effect on health, the individual reaction of a person to certain foods also has.
For example, in Israel, an experiment was conducted in which people of the same age, the same constitution, with the same health indicators were fed exactly the same food for a week. It turned out that everyone's reaction is different!
This means that specific foods cannot be a panacea for certain health problems.
The situation can be further complicated: even the same product grown in different areas has different nutritional properties. Vegetables from your garden are probably better than store vegetables.
There is another research problem: when a person starts eating, for example, eating more beans, then the amount of meat (protein!) In the diet decreases. So what is the effect? From a legume diet or cutting out meat?
This has been reflected in studies on low-fat diets. Those who replaced fat with simple carbohydrates were just as overweight as those who were high in fat. That is, what to replace the product with is no less important, as is the exclusion of a harmful product from the diet.
Research sponsors
One of the biggest challenges in studying the effects of diet on health is conflicts of interest. "He who pays is the one who dances." Research into even the most “harmful” foods will show that the product is “conditionally harmful” or even harmless when sponsored by the manufacturer of that product.
Food legislation is not as strict as it is in medicine, but even there such "research" happens. And what about nutrition?
Marion Nestlé, nutritionist, author of books on nutrition:
Many studies are sponsored by manufacturers, so not only professionals, but also consumers may well doubt the results of these experiments.
The numbers: Of the 76 studies conducted in 2015 with producer money, 70 yielded a result that benefits the sponsor.
Nutritional Science Lived and Will Live
So what happens? Research is difficult, polls are unreliable, the results are rigged, then the science of the principles of proper nutrition is a pseudoscience?
Hu Bingchang, Scientist, Nutritionist, Harvard:
Even such imperfect studies have given us the opportunity to learn that a lack of vitamin B (folic acid) leads to abnormalities in the development of the fetus during pregnancy, that trans fats can provoke obesity and heart disease, that consumption of sugary carbonated drinks contributes to the development of diabetes and liver disease.
You just need to study the results of not one, but many studies on this problem. If research is carried out in many countries of the world, with different people and different methods, but lead to the same result, these conclusions can be trusted.
And, of course, you should not believe those who talk about the discovery of a superfood, an ideal diet, the absolute harm of some kind of nutritional element. Scientists' proposals should only be of a recommendatory nature.
The food should be varied, the main part is vegetables, fruits (both fresh and processed), fish, eggs, dietary meat. Moderately - alcoholic beverages, sausages, red meat, dairy products with a high fat content. Little - sugar and refined carbohydrates. You should not give up some foods if they were constantly present in your diet, but are suddenly recognized as harmful, just reduce their consumption. Combining foods will help you balance your meals. The diet should be based on individual needs and cultural traditions.
You don't think this is all about nutrition, right? Of course, but this fact comes first for a reason. It's all too easy to get lost in the endless details of nutritional science and not notice that you've read a book (or, let's be honest, Facebook comments) well past midnight. And this is bad - in short, here's why.
For this there is a great German word "zeitgeber", "pacemaker". If you spend your work time indoors, and in the evenings spend time watching TV or surfing the web, if you are alone with yourself all day, and you actively communicate in the evening, or maybe you sit almost motionless, loading the body in the evenings, then you very effectively knocking down the three key pacemakers in your brain. So instead of discussing sleeping pills, consider how these systems work.
The main color for them is blue. Light of this wavelength suppresses the body's production of melatonin. During the day, when we see blue skies, we receive a powerful (and free) stream of blue radiation from the Sun.
And if you get enough of it in a day, and in the evening you don't overdo it with artificial lighting, then the hormones, the content of which should change during the day (including both melatonin and cortisol), will behave correctly.
A randomized study conducted in January 2015 found that people who use iPads before going to bed find it harder to fall asleep. They have a shorter REM ("paradox") sleep phase, and in the morning they feel less rested. Soon, iPhones and Amazon tablets were equipped with a built-in dimming function for blue tones. The authors of Examine.Com used free applications that automatically lower this brightness - such as f.lux - tried smart lamps and yellow glasses, but we have to admit that the gadget giants reacted well themselves.
From the word "belly"
Intestinal microflora. Yes, yes, it's terribly topical and so new ... But tell Hippocrates about this, who wrote 2.5 thousand years ago that "all diseases begin in the intestines." The intestines have been relevant since our ancestors developed these long, folded tubes for efficient digestion of food and absorption of nutrients.
In recent decades, we began to understand that the role of the intestine is far from limited. Studies of both healthy and sick people are beginning to discover the effect of intestinal microflora on the effectiveness of physical activity, and physical activity - on the microflora. The ability of intestinal bacteria to interact with the brain through the immune, nervous and endocrine systems has been demonstrated. There is growing confidence that a healthy microflora - and possibly some probiotics - can improve the condition of people with and without depression, maintain a healthy body weight, prevent the development of chronic diseases, and more.
However, maintaining healthy microflora is more challenging than simply consuming certain probiotics. The bacteria they contain rarely, if not never, colonize the gut, and while fiber is good for the general population, some probiotics can cause digestive upset - especially if taken in large quantities and without appropriate dosage adjustments. Moreover, the intestines need not only plant foods: butyric acid (which is released from oil or produced by the same microflora) allows maintaining the state of the mucous membrane. Other components of meat foods (such as the amino acid glutamine) are also important for gut health.
The advice is extremely simple: Be mindful of your gut health. Many details remain unclear, since the study of the intestine and its microflora has begun in earnest in the last five years, and much in this area is still unknown. However, we can confidently say that a diet rich in not too highly processed plant and animal foods will be well accepted by the intestines and its bacterial population.
Berry revolution
Exotic "superfruits" such as the acai fruit have become objects of universal veneration. However, much cheaper (and often just as delicious) berries can be just as healthy.
Before moving on to the story about berries, there is one important point to note about antioxidants in general: in this area, "more" does not mean "better."
When assessing the effects of consuming berries (and some other plant foods), officials and medical professionals are used to relying on the Oxygen Radical Absorbance Capacity (ORAC) scale. However, in recent years, it had to be abandoned, as it turned out that this scale does not correlate with real health benefits. Seeing on sale "magic goji berries" with some incredible ability to neutralize free oxygen radicals, better save your wallet.
Now, in fact, to the berries. Not only are they beneficial for certain conditions (like cherries, for Alzheimer's), but they also help maintain normal blood sugar levels and blood pressure. They are also recommended for healthy people. Some of their beneficial effects may be associated with antioxidative activity, but most are caused by specific components in their composition, such as anthocyanins, which give blueberry color. Whatever their mechanism of action (for example, when it comes to stimulating cognitive abilities, berries can protect neurons from toxin damage, improve blood flow to the central nervous system or synapse signaling), a diet rich in berries will certainly do more good than harm.
Berries, especially those rich in dark anthocyanins, show excellent ability to prevent various diseases, support cognitive function, etc. This does not mean that they are deliberately "healthier" than other fruits, but they have found more advantages than any other food.
Insulin, obesity and doubt
A low-carb diet itself is not so bad: in terms of blood sugar control, it is certainly better than the indiscriminate consumption of fast food. But something about the promises of the adherents of such a diet raises doubts - namely, their claims that with the same number of calories consumed, it allows you to lose more weight than any other diet.
How exactly? By lowering insulin levels.
At the same time, until the fall of 2015, such a "carbohydrate-insulin hypothesis" had never been tested in controlled randomized tests. Only recently, National Institutes of Health (NIH) researcher Kevin Hall (Kevin Hall) published the results of study 00350-2), during which scientists strictly monitored the diet of each subject, comparing the effectiveness of a diet with an increased (about 350 g) carbohydrate content versus a diet with reduced (about 140 g) their content - with an equal amount of calories consumed.
Each participant spent two weeks on this diet, and careful monitoring of the entire environment in which they were during the experiments ensured good reliability of the results obtained.
And these results found virtually no difference in either weight loss or body fat loss. According to advocates of the low-carb diet, the problem may be too short a time frame, too small a sample, or not cutting carbs enough. On the one hand, these are quite appropriate objections (although conducting experiments with long-term isolation of a large group of people can cost a huge amount). On the other hand, it cannot be denied: the study still showed that there was no difference in terms of weight loss, and showed this in strictly controlled conditions.
Could longer experiments reveal some kind of unexpected metabolic breakdown in the low-carb group? Well, anything is possible, but even in this case, insulin will most likely have nothing to do with it. Its decrease was recorded in such people and in the experiments described above, without leading to any significant weight loss.
This is not to say that these controlled trials have hammered the final nail in the lid on low-carb diets. However, they checked to see if there was something valid behind the promises of additional weight loss by proponents. As it turned out - not worth it. However, there are other known benefits of a low-carb diet.
The fuss around red meat
At the end of 2015, the World Health Organization (WHO) circulated a summary report 00444-1 / abstract), which caused a real media storm around the world. Even if you do not read the news on principle, you have probably come across discussions and headlines on Facebook, they say, "Scientists have discovered that red meat is carcinogenic."
In such high-profile statements, almost every word is wrong. First, there was nothing new in the WHO report: it only summarized the data obtained over the past 20 years, and was devoted to the increased risk of developing rectal cancer with the use of various red meat products. In general, they did not "find" anything, but simply counted the previous figures. Second, this count combined data from medical statistics, animal experiments, and cell culture experiments - truly wholesome and large-scale experiments on the long-term effects of red meat consumption, both were not available. no.
In addition, the report separately spoke about processed products of red meat (they were attributed to carcinogens of group 1) and - separately - about not processed (it turned out to be a line below, in group 2A). It is worth remembering that the title "carcinogen" does not mean an unequivocal danger of the product. In fact, a huge number of common substances are potential carcinogens, which we do not even think about giving up, including aloe or alcohol.
As always, the question is only in the quantity and circumstances of use. For example, substances present in some plants are able to markedly reduce the carcinogenic hazard of red meat (countering the negative effects of N-nitrosodiethyleneamine and heat-treated products). Avoiding over-fried meat and meat products will further reduce the risk.
Red meat cannot be categorically declared harmful. A slightly increased risk of developing rectal cancer is associated with the consumption of deeply processed, deep-fried meat. Combining meat with enough vegetables will help reduce its potential negative effects.
These are just five of the dozens of topical nutrition-related topics that have gained momentum in recent years. Each year brings new work and new data, forcing us to delve into their results with enthusiasm, looking for truly valuable finds. It's true, no sarcasm: we enjoy both reading articles and looking for interesting connections.
