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While Canada has released its first updated food guide in twelve years, food discussions are about to get a little warmer.
From pbadionate palaeo to virtuoso vegan, it seems everyone has their opinion of what others should have on their plates.
Some may even go so far as to call certain foods "toxic," but are they really?
Here are some of the most common foods to wear with this unflattering label when they should not.
Wheat and gluten
Whole grain bread / Shutterstock
Some people actually need a diet without wheat or gluten, such as those who suffer from wheat allergy or celiac disease. In addition to these people, wheat and gluten can be incorporated into a healthy and balanced diet. Many foods containing wheat and gluten are also good sources of fiber and B vitamins. In addition, gluten-free products (such as gluten-free bread) often contain a supplement of sugar, fat and salt for make it more palatable.
So what about people who feel better after being gluten-free? First, if you think you are sensitive to wheat or gluten, talk to your doctor. It is important to first rule out a food allergy, celiac disease or other underlying health problem (such as irritable bowel syndrome) before self-diagnose and restrict your diet. Once these investigations are completed, a Registered Dietitian can help you follow a healthy diet that is not harmful to your diet or food intolerance.
Dairy
Cheese / Shutterstock
Dairy products are another popular food group to eliminate in the hope of optimal health or a reduction in inflammation. Sometimes dairy products are eliminated because of a self-diagnosed lactose intolerance. However, dairy products such as milk, yogurt and cheese are good sources of protein, calcium, vitamin D and vitamin B12. In addition, it is thought that dairy products are anti-inflammatory instead of pro-inflammatory. Therefore, the elimination of dairy products should not be done at random. Always consult your health professional, such as a professional dietician, to find out if the elimination of dairy products is right for you and what foods you can replace to make sure you consume enough of these nutrients.
Soy
Tempeh Satay / Shutterstock
Soy products, such as soymilk, tofu and tempeh, are made from soy and are good vegetarian sources of protein, B vitamins, iron, omega essential fatty acids -3, calcium and vitamin D. Despite their nutritional value, soy products have a reputation for being unhealthy. Soy products naturally contain compounds called isoflavones, which resemble the hormone estrogen, also called phytoestrogens. This has raised concerns about their potential effects on men and women. However, this concern has been refuted by scientific evidence. Two to three servings of soy products per day can safely be included in a healthy, balanced diet for both women and men. In fact, consuming soy-based products can reduce your risk of certain cancers (such as bad, ovarian, and prostate cancers) and help lower cholesterol levels.
Eggs
Eggs / Shutterstock
Eggs have had a bad reputation for years on their cholesterol content, but Health Canada notes that there is scientific evidence that dietary cholesterol is not a determinant of cholesterol or risk of cardiovascular disease. Eggs are a fantastic source of protein, iron, vitamin D and vitamin A. So feel free to reintroduce jamming or the sunny side until your morning!
Nightshades
Tomato pie Heirloom / Shutterstock
The nightshades are a large family of plants, most of which are inedible. However, some common foods also belong to the Solanaceae family, such as: potatoes, tomatoes, eggplants and peppers. Some fear that nightshades contain a compound called solanine, which has pro-inflammatory properties. Some people, like those with arthritis, claim that night nightshade consumption exacerbates their arthritis pain. However, there is no scientific evidence linking nightshade consumption with inflammation. To make confusion even more confusing, the nightshades contain anti-inflammatory compounds, such as lycopene.
In conclusion, it is not necessary to avoid Solanaceae vegetables if you have never had a problem eating them before. If you find that eating nightshade vegetables creates symptoms of inflammation (such as arthritis pain), you are unlikely to be sensitive to all nightshade vegetables. You can work with a dietitian to determine possible strategies to avoid, as well as other strategies to fight inflammation.
Fat
Grilled salmon / Shutterstock
Over the years, fat has gained a bad reputation for worsening health. However, this reputation is not well deserved. Fat is one of three macronutrients (the other two being carbohydrates and proteins) and is essential to good health. Fats are used by the body as a source of energy, to absorb certain nutrients (such as fat soluble vitamins A, D, E and K), to protect organs, to help keep the body warm, to promote cell growth and optimize growth. hormonal functioning, and many other roles. Fats also add a delicious flavor and texture to foods and help you feel full. There is no need to fear fat.
When choosing fats, choose more unsaturated fats than saturated fats. This means choosing more often foods such as oily fish, nuts, seeds, avocados and olive oil. Try to avoid, or at least limit, trans fats. Fortunately, as of September 17, 2018, Canada has banned the addition of trans fatty acids manufactured by the industry to foods.
Carbohydrates and sugar
Peanut butter on toast / Shutterstock
In the last two years, carbohydrates and, in particular, sugar have been put on the spot. Many people have gone from fat to carbs for the deterioration of their health. However, keep in mind that carbohydrates are the body's favorite source of fuel and can be good sources of fiber and B vitamins.
It is important to keep in mind that not all carbohydrates are created equal. Simple carbohydrates, such as table sugar, are quickly digested and absorbed by the body. Complex carbohydrates are long chains of carbohydrates containing fiber, they are slower to be digested and absorbed by the body. Complex carbohydrates can be found in fruits, whole grains, oats, legumes and potatoes, just to name a few foods.
Try to choose more complex carbohydrates (high fiber) to slow down digestion and absorption, increase satiety, regulate bowel movements and reduce the risk of chronic disease. You may also want to consider reducing the amount of added sugars in your diet. Common sources of added sugars are table sugar, soft drinks, fruit juices, baked goodies and breakfast cereals. You can also pair your carbohydrates with protein or fat to help relieve satiety and slow down digestion / absorption. For example, instead of having a piece of ordinary multigrain toast, combine it with natural peanut butter.
And finally, do not worry
With the rise of the Internet and social media, food and nutrition have become even more confusing. A dietician can help you sort out all the "noise" of nutrition to find the diet that's right for you.
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Alexandra Inman
Alexandra Inman, Dt.P. is a dietitian based in Vancouver. She is pbadionate about sharing scientific nutrition information to help you achieve your health and wellness goals. Learn more at www.vancouverdietitians.ca
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