Are fruits and whole grains good for your health? Should we eat more of them? Slimming Queen: The Devil is Hiding Here…

People who are trying to lose weight may often hear the following statements: "Eat more fruits and whole grains, which are good for your body" and "Avoid eating fat or you'll gain weight." These statements may only be half correct, as there are some "devils" hidden in the details, so you still need to pay attention. South Korea's "Sugar Reduction and Slimming Queen" reminds that in the process of learning healthy weight loss diets, you must first break some weight loss myths, so as not to fail to lose weight and instead develop a series of health problems.

Planned sugar control diet is good for health and weight loss

Zhao Xuyun, who has worked as a variety show producer at a Korean TV station for 20 years, said that whether it is from Korean artists or among relatives and friends around him, he has seen various new and innovative weight loss crazes, and also witnessed various self-compulsive behaviors brought about by weight loss. For example, there is a very famous female singer in South Korea who did not hesitate to cut off her ribs in order to have an "ant waist"! She said that when planning program units, she always pays special attention to the two themes of "food" and "weight loss".

However, she said that in her busy life, she had to rely on willpower to complete her high-intensity work, and she was under great pressure in her interpersonal relationships. She thought she had a healthy body, but later she was dragged down by unexplained fatigue and high blood pressure.

Just when she was in despair, thinking that "my body is really old and I can't do anything about it", she took the first step of a planned sugar control diet in 2011 and started a new life. She proposed the concept that in order to be healthy and thin, one must plan to "control sugar", and compiled it into a new book "The Sugar Reduction Miracle", introducing her research and personal experience of the "Sugar Control Plan 2090" to everyone.

Mango, pineapple, banana, etc. are high in sugar content.

Here are some common weight loss diet myths she addresses:

Myth 1: Fruits and whole grains are good for the body, so people who want to lose weight should eat more of them

Elderly people always say: "Fruits are good for the body, so eat more of them." In fact, fruits are a treasure trove of vitamins and minerals, but they also contain a lot of fructose. When consumed in excess, it is very likely to become excess calories and is not conducive to weight loss.

Zhao Xuyun said that when summer comes, she would ask her husband to buy a big watermelon when he is about to get off work. After cutting it in half with a knife, scoop out the pulp and blend it into juice, then drink it like water. At that time, I thought to myself, "This is 100% natural juice with no added sugar, it must be good for the body," so I ate it without any worries. It was not until I saw the health check report showing an increase in neutral fat and low-density cholesterol (LDL) levels that I realized fruit might be the culprit, especially tropical fruits which have a very high sugar content. Representative fruits include mangoes, pineapples, bananas, etc.

Be careful when consuming high-sugar fruits

After she started implementing the "Sugar Control Plan 2090", she now only eats strawberries, lemons, grapefruits, apples, etc., which have a low sugar index. And even the portion size has been reduced. In addition to fruits with a high glycemic index, you should also pay attention to the carbohydrates and sugars contained in refined grains. The body will quickly increase blood sugar and increase "insulin resistance" during the absorption process, which will cause inflammation in the body.

Myth 2: Will consuming fat make you fat?

Recently, Western nutrition experts have advocated the need to clearly distinguish between "fats that heat the body" and "fats that heal the body", and that it is most important to consume fat in a reasonable proportion. As for how to distinguish between beneficial fats and harmful fats, the following table can be used as a reference:

(Form provided by / Orange Culture)

When we talk about good fats, we mean Omega-3 unsaturated fatty acids, which can prevent cardiovascular diseases, improve vision and brain function, and are also effective in preventing Alzheimer's disease. These have been known to the world through a large number of studies and experiments.

Pay attention to the intake ratio of Omega-3 and Omega-6

It is said that the reason why Omega-3 was first used as a nutritional supplement in the West was to adjust the abnormal ratio of Omega-3 to Omega-6. Although opinions vary slightly, some experts believe that the ideal ratio of Omega-3 to Omega-6 is 1:1 or 1:2. Some people also think that it would be fine if it were higher than this. But once you start eating large amounts of refined grains, sugar, and processed foods, that ratio completely reverses.

Statistics in the United States now show that the intake ratio of Omega-3 to Omega-6 has reached 1:20, which is 1,000 times the amount of Omega-6 humans have consumed in the past 3,000 years. When the complementary ratio of Omega-3 and Omega-6 is disrupted, Omega-6 will hinder the function of Omega-3, and eventually cause various problems in the body. The important thing to remember is that Omega-6 is available in most of the foods we eat. On the contrary, apart from fish such as salmon and mackerel, as well as walnuts and flax seeds, there are very few foods that contain high amounts of Omega-3, so it is best to consume them in moderation.