Don’t Worry About High Calories In Nuts, They Are Beautiful For You: Expert

  • To eat healthy, protect the liver and nourish your gut, says endocrinologist Dr. Robert Lustig.
  • Cut out sugar and processed foods and eat more nuts and fiber-rich greens for optimal intestinal health.
  • Evidence suggests that this approach may reduce the risk of chronic diseases such as heart disease and cancer.
  • Visit the Insider homepage for more stories.

After years of treating patients with diet-related illnesses, pediatric endocrinologist Dr. Robert Lustig believes that processed food has negative effects on the body.

In his new book “Metabolic,“Lustig examines the industrialized food system and its impact on health.

He told the Insider that he believed the old proverb “you are what you eat,” but no more.

“What I understand now is that I’m wrong. You know what they do he did to what you eat, ”he said.

Lustig recommends cutting out all ultra-processed snacks and meals, since they have been stripped of nutritional value and loaded with harmful additives.

Their guidelines for a healthy diet support the health of the intestines and liver by sticking to a diet of whole foods, without processing such as vegetables, nuts, lean protein, and avoiding added sugar and junk food.

Cut the added sugar

The first part of the Lustig mantra, which protects the liver, consists primarily in guarding your sugar intake. Sugar is processed through the liver, and too much of that can cause stress and damage cells due to an accumulation of chemical by-products, increasing the risk of liver disease,

heart disease
, and metabolic problems.

Refined carbohydrates can also be problematic, since these are also broken down into glucose, or simple sugar, for digestion.

Lustig said that high fructose wheat syrup, common in processed foods, is the biggest culprit, but research is still mixed on this point.

Eat more nuts and greens in leaves

The second part of Lustig’s strategy for healthy eating is to feed the gut. Fiber, a nutrient found in plant foods such as vegetables, fruits, seeds and nuts, is an essential part of an intestinal-friendly diet, he said.

Fiber helps feed trillions of friendly bacteria that live in your digestive system, known as the intestinal microbiome. There are some evidence that if they are eaten with fiber, these bacteria can begin to feed on your intestinal lining instead, breaking down healthy layers of mucus and leading to digestive diseases.

Getting enough fiber is linked to benefits like a healthy weight, stable metabolism, and less risk of disease. Eating plans like u Mediterranean diet, which consists of fresh veggies, whole grains and fish, are ranked among the healthiest ways to eat.

Get enough omega 3 fatty acids

The nuts were thick demonized by mainstream diet and nutrition culture because they are rich in fat and calories.

But Lustig said such narratives detract from the nutritional value of nuts. He argues that we should stop thinking about calories entirely, and instead consult about the health of the liver and intestines.

“Nuts were considered unhealthy, but they’re one of the best things you can put in your mouth,” he said.

Similarly, eggs and fish are nutritious, but also rich in fat. These foods are a source of essential nutrients such as omega-3 fatty acids, which Lustig said many Americans lack in their diet.

Avoid processed foods

The antithesis of healthy food, according to Lustig, is everything that is high in sugar and low in fiber. That includes most of it processed foods, made with preservatives to extend the shelf life.

Previous studies have found that processed food is linked to health problems such as heart disease and cancer, and can cause us to eat too many of 500 calories a day.

If you get away from these foods, and get some fiber, it doesn’t matter if your diet is low in carbohydrates, plant-based, or something else, according to Lustig.

“All I can say is if it protects the liver and nourishes the gut, it probably makes sense,” he said.

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