Information on Safe Migration
We promote the role of women in society,
revealing her personal potential, professionally
assisting in the realization of civil and social rights
revealing her personal potential, professionally
assisting in the realization of civil and social rights
How to combine healthy food and comfort food? A nutritionist answers
One of the most accessible and simple ways to take care of your health is to establish a proper diet. We should not underestimate the impact of food on our physical and mental well-being. It is obvious that excessive consumption of sweets and "empty" snacks will lead to negative consequences, but it is not always clear how exactly this affects our body. Together with Brest-based nutritionist Irina Malysheva, we are looking into what snacks are, what their main harm is, and how to minimize the damage from sweets.
What are snacks?
A snack is any incomplete meal that does not bring any benefit to our body. As a rule, the most common snacks for us are fast carbohydrates: fast food, chocolate, cookies, fruits, etc. Agree, few of us snack on boiled eggs or a sandwich made of wholemeal bread, meat, greens, and avocado.
Why are snacks so harmful?
The harm of snacks and fast carbohydrates is often discussed, so many people know that such irrational nutrition can lead to chronic diseases. However, what exactly is the harm?
The thing is that insulin is produced for any meal. If a person eats three times a day and at the same time intersperses these meals with snacks, which can be even more than 3, this causes sharp spikes in insulin. A constant high level of insulin throughout the day leads to constant feeling of hunger, inability to get full, irritability, and sleep disturbances.
That's why it is very important to follow a diet. It is better to wait at least 4 hours between meals. This is because the pancreas "releases" enzymes necessary for digestion for each meal, and it needs 3-4 hours to produce them.
Should we radically prohibit ourselves from having snacks?
No, there's no need to completely give up treats, as such absolute prohibitions can negatively affect our mental state. Here are a few tips on how to minimize the harm from sweets and snacks:
1) A candy eaten right after a full meal will cause minimal damage to the body. The fiber, proteins, and fats obtained during lunch will act as a buffer for carbohydrates and will not cause such a spike in insulin.
2) If the snack is unplanned, for example, you're going to a coffee shop with friends, eat some fiber beforehand if possible: an apple, vegetable salad, etc. If you can't do it before dessert, then eat it afterward. Nutritionists recommend following the "80/20" rule: 80% healthy and proper food, 20% comfort food.
3) Stick to a meal schedule and try to eat at the same time every day.
4) Chew your food thoroughly. If you have the habit of swallowing food without chewing, try putting down your fork immediately after placing a portion in your mouth. Pick up the fork again only after you've finished chewing.
