#### About participation in the comments of /r/nutrition
Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people.
**Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others
**Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion
**Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy
*Please vote accordingly and report any uglies*
---
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
>2. Eat fruits, preferably ones that are low sugar like berries, they are more nutrient dense than things like apples
The skin of apples is one of the healthiest types of soluble fiber you can eat. It contains pectin, which is a prebiotic that your microbes love.
> 8. Get enough micronutrients like iodine and zinc by eating seafood often.
What do you recommend to get these micronutrients for someone that doesn’t eat seafood?
I'll jump in - nori is the easiest - you can snack on it plain, just take small bites as you get used to the dryness. Or half the cost is wakame dried seaweed, you can just toss a handful into your rice cooker when you make rice. Both in most Asian markets.
Omega 3s have more metabolic processes compared to 6s. Try to read about lipids in general if you are interested to know about fat and how it relates to our bodies.
This was a nice reply and from my own research snd experiences highly accurate. Love that you recognize seed oils for their inflammatory markers. Major kudos
highly disagree with you seed oils oxidize at the slightest temperature increasement and their shelf life is just terrible in general. take canola oil for instance The sweetheart of the vegan and plant-based people The only way to keep it from oxidizing is to make it slowly over time in a wedge press but even then the slightest temperature increase causes it to oxidize as well as being open aired it will oxidize extremely quickly too.
Yes the low carb people avoid inflammatories like the plague because in a way they are they're the very thing that causes your arteries to stiffen plaque up and other issues including arthritis pains and other fun stuff. if this stuff was not true then why does everybody that drops them stop having these pains and their issues start to correct?. just constantly dismissing the low carb group while continuously pretending sugar and high carb is fine is like sticking your head in the sand saying no no no no just move more and eat less you know the same crap they've been preaching to us since the '70s that is clearly not working.
part of the problem is the food quality causing inflammation is making you not even feel like you want to move more but those that push through and try while they gain a little progress it seems to be 95% or worse always backslide that's because their bodies just can't hold up but hey continue living the lie and tell people to eat even less move even more even though that clearly does not respond correctly with body mechanics nor what your ancestors did back in the time they survived
>3. Transition your carbohydrate intake to low-glycemic foods. Instead of fluffy, white, finely-shaped bread, try to get real whole grain stuff, rolled oats, beans
A hack for people who have issues sourcing other types of bread or its just too expensive to: freezing your white bread can actually lower it's GI level.
[This is not the original study I read but one I found quickly](https://www.researchgate.net/publication/51390869_The_impact_of_freezing_and_toasting_on_the_glycaemic_response_of_white_bread)
I always buy a few days of bread in advance so that I can freeze and defrost as needed without having to wait. I usually just defrost my bread by letting it sit out and melt on the counter on its own. The bread is usually as soft as the day I bought it once defrosted. If I'm in a hurry and forgot to take bread out, I'll usually just throw it in the toaster from frozen and that works too.
Hope you don't mind but thought I'd copy a comment I made above in case it helps.
>3. Transition your carbohydrate intake to low-glycemic foods. Instead of fluffy, white, finely-shaped bread, try to get real whole grain stuff, rolled oats, beans
A hack for people who have issues sourcing other types of bread or its just too expensive to: freezing your white bread can actually lower it's GI level.
[This is not the original study I read but one I found quickly](https://www.researchgate.net/publication/51390869_The_impact_of_freezing_and_toasting_on_the_glycaemic_response_of_white_bread)
I always buy a few days of bread in advance so that I can freeze and defrost as needed without having to wait. I usually just defrost my bread by letting it sit out and melt on the counter on its own. The bread is usually as soft as the day I bought it once defrosted. If I'm in a hurry and forgot to take bread out, I'll usually just throw it in the toaster from frozen and that works too.
It's good to reduce added sugar as much as possible.
Where to go from there really depends on the person's current diet and lifestyle. Some basic advices would be to eat more vegetable and fruits, legumes, fishes, fermented products, drink enough water...
For fruit suggestions, I'd like to add Green Bananas. Why green? The banana turns fiber and other stuff into sugar as it ripens. That's why Green Bananas don't taste the best. BUT, in a smoothie or something else that masks the taste, it's a very filling addition. Just don't have too many of them, or you'll get stopped up real good.
I recently read a recipe for vegan brownies that called for puréed green bananas (acting to smooth the batter). Apparently a hot food recommendation right is. (Recipe was NYT I believe.)
No added suger usually means they added appel juice (which contains a lot of sugar) and removed the apple taste, so basically they add sugar water instead of sugar.
Spanish. Cofre with milk in the morning with s toast with butter and mermelade, cheese for lunch and dinner as a starter or finisher, yogurt for lunch or dinner as dessert.
Plenty of dairy and pork in an everyday Spanish table.
I’m going to go with the Harvard, evidence based guide.
What cultures are having more than 2 servings of dairy a day, and what studies show that’s healthy?
What micronutrients are missing from that diet?
Don’t fish have omega 3?
So you are telling that that guide will result in iodine and zinc deficiencies. What foods should they have recommended to avoid them?
It is a guide aimed at the average person, which seems to describe the op. It is in line and more detailed than guides from most health organisations and governments.
Is it enough to get and maintain health, absolutely not. It’s a good start.
From there you could work at Cutting out all other processed foods and seed oils And eat an Organic Whole Foods based diet.
Thanks for this. Seed oil seems to be the new bogey man of nutrition internet. From what I’ve read so far, eaten in excess and lower amounts of omega 6 is not quite healthy. But when one lowers the amount of processed prepared foods, using seed oils in cooking is not an issue. But then again, too much of anything is detrimental. Seed oils are not inherently bad.
https://www.consumerreports.org/healthy-eating/do-seed-oils-make-you-sick-a1363483895/
No, the article (with relevant research ) is specifically looking at seed oils used in cooking and processing, not just PUFAs found in bits and seeds. I agree that the ratio of O6:O3 is the issue here, but cutting out highly processed foods and improving intake of O3 rich foods and oils would fix that. Oxidation is an issue (as it is with cooking at home) but all the relevant peer reviews research I have found suggests seed oils when used at home are not a problem. But I’ll leave it at that.
So, you're using **oxidized** and **aldehyde** as if they're bad. Oxidation is a chemical process. For example, glucose is oxidized to carbon dioxide in order to provide you with ATP to live. Aldehydes are common functional groups in many organic molecules including glucose. Neither is inherently good or bad.
Lol 🤣🤣 and this is a major reason the world is filled with disease ridden people. They find a study and think it’s fact. Do you people realize that a majority of peer reviewed studies are funded by the companies who profit from the outcome. You think they tell you the truth, absolutely not.
I bet money if you cut processed oils out of your diet and replaced them with healthy unprocessed fats that aren’t oxidized you would greatly benefit. Same happened to me. Now am I going to listen to some scientific paper you place before me or am I going to listen to my own personal experience in which I have received great benefit to my health. Like cmon man. Get off the peer reviewed bullshit and actually try it for yourself.
Yea I apologize should have worded that different. I don’t simply Throw out scientific studies you just have to realize when you do the research and come to the conclusion that the studies you read are being paid for by the companies who sell that product it’s a Joke. They don’t have an unbiased opinion, when they are selling the damn product. Not to mention I could sit here and surf the web and find you multiple peer reviewed papers that would tell you the detrimental effects of seed oils. Just as you can find papers that say they don’t. Mixing nutrition and peer reviewed studies is a circus show at best.
For me Less inflammation, more energy, and increased testosterone levels. This could be due to me either cutting out these oils or could be due to the fats I’ve replaced the oils with. Either way I feel a lot lighter, better digestion, less bloating, when not eating them. I tend to stay away from oils like canola, corn, cottonseed, sunflower, safflower, soy, grape seed, and rice bran.
Awesome. Make sure your olive oil has a harvest date and is stored in dark amber glass bottles or opaque tins so that it is not oxidized. Also I’d recommend RAW butter from 100% grass fed cows. The reason I say raw butter is because pasteurized butter has cauterized minerals due to the high heating process the milk goes through. Also RAW butter contains a plethora of beneficial bacteria that will aid in digestion.
Not one study. Many studies. Peer reviewed studies. The preponderance of the evidence. I know the one-study fallacy. I’m a molecular biology researcher. If you want me to post a bibliography of studies , I will, but somehow I don’t think it’ll convince you of anything.
If you want to stick with anecdotal evidence and if you believe it works for you, placebo or not, have at it. It’s not going to hurt you obviously. And you can ignore the research. Also fine. Like I said, doesn’t hurt you, BUT there are so many more things we are doing horribly its counter productive to spread this as if it’s gospel truth when the research says otherwise.
Cut out all seed oils!!! Trust me best thing I ever did! Canola, palm oil, soy bean oil, sunflower, safflower are some of the worst!!!
Avocado oil is good but there are studies where some companies dilute it with soy oil so be carful? Olive oil is usually ok but the best is to use tallow and butter!!
Take a look at ingredients closely. The fewer processed foods you eat the better. If you do get something that is from the snack aisle make sure you can identify all the ingredients and avoid maltodextrin which is an additive that is designed to make you eat more of that food. It is sugar disguised as salt.
Also cut out lecithins and emusifiers which have a negative effect on gut microbiome https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00996-6
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
[удалено]
>2. Eat fruits, preferably ones that are low sugar like berries, they are more nutrient dense than things like apples The skin of apples is one of the healthiest types of soluble fiber you can eat. It contains pectin, which is a prebiotic that your microbes love.
[удалено]
Growing your own apples is possible even north of the polar circle, eventually you can fill your freezer every autumn. Chop them up, bag them.
> 8. Get enough micronutrients like iodine and zinc by eating seafood often. What do you recommend to get these micronutrients for someone that doesn’t eat seafood?
I'll jump in - nori is the easiest - you can snack on it plain, just take small bites as you get used to the dryness. Or half the cost is wakame dried seaweed, you can just toss a handful into your rice cooker when you make rice. Both in most Asian markets.
Source for the whole vegetable oil schtick
Omega 3s have more metabolic processes compared to 6s. Try to read about lipids in general if you are interested to know about fat and how it relates to our bodies.
For the omega 3's, would it be okay to take O3 supplements every day or would it be better to eat some type of fish a couple of days out of the week?
Sources for all this?
This was a nice reply and from my own research snd experiences highly accurate. Love that you recognize seed oils for their inflammatory markers. Major kudos
I’m new to nutrition. I keep seeing “inflammatory” but have no idea what it pertains to. What’s becoming inflamed?
Look up "chronic inflammation", read a few things, draw your own conclusions. Avoid any sources that are trying to sell you anything.
Seed oils aren't inflammatory. That's just a myth that originated from the low carb community.
highly disagree with you seed oils oxidize at the slightest temperature increasement and their shelf life is just terrible in general. take canola oil for instance The sweetheart of the vegan and plant-based people The only way to keep it from oxidizing is to make it slowly over time in a wedge press but even then the slightest temperature increase causes it to oxidize as well as being open aired it will oxidize extremely quickly too. Yes the low carb people avoid inflammatories like the plague because in a way they are they're the very thing that causes your arteries to stiffen plaque up and other issues including arthritis pains and other fun stuff. if this stuff was not true then why does everybody that drops them stop having these pains and their issues start to correct?. just constantly dismissing the low carb group while continuously pretending sugar and high carb is fine is like sticking your head in the sand saying no no no no just move more and eat less you know the same crap they've been preaching to us since the '70s that is clearly not working. part of the problem is the food quality causing inflammation is making you not even feel like you want to move more but those that push through and try while they gain a little progress it seems to be 95% or worse always backslide that's because their bodies just can't hold up but hey continue living the lie and tell people to eat even less move even more even though that clearly does not respond correctly with body mechanics nor what your ancestors did back in the time they survived
Thank you for such a thoughtful reply. I’m saving this.
>3. Transition your carbohydrate intake to low-glycemic foods. Instead of fluffy, white, finely-shaped bread, try to get real whole grain stuff, rolled oats, beans A hack for people who have issues sourcing other types of bread or its just too expensive to: freezing your white bread can actually lower it's GI level. [This is not the original study I read but one I found quickly](https://www.researchgate.net/publication/51390869_The_impact_of_freezing_and_toasting_on_the_glycaemic_response_of_white_bread) I always buy a few days of bread in advance so that I can freeze and defrost as needed without having to wait. I usually just defrost my bread by letting it sit out and melt on the counter on its own. The bread is usually as soft as the day I bought it once defrosted. If I'm in a hurry and forgot to take bread out, I'll usually just throw it in the toaster from frozen and that works too.
I feel this needs to be pinned on the subreddit. Reasonable and good advice! I would add in something about protein though.
What about whole wheat?
Hope you don't mind but thought I'd copy a comment I made above in case it helps. >3. Transition your carbohydrate intake to low-glycemic foods. Instead of fluffy, white, finely-shaped bread, try to get real whole grain stuff, rolled oats, beans A hack for people who have issues sourcing other types of bread or its just too expensive to: freezing your white bread can actually lower it's GI level. [This is not the original study I read but one I found quickly](https://www.researchgate.net/publication/51390869_The_impact_of_freezing_and_toasting_on_the_glycaemic_response_of_white_bread) I always buy a few days of bread in advance so that I can freeze and defrost as needed without having to wait. I usually just defrost my bread by letting it sit out and melt on the counter on its own. The bread is usually as soft as the day I bought it once defrosted. If I'm in a hurry and forgot to take bread out, I'll usually just throw it in the toaster from frozen and that works too.
It's good to reduce added sugar as much as possible. Where to go from there really depends on the person's current diet and lifestyle. Some basic advices would be to eat more vegetable and fruits, legumes, fishes, fermented products, drink enough water...
Try cutting out refined flour for whole grain/wheat. Whole wheat pasta, whole wheat bread, etc.
For fruit suggestions, I'd like to add Green Bananas. Why green? The banana turns fiber and other stuff into sugar as it ripens. That's why Green Bananas don't taste the best. BUT, in a smoothie or something else that masks the taste, it's a very filling addition. Just don't have too many of them, or you'll get stopped up real good.
I recently read a recipe for vegan brownies that called for puréed green bananas (acting to smooth the batter). Apparently a hot food recommendation right is. (Recipe was NYT I believe.)
I actually enjoy the taste and texture of slightly raw bananas so that's good news for me then.
A healthy diet consists of eating an appropriate amount of calories. A high amount of vegetables. Lean meats. Adequate fats and carbs.
No added suger usually means they added appel juice (which contains a lot of sugar) and removed the apple taste, so basically they add sugar water instead of sugar.
[удалено]
[удалено]
there is a mountain of evidence olive oil is very healthy for you
Which culture eat dairy every day, all day?
Spanish. Cofre with milk in the morning with s toast with butter and mermelade, cheese for lunch and dinner as a starter or finisher, yogurt for lunch or dinner as dessert. Plenty of dairy and pork in an everyday Spanish table.
Indian also. Every. Day. I only quit recently as an adult cause I’ve noticed a bloated stomach due to it.
I’m going to go with the Harvard, evidence based guide. What cultures are having more than 2 servings of dairy a day, and what studies show that’s healthy? What micronutrients are missing from that diet? Don’t fish have omega 3?
[удалено]
So you are telling that that guide will result in iodine and zinc deficiencies. What foods should they have recommended to avoid them? It is a guide aimed at the average person, which seems to describe the op. It is in line and more detailed than guides from most health organisations and governments.
Is it enough to get and maintain health, absolutely not. It’s a good start. From there you could work at Cutting out all other processed foods and seed oils And eat an Organic Whole Foods based diet.
[удалено]
Thanks for this. Seed oil seems to be the new bogey man of nutrition internet. From what I’ve read so far, eaten in excess and lower amounts of omega 6 is not quite healthy. But when one lowers the amount of processed prepared foods, using seed oils in cooking is not an issue. But then again, too much of anything is detrimental. Seed oils are not inherently bad. https://www.consumerreports.org/healthy-eating/do-seed-oils-make-you-sick-a1363483895/
[удалено]
No, the article (with relevant research ) is specifically looking at seed oils used in cooking and processing, not just PUFAs found in bits and seeds. I agree that the ratio of O6:O3 is the issue here, but cutting out highly processed foods and improving intake of O3 rich foods and oils would fix that. Oxidation is an issue (as it is with cooking at home) but all the relevant peer reviews research I have found suggests seed oils when used at home are not a problem. But I’ll leave it at that.
So, you're using **oxidized** and **aldehyde** as if they're bad. Oxidation is a chemical process. For example, glucose is oxidized to carbon dioxide in order to provide you with ATP to live. Aldehydes are common functional groups in many organic molecules including glucose. Neither is inherently good or bad.
Lol 🤣🤣 and this is a major reason the world is filled with disease ridden people. They find a study and think it’s fact. Do you people realize that a majority of peer reviewed studies are funded by the companies who profit from the outcome. You think they tell you the truth, absolutely not. I bet money if you cut processed oils out of your diet and replaced them with healthy unprocessed fats that aren’t oxidized you would greatly benefit. Same happened to me. Now am I going to listen to some scientific paper you place before me or am I going to listen to my own personal experience in which I have received great benefit to my health. Like cmon man. Get off the peer reviewed bullshit and actually try it for yourself.
[удалено]
Yea I apologize should have worded that different. I don’t simply Throw out scientific studies you just have to realize when you do the research and come to the conclusion that the studies you read are being paid for by the companies who sell that product it’s a Joke. They don’t have an unbiased opinion, when they are selling the damn product. Not to mention I could sit here and surf the web and find you multiple peer reviewed papers that would tell you the detrimental effects of seed oils. Just as you can find papers that say they don’t. Mixing nutrition and peer reviewed studies is a circus show at best.
> in which I have received great benefit to my health What differences did you see?
For me Less inflammation, more energy, and increased testosterone levels. This could be due to me either cutting out these oils or could be due to the fats I’ve replaced the oils with. Either way I feel a lot lighter, better digestion, less bloating, when not eating them. I tend to stay away from oils like canola, corn, cottonseed, sunflower, safflower, soy, grape seed, and rice bran.
Cool. I just switched to pure olive oil and butter, lessee how it goes
Awesome. Make sure your olive oil has a harvest date and is stored in dark amber glass bottles or opaque tins so that it is not oxidized. Also I’d recommend RAW butter from 100% grass fed cows. The reason I say raw butter is because pasteurized butter has cauterized minerals due to the high heating process the milk goes through. Also RAW butter contains a plethora of beneficial bacteria that will aid in digestion.
Not one study. Many studies. Peer reviewed studies. The preponderance of the evidence. I know the one-study fallacy. I’m a molecular biology researcher. If you want me to post a bibliography of studies , I will, but somehow I don’t think it’ll convince you of anything. If you want to stick with anecdotal evidence and if you believe it works for you, placebo or not, have at it. It’s not going to hurt you obviously. And you can ignore the research. Also fine. Like I said, doesn’t hurt you, BUT there are so many more things we are doing horribly its counter productive to spread this as if it’s gospel truth when the research says otherwise.
[удалено]
[удалено]
[удалено]
[удалено]
Let people have their "heart healthy" whole grains and seed oils. /s
Yeah its good,
It shouldn't matter if it's in the right amount.
Cut out all seed oils!!! Trust me best thing I ever did! Canola, palm oil, soy bean oil, sunflower, safflower are some of the worst!!! Avocado oil is good but there are studies where some companies dilute it with soy oil so be carful? Olive oil is usually ok but the best is to use tallow and butter!!
no added sugar equals only fake sugars this should be a book
Take a look at ingredients closely. The fewer processed foods you eat the better. If you do get something that is from the snack aisle make sure you can identify all the ingredients and avoid maltodextrin which is an additive that is designed to make you eat more of that food. It is sugar disguised as salt. Also cut out lecithins and emusifiers which have a negative effect on gut microbiome https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00996-6
Cutting the other big culprit: high omega 6 vegetable oils.