A change in diet is one of the main steps for anyone looking to lose weight or to improve their quality of life. When looking for a new diet, we have to make sure that we don’t fall for fad diets, which are diets that have become increasingly popular in a short amount of time. These diets promise quick weight loss results and health improvements with almost zero effort required. However, their unsustainable nature and lack of scientific evidence make them medically unsuitable for most people, especially if they don’t consult a dietitian or doctor first.

History and Background of BRAT Diet

The BRAT diet (Bananas, Rice, Applesauce, and Toast) was originally introduced in the mid-20th century as a way to manage gastrointestinal issues, particularly diarrhea and vomiting, in both children and adults. It was developed by pediatricians as a short-term solution to help patients recover from stomach illnesses and allow their digestive systems to rest.

Key Moments in BRAT Diet History

• Mid-20th Century Origin: Pediatricians developed the BRAT diet in the 1920s–1940s as a gentle, low-fiber regimen for patients experiencing gastrointestinal distress. These bland foods were thought to soothe the stomach, reduce nausea, and slow down bowel movements.
• Widespread Adoption: By the 1960s, the BRAT diet had become a common recommendation among doctors and healthcare providers for managing acute gastroenteritis, particularly in children. It was easy to follow, and the specific foods were believed to help rebind the stool and minimize stomach upset.
• Scientific Criticism: In the early 2000s, medical professionals began questioning the effectiveness of the BRAT diet. It was criticized for being nutritionally inadequate, especially if followed for more than a day or two, as it lacked essential nutrients such as protein, fat, and vitamins needed for recovery.
• Current Usage: Today, the BRAT diet is still sometimes recommended, but it’s often combined with more balanced, nutrient-rich options. Modern guidelines suggest the introduction of a wider variety of foods sooner, including those rich in protein and healthy fats, while ensuring patients remain hydrated through fluids and electrolyte solutions.

While the BRAT diet is no longer the primary treatment for stomach ailments, its simplicity and gentle nature make it useful for temporary relief in certain cases. However, healthcare providers now emphasize the importance of a more balanced and nutritious approach to recovery.

There are many diets that, if carried out correctly and are approved by your doctor, can benefit you and help you achieve your weight loss goals.

One of them is the BRAT diet, whose acronym stands for bananas, rice, applesauce, and toast, the four food components of the diet[1].

Many of our patients aim to change their diet, but it’s important that they have all the information before making drastic changes, such as following a diet without proper guidance. At LIMARP®, our medical team counts with licensed nutritionists that can help you achieve your goals. They go over your medical history and talk with you about your expectations to create a nutrition plan that covers all your needs; they will also determine if it is right for you, in the case that you’re interested in implementing it into your lifestyle.

In this article we’ll talk about the BRAT diet and delve more into its acronym and origins, as well as discuss if it’s ideal for losing weight. As always, we’d like to remind you that the following information may not apply to every case and that you should always talk to a nutritionist before starting any new diet, especially when it comes to the BRAT diet.

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BRAT Diet: What to know

The BRAT diet is a bland diet that, as we have previously mentioned, consists of mainly eating bananas, rice, applesauce, and toast. It was first suggested for children who suffered from upset stomachs or other gastrointestinal problems, such as vomiting, diarrhea, or gastroenteritis. The initial logic behind the BRAT method was that “it gave the gut a chance to rest and reduced the amount of stool produced”[2].

Although it was mainly thought for children, the BRAT diet can also be followed by adults and one of the main recommendations is for everyone to keep hydrated in order to replace the depleted electrolytes and avoid salt imbalances.

Nowadays, the BRAT diet is no longer recommended for children because BRAT diet foods are low in fiber, protein, and fat, lacking enough nutrition to help a child’s gastrointestinal tract recover. The American Academy of Pediatrics recommends that kids resume eating a normal, well-balanced diet appropriate for their age within 24 hours of getting sick.

That diet should include a mix of fruits, vegetables, meat, yogurt, and complex carbohydrates[3].

However, if you’re an adult your nutritionist approves it, you may be able to follow the BRAT diet. Since it largely limits the types of food you can eat, it’s very important that you keep in touch with your doctor so that you don’t experience any negative side effects and ensure that everything concerning the BRAT diet is carried out safely. Next, we’ll discuss some of the foods you can and can’t eat while doing the BRAT diet.

BRAT Diet Foods: What to eat

The BRAT diet is also known as a bland one because you should only stick to soft foods that are gentle on the stomach. This, of course, includes the foods that make up for the BRAT acronym: bananas, rice, applesauce, and toast. However, there are also binding foods[4] that are also low on fiber and have the capacity to stop diarrhea, if that’s the case.

Other bland foods that you can eat while following the BRAT diet include[5]:

• Soft fruits: Bananas, applesauce, avocado, pumpkin, canned fruit (packed in water, not heavy syrup), and melons.
• Steamed or boiled vegetables: Carrots, green beans, potatoes, and squash.
• Low-fiber starches: White bread, white rice, saltine crackers, cream of wheat, instant oatmeal, and noodles.
• Protein: Unseasoned skinless baked chicken or turkey, scrambled eggs, yogurt, and kefir.
• Drinks: Bone broth, apple juice, coconut water, Pedialyte, weak tea.

When following the BRAT diet, you should avoid:

• Dairy products: Milk, cheese, and ice cream can be hard to digest and may worsen diarrhea or stomach discomfort.
• Fatty or fried foods: Greasy foods can be tough on the stomach and trigger nausea or exacerbate digestive issues.
• Spicy foods: Spices can irritate the stomach lining and increase discomfort.
• Raw fruits and vegetables: High-fiber produce like broccoli, beans, and leafy greens can be harsh on the digestive system.
• Alcohol and caffeine: Both can dehydrate you and irritate the stomach.
• Sugary foods: Sweets, soda, and desserts may increase diarrhea or upset the stomach further.
• Whole grains: Avoid whole grain breads and cereals, which are high in fiber and difficult to digest.
• Nuts and seeds: These are also high in fiber and fat, which are not recommended for a sensitive stomach.

Once symptoms improve, you can slowly reintroduce other foods into your diet.

Contact Us to Learn More

If you want to learn more about the BRAT diet, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] Sheila Mackell, Traveler’s Diarrhea in the Pediatric Population: Etiology and Impact, Clinical Infectious Diseases, Volume 41, Issue Supplement_8, December 2005, Pages S547–S552, https://doi.org/10.1086/432950
• [2, 3] “The BRAT Diet”. https://www.webmd.com/children/brat-diet. (Accessed July 18th, 2023).
• [4] Ahlberg S, Randolph D, Okoth S, Lindahl J. Aflatoxin Binders in Foods for Human Consumption-Can This be Promoted Safely and Ethically? Toxins (Basel). 2019 Jul 14;11(7):410. doi: 10.3390/toxins11070410. PMID: 31337106; PMCID: PMC6669551.
• [5] “BRAT Diet: NUTRITION FOR NAUSEA, VOMITING OR DIARRHEA”, https://www.oregonclinic.com/diets-BRAT. (Accessed July 18th, 2023).

It’s no secret that our health can be directly impacted, both positively and negatively, by the food we consume. An unhealthy diet can bring forth many problems, some of which we have covered in previous articles, but generally speaking it can cause spikes in a person’s cholesterol, put them at risk of developing type 2 diabetes., and put them on a path toward obesity. On the other hand, a healthy, balanced diet allows a person to lead their ideal lifestyle and achieve personal fitness goals if they’re also following an exercise routine.

However, some health afflictions can present themselves even though a person is following a healthy diet and it may be because their body isn’t processing the micro or macronutrients appropriately. Underlying medical conditions can also alter how a person’s metabolism responds to food, which is why it’s important to talk to a doctor or nutritionist if you’re not noticing any positive changes. There are several restriction diets, we’ve covered the keto diet in another article, that have several goals according to the patient’s needs; for this article, we’ll talk about therapeutic carbohydrate restriction, what it means, and how to limit a person’s carbohydrate intake.

At LIMARP®, our medical team, led by Dr. Liza María Pompa González, counts with licensed nutritionists that can help you achieve your goals and make sure that you’re healthy despite any underlying medical conditions. They go over your medical history and talk with you about your expectations to create a nutrition plan that covers all your needs. They will also ensure that, if you do qualify for therapeutic carbohydrate restriction, that it’s carried out safely and that your overall health is not compromised by this.

As always, we’d like to remind you that the information in the following article concerning therapeutic carbohydrate restriction is general and that you shouldn’t apply any drastic changes to your diet without proper supervision by a nutritionist. If any of the information presented below resonates with you, make sure to contact your doctor first so that they can carry out a proper diagnosis and confirm if you’re eligible for therapeutic carbohydrate restriction.

Now, let’s delve into therapeutic carbohydrate restriction to get a better understanding of it.

Therapeutic Carbohydrate Restriction: What is it?

First of all, it’s very important to make the following clear: therapeutic carbohydrate restriction is not a diet, but rather a medical nutritional therapy[1], whose intent is to manage metabolic health conditions.

This restriction method can be useful for people who have diabetes, since several articles[2] have noted that the goal of therapeutic carbohydrate restriction is to reduce insulin levels to facilitate fat lipolysis, allowing a physiologic response in the body that mimics fasting. When the carbohydrate intake is restricted, insulin and glucose levels drop and trigger a cascade of reactions that lead to the use of an alternative fuel source. This can result in lower insulin levels, a diuretic effect, decreased hunger and subsequent reduction in intake even in the absence of a caloric restriction, and increased resting energy expenditure.

Now, what role do carbohydrates play in a person’s life?

Well, unlike amino acids, fatty acids, and many micronutrients, dietary carbohydrate is not required for human survival[3]. In fact, although some cells, such as red blood cells, white blood cells, and some parts of the kidney, require glucose, the body can produce enough glucose on its own to meet those needs. According to one study, despite the widespread belief that the brain can only run on glucose, the brain can run on both glucose and ketones[4].

You may be wondering if following therapeutic carbohydrate restriction means completely cutting back on carbs; well, that is not the case. “Carbohydrate restricted diets usually include some carbohydrates, but even if we eat no carbohydrates, the body provides us with all the glucose and energy we require as long as we eat enough fat and protein. As a result, a well-planned, carbohydrate-restricted diet will provide all the nutrients needed”.

All of these changes caused by therapeutic carbohydrate restriction, such as lowering fasting, postprandial blood glucose, insulin levels and resistance, can improve metabolic syndrome markers [5]. When it comes to reducing blood glucose levels, it’s necessary to restrict whole-grain starches and high-sugar fruits; in fact, it is highly recommended that patients starting therapeutic carbohydrate restriction monitor their glucose levels constantly.

So, which foods should you avoid while on therapeutic carbohydrate restriction?

Similar to the keto diet, you should cut back on bread, sweets, starchy vegetables, and some fruits. Other foods that should be limited on therapeutic carbohydrate restriction include:

• Apples, bananas, dates, and mangoes
• Corn, potatoes, yams, and cooked beets
• Pasta
• Cereals
• Beer
• Sweetened yogurt
• Beans and legumes
• Milk

One study[6] found that therapeutic carbohydrate restriction can help reduce the effects of metabolic syndrome, which may increase the risk of heart disease, stroke, and type 2 diabetes. in people with obesity.

To finish this article, we’d like to discuss the different levels of therapeutic carbohydrate restriction. However, we invite you to contact your doctor so that they can provide the proper care when starting therapeutic carbohydrate restriction; this change in your diet is pretty drastic, so it’s important that it’s carried out safely to avoid any type of health complications in the future.

A 2019 study[7] found that different degrees of carbohydrate restriction may result in different metabolic effects[8] and it provides the following example: “[…]while low-carbohydrate diets that provide more than 50 g of carbohydrates per day prevent dietary ketosis in most people, a very-low carbohydrate ketogenic diet that provides less than 50 grams carbohydrates per day typically leads to the production of measurable amounts of ketone bodies in the urine. The metabolic switch to ketosis may result in immediate side-effects like loss of appetite or in long-term side effects, such as kidney stones.”

This is just an example of many and, as we mentioned, you’re free to contact us through the information below if you have any lingering questions.

Contact Us to Learn More

If you want to learn more about therapeutic carbohydrate restriction, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] “Therapeutic Carbohydrate Restriction (or Reduction) & Diabetes”. https://www.waterloowellingtondiabetes.ca/userContent/documents/Professional-Resources/Therapeutic%20CHO%20Restriction%20HCPhandout%20Updates%202021Final.pdf (Accessed July 22, 2023).
• [2] Cucuzzella M, Hite A, Patterson,K, et al. A clinician’s guide to inpatient low-carbohydrate diets for remission of type 2 diabetes.: toward a standard of care protocol. Diabetes Management. 2019; 9(1), 7–19.
• [3] Chadwick, Joshua, et al. ‘Treating type 2 diabetes. with Therapeutic Carbohydrate Restriction’. Cardiovascular Diseases [Working Title], IntechOpen, 3 Nov. 2022. Crossref, doi:10.5772/intechopen.107184.
• [4] Trumbo P, Schlicker S, Yates AA, Poos M. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Journal of the American Dietetic Association. 2002;102(11):1621-1630
• [5] Volek JS, Feinman RD. Carbohydrate restriction improves the features of metabolic syndrome. Metabolic syndrome may be defined by the response to carbohydrate restriction. Nutrition and Metabolism. 2005;2:31
• [6] Hyde PN, Sapper TN, Crabtree CD, LaFountain RA, Bowling ML, Buga A, Fell B, McSwiney FT, Dickerson RM, Miller VJ, Scandling D, Simonetti OP, Phinney SD, Kraemer WJ, King SA, Krauss RM, Volek JS. Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss. JCI Insight. 2019 Jun 20;4(12):e128308. doi: 10.1172/jci.insight.128308. PMID: 31217353; PMCID: PMC6629108.
• [7] Fechner E, Smeets ETHC, Schrauwen P, Mensink RP. The Effects of Different Degrees of Carbohydrate Restriction and Carbohydrate Replacement on Cardiometabolic Risk Markers in Humans-A Systematic Review and Meta-Analysis. Nutrients. 2020 Apr 2;12(4):991. doi: 10.3390/nu12040991. PMID: 32252374; PMCID: PMC7230871.
• [8] Brouns F. Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable? Eur J Nutr. 2018 Jun;57(4):1301-1312. doi: 10.1007/s00394-018-1636-y. Epub 2018 Mar 14. Erratum in: Eur J Nutr. 2019 Apr 16;: PMID: 29541907; PMCID: PMC5959976.

Food is the main source of energy for the body and according to the National Library of Medicine, food is made of various nutrients, and nutrients are the materials the body needs to build itself and stay in top working order. Food is key to human well-being and functional daily behavior, understanding food and the relationship between nutrients and the body is key in order to live a balanced and healthy life. In this article, we will discuss how certain foods can help the mental health condition of depression.

“Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed.”[1]

When we eat, we also fuel our body with energy, and every food choice we make impacts our way of living. Nowadays we have plenty of fast food options and this might include healthy or unhealthy options.

Research from the past ten or so years has shown that the more ultra-processed foods a person eats, the higher the chances that they feel depressed and anxious[2]. This leads specialists and patients to pay more attention to today’s people’s diets, of course, there are certain foods to avoid and “certain must-eat foods”

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PubMed Central publishes scientific studies that have explored the relationship between diet and depression, suggesting that certain foods may have a positive impact on mood, while others may contribute to depressive symptoms. It is important to note that while diet can play a role in mental health, it should not be considered a substitute for professional treatment.

“There is no specific diet to treat depression, but eating more of some foods and less or none of others can help some people manage their symptoms.”[3] Although this is not a prescription, some of the foods in the list we will review may help reduce depression symptoms, however, we encourage you to make a proper diagnosis with your healthcare provider or personal doctor since professional treatment is always the right path to follow, although here we include informational topics about food and its relation with depression.

Best Foods for Depression

• Omega-3 fatty acids: Studies[4] have shown that omega-3 fatty acids, found in fatty fish (such as salmon, sardines, and mackerel), walnuts, flaxseeds, and chia seeds, may have antidepressant effects. They are related to the brain´s health support and reduce inflammation. There are plenty of dishes you can cook with Omega-3 fatty acids, but laboratories and pharmaceutics now sell this nutrient as supplements.
• Antioxidant-rich foods: Fruits and vegetables high in antioxidants, such as berries, citrus fruits, kale, spinach, and bell peppers, contain compounds that may protect against oxidative stress, which is linked to depression. Vitamins A, C, and E are an example of antioxidants; also, selenium[5] plays a big role in reducing anxiety and depression.
• Whole grains: Whole grains like quinoa, brown rice, and whole wheat bread are complex carbohydrates that release energy slowly, providing a steady supply of glucose to the brain. This can help stabilize mood and prevent fluctuations in blood sugar levels. Cereal grains are the most essential food staples. They are eaten almost daily by large populations. They supply a significant percentage of the calories consumed by the world’s population. Cereal grains and the products made from them provide food not only for people, but also for livestock, such as cattle, chickens, and hogs[6].

The last foods in this list include probiotics and foods rich in B Vitamins. Fermented foods like yogurt, kefir, kombucha, and kimchi contain beneficial bacteria that may influence mood and brain function. Foods rich in B Vitamins: B vitamins, particularly folate (B9) and vitamin B12, are important for brain health as well. Leafy greens, legumes, eggs, and lean meats are good sources of these vitamins.

Now that we have reviewed some of the foods to eat while having depression, you might think about which foods you should avoid. Diet and depression are so linked these days, and many researchers have focused on this topic, proving us with clear information about what food can be beneficial for our brain and body and which one will not. According to Harvard Health Publishing[7], diet is such an important component of mental health that it has inspired an entire field of medicine called nutritional psychiatry.

Patients with depression are now seeking nutritional support as well as psychological or psychiatric help. In some cases, they might change their diet to make the right food choices and avoid certain ingredients, but these lead us to question what is the right diet and which is not? As far as we have researched, there is no right or wrong diet, but there are indeed some foods to avoid for depression.

Foods to Avoid for Depression

• Processed foods: Highly processed foods, such as fast food, sugary snacks, and processed meats, have been associated with an increased risk of depression. These foods are often high in unhealthy fats, sugar, and additives while lacking essential nutrients. The nutritional fundamentals accepted by the World Health Organization and most nutritional authorities today include vegetables, beans, nuts, seeds, and fruit as healthy foods; and salt, saturated fat, and excess sugar as disease-causing. Excessive amounts of animal products may lead to premature aging, increased risk of chronic disease and higher all-cause mortality. Multiple studies have been published on hundreds of thousands of people, followed for decades showing that the objective endpoint of death is increased with higher amounts of animal product consumption. Furthermore, refined carbohydrates may not just lead to being overweight and diabetic but also contribute to dementia, mental illness, and cancer[8].
• Sugar and refined carbohydrates: Consuming excessive amounts of sugar and refined carbohydrates (e.g., white bread, pastries, sodas) can lead to blood sugar spikes and crashes, negatively affecting mood and energy levels.
• Trans fats: Trans fats, commonly found in fried and commercially baked goods, have been linked to an increased risk of depression and inflammation in the body. Checking food labels for “partially hydrogenated oils” can help identify trans fats.
• Alcohol: While moderate alcohol consumption may not significantly impact everyone’s mental health, excessive or chronic alcohol use can worsen depression symptoms and interfere with the effectiveness of treatment.
• Caffeine: High caffeine intake, particularly in sensitive individuals, can disrupt sleep patterns and contribute to anxiety or agitation, which may exacerbate symptoms of depression[9].

It’s important to remember that individual responses to specific foods may vary, and maintaining a balanced diet overall is crucial for overall well-being. Also, seeking professional health is highly recommended as we mentioned before, seeing a doctor for both food-related issues and depression is important because these conditions can have a significant impact on a person’s overall well-being.

A study of diet and depression of Harvard Health Publishing has shown that one could argue that, well, being depressed makes us more likely to eat unhealthy foods. So we should ask what came first, the diet or the depression? Researchers have addressed this question, thankfully. Another large analysis looked only at prospective studies, meaning they looked at baseline diet and then calculated the risk of study volunteers going on to develop depression. Researchers found that a healthy diet (the Mediterranean diet as an example) was associated with a significantly lower risk of developing depressive symptoms[10].

However, professional diagnoses provide an accurate treatment since they can determine whether you have food-related issues or depression. Similarly, they can assess the severity and nature of your depressive symptoms, so if you are struggling with depression and eating disorders, it is advisable to consult a professional for a comprehensive test and appropriate treatment.

How Are Food and Depression Related After All?

While no specific food or diet can cure depression, evidence suggests that certain dietary patterns and nutrient-rich foods may have a positive impact on mood and overall mental well-being. Depression as far as we know, is intricately connected, since poor dietary practices are linked to depression symptoms[11].

While diet alone cannot cause or cure depression, there are several ways in which food can impact mood and overall mental well-being. A poor diet lacking essential nutrients can contribute to imbalances in brain chemistry, affecting mood regulation.

For example, deficiencies in B vitamins, omega-3 fatty acids, and certain minerals like zinc and magnesium have been associated with an increased risk of depression, as we mentioned. Another example is the neurotransmitters, such as serotonin and dopamine, which play a crucial role in regulating mood. The production and function of these neurotransmitters can be influenced by the availability of specific nutrients obtained through diet, such as tryptophan (a precursor to serotonin) and tyrosine (a precursor to dopamine).

Certain dietary patterns, particularly those rich in fruits, vegetables, and whole grains, provide antioxidants and anti-inflammatory compounds that help combat inflammation and oxidative stress (chronic inflammation and oxidative stress in the body have been linked to depression)[12].

Food and Emotions

Emotional eating and cravings are also related to depression and can sometimes lead to changes in appetite and eating behaviors. Some individuals may turn to comfort foods, which are often high in sugar, fat, and calories, as a way to cope with negative emotions. While these foods may provide temporary pleasure, they can worsen mood and contribute to a cycle of emotional eating.

According to one study, the relationship between eating and emotion has always interested researchers of human behavior. This relationship varies according to the particular characteristics of the individual and according to the specific emotional state[13].

As we see, numerous studies have highlighted the potential impact of a healthy diet on mental well-being. Foods like fruits, vegetables, whole grains, lean proteins, and omega-3 fatty acids have been associated with a lower risk of depression, while diets high in processed foods, sugary snacks, and unhealthy fats have been linked to an increased risk. Furthermore, certain nutrients such as omega-3 fatty acids, B vitamins, vitamin D, and magnesium have shown promising effects in managing depressive symptoms.

In conclusion, the relationship between food and depression is complex and multifaceted. While it is evident that certain dietary patterns and nutrient deficiencies can contribute to the development and exacerbation of depression, it is important to recognize that food alone cannot be considered a cure for this mental health condition. Depression is a complex disorder with various underlying factors, including biological, psychological, and environmental components[14]. However, it is important to approach the relationship between depression and food with caution.

Contact Us to Learn More

If you are struggling with depression and interested in following a diet to reduce depression symptoms, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or call us at (619) 373-0229.

References

[1, 14] “mental health Conditions: depression and anxiety”. https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.html (Accessed June 21, 2023).

[2] “The Link Between Highly Processed Foods and Brain Health”. https://www.nytimes.com/2023/05/04/well/eat/ultraprocessed-food-mental-health.html (Accessed June 21, 2023).

[3, 4, 9] “What foods are good for helping depression?”. https://www.medicalnewstoday.com/articles/318428#_noHeaderPrefixedContent (Accessed June 21, 2023).

[5] “Selenium: What it does and how much you need”. https://www.medicalnewstoday.com/articles/287842 (Accessed June 21, 2023).

[6] “Food”. https://education.nationalgeographic.org/resource/food/ (Accessed June 21, 2023).

[7, 10, 12] “Diet and depression”. https://www.health.harvard.edu/blog/diet-and-depression-2018022213309 (Accessed June 21, 2023).

[8] Fuhrman J. The Hidden Dangers of Fast and Processed Food. Am J Lifestyle Med. 2018 Apr 3;12(5):375-381. doi: 10.1177/1559827618766483. PMID: 30283262; PMCID: PMC6146358.

[11] Selvaraj R, Selvamani TY, Zahra A, Malla J, Dhanoa RK, Venugopal S, Shoukrie SI, Hamouda RK, Hamid P. Association Between Dietary Habits and Depression: A Systematic Review. Cureus. 2022 Dec 9;14(12):e32359. doi: 10.7759/cureus.32359. PMID: 36632273; PMCID: PMC9828042.

[13] Canetti L, Bachar E, Berry EM. Food and emotion. Behav Processes. 2002 Nov;60(2):157-164. doi: 10.1016/s0376-6357(02)00082-7. PMID: 12426067.

Anxiety is a mental illness that has become a concern in the past few years. Anxiety has always existed, but the knowledge of it arise in the 19^th century thanks to medical research and scientific studies. Now, anxiety influences a huge percentage of individuals since social media and the COVID-19 pandemic increase the factors of experiencing anxiety; this mental illness has become present in children, adolescents, adults, and older people.

According to the National Institute of mental health, anxiety disorders are the most common mental illness in the United States. That’s 40 million adults—18% of the population—who struggle with anxiety. Anxiety and depression often go hand in hand, with about half of those with depression also experiencing anxiety[1].

While therapy, medication, and self-care practices are essential in managing anxiety, we often overlook the impact of our diet on our mental well-being. Some researchers have explored the relationship between anxiety and the food we eat and how making mindful choices can support a calmer and more balanced state of mind.

Some foods are good to calm the symptoms of anxiety and depression. Although it is possible to achieve a better mental health condition with a true diet (and we will show some foods that help), it is imperative to visit your doctor or healthcare provider for a proper prescription.

Which Foods Are Good For Anxiety?

When it comes to the first meal of the day and probably the most important of our diet, our food choices must be the most conscious ones. Some breakfast can help with the symptoms of anxiety if we incorporate nutrient-rich foods that support mental well-being and provide sustained energy throughout the day. Nevertheless, how do we know what breakfasts are good for anxiety? Here are some breakfast ideas that can contribute to a calmer and more balanced state of mind:

• Oatmeal with berries and nuts has been linked to anxiety reduction: Eating oatmeal in the morning can boost your mood thanks to its antioxidants.
• Greek yogurt: Greek yogurt is a great source of protein, which can help stabilize blood sugar levels and promote a feeling of fullness. The combination of fruits adds natural sweetness, fiber, and vitamins to your breakfast, supporting overall mental well-being[2].
• Smashed avocado toast: Avocados are rich in healthy fats, including omega-3 fatty acids and monounsaturated fats, which have anti-inflammatory properties and can help support brain health.
• Spinach and mushroom omelet: Eggs provide high-quality protein and contain important nutrients like vitamin D and B vitamins, which are essential for neurotransmitter production and regulation. The spinach and mushrooms add an extra dose of folate and antioxidants[3].
• Smoothie bowl: This breakfast is packed with vitamins, minerals, and antioxidants that support brain health and can provide a refreshing start to your day.

However, breakfast is only one meal of the day, and while there is no specific “magic” food that will cure anxiety, incorporating these anxiety and depression-friendly foods into your diet throughout the day may help alleviate symptoms.

• Omega-3 fatty acids: Studies have shown that omega-3 fatty acids, found in fatty fish (such as salmon, sardines, and mackerel), walnuts, flaxseeds, and chia seeds, may have antidepressant effects. They are related to the brain´s health support and reduce inflammation[4]. There are plenty of dishes you can cook with Omega-3 fatty acids, but laboratories and pharmaceutics now sell this nutrient as supplements.
• Antioxidant-rich foods: Fruits and vegetables high in antioxidants, such as berries, citrus fruits, kale, spinach, and bell peppers, contain compounds that may protect against oxidative stress, which is linked to depression. Vitamins A, C, and E are an example of antioxidants; also, selenium plays a big role in reducing anxiety and depression.
• Whole grains: Whole grains like quinoa, brown rice, and whole wheat bread are complex carbohydrates that release energy slowly, providing a steady supply of glucose to the brain. This can help stabilize mood and prevent fluctuations in blood sugar levels. Cereal grains are the most essential food staples. They are eaten almost daily by large populations. They supply a significant percentage of the calories consumed by the world’s population. Cereal grains and the products made from them provide food not only for people, but also for livestock, such as cattle, chickens, and hogs[5].

Probiotics and foods rich in B Vitamins

Fermented foods like yogurt, kefir, kombucha, and kimchi contain beneficial bacteria that may influence mood and brain function. Foods rich in vitamin B, particularly folate (B9) and vitamin B12, are important for brain health as well. Leafy greens, legumes, eggs, and lean meats are good sources of these vitamins.

• Berries, such as blueberries, strawberries, and raspberries. Berries are rich in antioxidants and vitamin C, which can help reduce oxidative stress and inflammation in the body, contributing to improved mental well-being.
• Herbal teas: Sip on calming herbal teas like chamomile, lavender, or lemon balm. These teas have natural soothing properties and can promote relaxation and a sense of tranquility. However, “herbal supplements aren’t monitored by the FDA the same way medications are. Despite enhanced quality control regulations in place since 2010, the quality of some supplements may still be an issue. Remember, natural doesn’t always mean safe.” [6]

Everyone’s dietary needs and preferences may vary, so it is important to pay attention to your body and choose food options that work best for you. Consulting with a registered dietitian can also provide personalized guidance and recommendations prescripted by your doctor.

Plenty of meals and foods that we eat on a daily basis can provoke anxiety symptoms, and sometimes we do not know. While there are no specific foods that cause anxiety, certain dietary choices can potentially contribute to feelings of unease. Some of these foods might include common beverages like caffeine and alcohol, and here we will tell you how and why you should avoid them.

Worst Foods for Anxiety

Caffeine: according to Medical News Today[7], a survey conducted in the United States reports that approximately 85% of the population drinks at least one caffeinated beverage every day and stimulants like caffeine found in coffee, tea, energy drinks, and some sodas could trigger or worsen anxiety symptoms. Caffeine stimulates the central nervous system, leading to increased heart rate, jitters, and feelings of restlessness. It can also interfere with sleep, which is important for maintaining mental well-being. So, it is recommended to drink a moderate amount of caffeine.

Sugar and refined carbohydrates: Foods high in sugar and refined carbohydrates, such as sugary snacks, pastries, and white bread, can cause rapid fluctuations in blood sugar levels. Avoiding processed foods and foods high in sugar means the body experiences fewer highs and lows of blood sugar, which helps to further reduce feelings of anxiety. Very simply put, a sugar rush can mimic a panic attack[8].

Alcohol: While alcohol is often used as a temporary means of relaxation, it can have a negative impact on anxiety. Alcohol is a depressant that affects the central nervous system, and excessive consumption can lead to feelings of depression, restlessness, and increased anxiety[9].

Processed and fast foods: Highly processed foods, including fast food meals, packaged snacks, and fried foods like french fries, are often high in unhealthy fats, artificial additives, and preservatives. These foods provide little nutritional value and can lead to inflammation and oxidative stress in the body, potentially impacting mental well-being.

“Recently, researchers investigated the link between fried foods consumption and depression and anxiety. They found that fried food consumption, especially fried potatoes, is linked to an increased risk of anxiety and depression.” [10]

“Ideal” Diet While Having Anxiety

While it may be helpful to minimize or avoid these potential anxiety-aggravating foods and eat some of the most nourishing food, it’s important to maintain a balanced and varied diet. Everyone’s dietary needs and responses are unique, so it can be helpful to work with your doctor, such as a registered dietitian, to create an individualized nutrition plan that supports your overall mental well-being.

Additionally, practicing mindful eating, maintaining regular meal times, and incorporating stress-management techniques into your lifestyle can contribute to better anxiety management.

As we see, food cannot eliminate anxiety, but it can play a significant role in managing its symptoms and supporting overall mental well-being. By making conscious choices to incorporate mood-stabilizing nutrients, limit sugar and caffeine intake, and adopt a balanced and mindful approach to eating, we can nourish our minds and create a foundation for greater calmness and resilience. Remember, everyone’s experience with anxiety is unique, but let food be your ally in your journey toward an anxiety-free life.

Contact Us to Learn More

Coming to terms with having anxiety can be a very difficult process for those who are suffering from it because its causes go beyond superficial assumptions. Our team at LIMARP®, led by Dr. Liza María Pompa González, is equipped with mental health professionals in order to help our patients reach their health goals and guide them throughout their journey.

There are several types of eating disorders and all of them are complex, meaning that their root cause may vary from patient to patient; in order to identify and treat them, we recommend you schedule an appointment with one of our doctors to avoid self-diagnosis. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1, 3] “Nutritional strategies to ease anxiety”. https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441 (Accessed June 21, 2023).
• [2] “Coping with anxiety: Can diet make a difference?”. https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987 (Accessed June 21, 2023).
• [4] “What foods are good for helping depression?”. https://www.medicalnewstoday.com/articles/318428#vitamin-d (Accessed June 21, 2023).
• [5] “Food”. https://education.nationalgeographic.org/resource/food/ (Accessed June 21, 2023).
• [6] “Herbal treatment for anxiety: Is it effective?”. https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/herbal-treatment-for-anxiety/faq-20057945 (Accessed June 21, 2023).
• [7] “What to know about caffeine and anxiety”. https://www.medicalnewstoday.com/articles/anxiety-and-caffeine (Accessed June 21, 2023).
• [8] “Eating well to help manage anxiety: Your questions answered”. https://www.health.harvard.edu/blog/eating-well-to-help-manage-anxiety-your-questions-answered-2018031413460 (Accessed June 21, 2023).
• [9] Schuckit MA. Alcohol, Anxiety, and Depressive Disorders. Alcohol Health Res World. 1996;20(2):81-85. PMID: 31798156; PMCID: PMC6876499.
• [10] “Eating French fries and other fried foods linked to higher risk of anxiety and depression”. https://www.medicalnewstoday.com/articles/fried-foods-french-fries-linked-to-anxiety-depression (Accessed June 21, 2023).

We often believe that eating healthy foods is the priority when reducing weight, but what do we know about beverages and drinks? Unknowingly, the average person may be consuming a huge amount of calories in the drinks they choose. The fact that you drink these calories as opposed to eating (chewing) them may cause people to dismiss them altogether, turning them into “forgotten calories”. The main culprits are:

• Soft drinks
• Sweetened juice drinks and “juice cocktails”
• Sugary coffee-based beverages
• Energy drinks
• Sports drinks
• Alcoholic beverages

In Mexico, and probably in many other countries, many families spend up to 7% of their food budget on soft drinks, an amount similar to what they spend on beef. The harsh reality is that a 500 milliliter serving of pop soda contains 220 calories, has no nutrients whatsoever, and contains 60 grams or 13 teaspoons of sugar.

The reality is that for most of the time that humans have been on Earth the only liquid we have consumed has been water. The first registered beverages are beer and wine, which originated quite recently in evolutionary terms.

Consumption of excess sugar only provides empty calories, which contributes to weight gain, hormonal imbalance, insulin resistance, and diabetes. Weight gain due to soda consumption can also be explained because of the low satiety that comes from drinking sugary beverages. A greater personal and collective awareness, as well as better alternatives in the soft drink and food industry, could be decisive in the reversal of the dangerous global obesity, overweight, and diabetes trend.

Healthy Alcoholic Drinks?

Alcohol should be taken in moderation[1] because even though it has been shown that one or two drinks a day may have some health benefits, anything beyond that increases the risk of drinking away too many calories and turning into alcohol issues, especially when it comes from liquor, beer or wine are really mostly sugar. However, there are some options for healthier alcoholic drinks that can be enjoyed in moderation[2]:

• Red wine brings many health benefits when taken in moderation. It contains antioxidants like resveratrol, which may help protect against heart disease by promoting healthy blood circulation. Limit yourself to one glass (5 ounces) per day for women and up to two glasses for men.
• Light beer or low-calorie varieties are other healthy drinks compared to regular beers.
• Vodka or gin with soda water. Avoid sugary sodas or tonic water, and instead opt for a splash of fresh citrus juice, such as lemon or lime, to add flavor.
• Tequila (when consumed in moderation) can be a healthier choice due to its lower sugar content compared to other spirits.
• Homemade sangria with fresh fruit instead of sugary pre-made versions can be another healthy drink. Consider making your own sangria using red wine, fresh fruits, and a small amount of natural sweeteners like honey or maple syrup. This way, you have control over the ingredients and can limit the added sugars.

Remember, it’s crucial to consume alcohol in moderation. Excessive alcohol intake can lead to various health problems, including liver disease, cardiovascular issues, and addiction. Always prioritize your overall well-being and make informed decisions when it comes to consuming alcoholic beverages.

Healthy Drinks Besides Water

You can enjoy several healthy and hydrating drinks besides water[3], like herbal teas and green teas. These teas are an excellent choice for hydration and can offer various health benefits. Options like chamomile, peppermint, ginger, and hibiscus teas are known for their soothing properties and potent antioxidant effects. They are typically caffeine-free and can be enjoyed hot or cold. Green tea, on the other hand, has been associated with potential health benefits, including improved brain function, reduced inflammation, and a lower risk of certain diseases. Green tea does contain caffeine, so be mindful of your intake if you’re sensitive to it[4].

Vegetable Juices

Vegetable juices are a great way to incorporate more nutrients into your diet also. Juices from vegetables like spinach, kale, cucumber, and carrots are rich in vitamins, minerals, and antioxidants.

Coconut water is a natural, hydrating beverage that provides electrolytes like potassium, magnesium, and calcium. It can be a refreshing alternative to sports drinks, especially after a workout or in hot weather[5].

Other healthy drinks may include smoothies, kombucha, and Infused Water. Remember, while these drinks can be healthy choices, it’s essential to consider portion sizes and be mindful of added sugars in certain options.  Try to avoid stored juices, coffees, water or other beverages that are not fresh, since they might have a huge amount of artificial sugar added. Besides this, aim to incorporate various beverages into your routine to stay hydrated and boost your overall well-being.

Choosing the right beverages can significantly impact our overall well-being and incorporating healthy drinks into your daily routine is a simple yet impactful way to enhance your overall well-being. Try different options and find what works best for your taste preferences and health goals. Remember, a refreshing sip can go a long way in supporting a healthier and more vibrant lifestyle.

Contact Us to Learn More

If you want to learn more about healthy drinks and how to incorporate them into your diet, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

[1] “Alcohol Use and Your Health”. https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm. (Accessed May 26, 2023).

[2] “10 healthiest alcoholic drinks”. https://www.medicalnewstoday.com/articles/healthiest-alcohol-to-drink. (Accessed May 26, 2023).

[3] “Healthy Drinks”. https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/. (Accessed May 26, 2023).

[4] “Rethink Your Drink”. https://www.cdc.gov/healthyweight/healthy_eating/drinks.html. (Accessed May 26, 2023).

[5] “What is coconut water and what’s behind the hype?”. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coconut-water/faq-20207812. (Accessed May 26, 2023). 

A healthy, well-balanced diet is something that everyone should have access to in order to lead the best lifestyle possible. Whole foods, such as fruit and vegetables, lean protein, grains, and legumes are ideal components for a person’s day-to-day meals; not only do they help maintain a healthy weight, but following a clean diet can reduce the risk of developing certain illnesses or conditions that can be damaging to a person’s well-being. 

However, following a clean diet and sticking to whole foods is not as easy as one may think. There are several factors that contribute to people not having access to healthy meals, such as time constraints, food shortages, and a lack of nutritional education.

 The amount of cheap and accessible snacks can also be detrimental to our health, not only because of how processed they can be, but also because of the amount of sugar most of them tend to have. There’s nothing wrong with having a sweet tooth and consuming several sugary snacks in a day is not reproachable, but falling into a pattern where your sugar consumption surpasses the suggested daily amount can be hazardous to your health. Which is why it’s important to reduce the amount of sugar we eat by doing a detox. 

A healthy diet also means consuming a recommended amount of micro and macronutrients per day, and while these portions may look different according to your goals and needs, it’s likely that your health plan does not include foods that are high on sugar or added sugars.

It may also include low-sugar or sugarless options that will help you stick to the amount that’s recommended to do a sugar detox. At LIMARP®, we offer integral treatments that include detailed meal plans made just for you. Our medical team, led by Dr. Liza María Pompa González, is fully equipped to help you lead a healthy lifestyle by providing guided assistance when it comes to dieting and exercising. If you’re looking to reduce the amount of sugar you consume through a detox, the nutritionists will speak at length with you about your current diet and your goals in order to create a new diet plan.

This article will focus on sugar detox, how the body reacts to it, and some of the ways you can reduce your intake if it’s considerably high through a detox diet. The information discussed in this article is general and may not apply to everyone, which is why we recommend you speak to a nutritionist first if you’re interested in making significant changes to your diet or planning to do a detox. 

Important Facts About Sugar

Our intention is not to villainize any food group, but to highlight the best options if you’re looking to follow a healthier diet. That being said, the first thing you should know is that sugar is not inherently bad and that its natural form can be found in both fruits and vegetables, as well as brown rice, milk, and cheese. Fruits and vegetables contain other nutrients, fiber, and water, which make them a healthy source of sugar.

According to the FDA[2], we should limit calories from added sugars to less than 10 percent of total calories per day; this means that we have to watch out for the foods that contain high percentages of added sugar, such as brown sugar, cane juice, corn syrup, dextrose, fructose, fruit nectars, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, maple syrup, molasses, raw sugar, and sucrose.

Added sugars are most commonly found in soft drinks, baked goods, and candy, which are some of the snacks many people tend to turn to, which makes it harder for some to limit or remove them from their diet. However, the sugar craving most of us get can be sated by consuming whole foods that contain natural sugar or products that aren’t heavily processed.

This can be done through a sugar detox diet, which we’ll explain below, as well as the amount of sugar one should eat per day.

Doing a detox doesn’t mean cutting sugar out of your diet from one day to another, but rather learning to identify which foods that contain sugar are actually good for your body. We recommend that you start reading food labels to make sure that you’re not consuming more sugar when you’re currently doing a detox. 

Amount of Sugar Per Day

When you’re thinking about doing a detox, it’s important to learn the recommended amount of sugar one must consume per day. Keep in mind that this amount may vary according to factors like your daily calorie intake, activity level, and other health conditions[2] that may be aggravated by sugar.

We understand that it’s hard to keep track of the amount of sugar, or really any other food, throughout the day, which is why we also encourage you to lead an active lifestyle so that any high intake of sugar doesn’t affect your health. 

However, if you have any other medical condition, like type 2 diabetes, it’s probable that your doctor may suggest that you considerably reduce your sugar intake per day or avoid it altogether. This doesn’t mean that you should stop consuming foods that contain natural sugar, but rather to watch out for sucrose, which can be usually found in table sugar or processed food. Your doctor may also suggest you reduce your sugar intake if you’re looking to lose weight because although “a small amount of fructose can also be taken up by cells and used for energy, the majority is carried to your liver where it is converted to either glucose for energy or fat for storage”[3]. 

Sugar Detox: What is It?

A sugar detox typically involves reducing your intake of added sugar for a specific amount of time. If you’re planning to implement drastic changes to your diet or don’t really know how to carry out a sugar detox, make sure to talk to a nutritionist so that they can instruct you. There are many benefits to doing a detox, as research has linked a high added sugar intake with various medical conditions, including obesity, diabetes, and heart disease, as well as poor dental health. According to a 2019 study[4], a detox can also be beneficial because sugar can also reduce your energy levels, leading to fatigue and reduced alertness during the day.

Doing a sugar detox diet may help protect against chronic disease development and boost your overall health. You may also experience cravings and other side effects that tend to go away after a time when going through a detox. Some of the side effects may bring forth physical and mental symptoms and they may look different for everyone. The symptoms, as well as their severity, will depend on how much added sugar you were consuming through sweetened foods and beverages.

Some people find that their symptoms last from a few days to a couple of weeks and as the body adapts to a low added sugar diet over time, the less intense your symptoms and cravings for sugar are likely to be[5].

The symptoms are worse at certain times of the day, such as between meals and stress may trigger cravings[6], which is a mental symptom. Other mental symptoms of doing a sugar detox include:

• Depressive episodes: This is partly due to a decrease in dopamine release.
• Anxiety: Feelings of anxiousness may be accompanied by nervousness, restlessness, and irritability. 
• Changes in sleep patterns: Some people experience changes in their sleep when doing a sugar detox. 
• Cognitive issues: People find it difficult to concentrate when going through a sugar detox, this can cause forgetfulness.

There are also physical symptoms while doing a sugar detox, such as tiredness, headaches, light-headedness or dizziness, nausea, and fatigue. Managing these symptoms can be hard, which is why we recommend the following tips to make your detox journey easier. First, focus on staying motivated, eating protein-rich foods, increasing your dietary fiber intake, staying hydrated, exercising, managing stress, and getting enough sleep.

If you’re noticing that the symptoms aren’t getting better during the sugar detox, make sure to contact your doctor right away to avoid further health complications. 

How To Reduce the Sugar Intake Through a Detox

Here are some tips that may help you identify which foods have a high sugar amount and how you can replace them with healthier options while doing a detox. These are generalized suggestions and we recommend you speak to your nutritionist if you have any dietary restrictions or if you need a more specific detox diet plan. 

So, which foods should you limit?

Soft drinks, such as sodas, and fruit juice contain up to ten teaspoons of sugar and they’re some of the most consumed drinks worldwide. To replace them, we suggest drinking water instead and to avoid adding sugar to your coffee or tea; if you’re in the mood for something fruity, you can try canned fruit that doesn’t contain any added sugar. Candy, baked goods, and low-fat food are also very high in sugar, which is why we recommend reducing their intake and to look for alternatives.

When it comes to sweeteners, some natural alternatives include stevia and monk fruit; you can also try other alternatives to sugar in your recipes, such as cinnamon, vanilla, or ginger. Another recommendation is to read the nutrition labels of the products you consume in order to be aware of the amount of sugar they contain and to make sure you don’t surpass what you’re supposed to eat per day while going through a detox.

Contact Us to Learn More

If you want to learn more about the sugar detox and need guidance to begin a healthy diet, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

[1] “Added Sugars on the New Nutrition Facts Label”. https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label. (Accessed May 27, 2023).

[2] Paglia L. The sweet danger of added sugars. Eur J Paediatr Dent. 2019 Jun;20(2):89. doi: 10.23804/ejpd.2019.20.02.01. PMID: 31246081.

[3] Tappy L, Lê KA. Metabolic effects of fructose and the worldwide increase in obesity. Physiol Rev. 2010 Jan;90(1):23-46. doi: 10.1152/physrev.00019.2009. PMID: 20086073.

[4] Daniel J. Reis, Stephen S. Ilardi, Michael S. Namekata, Erik K. Wing, Carina H. Fowler, The depressogenic potential of added dietary sugars, Medical Hypotheses, Volume 134, 2020, 109421, ISSN 0306-9877, https://doi.org/10.1016/j.mehy.2019.109421.

[5] Apolzan JW, Myers CA, Champagne CM, Beyl RA, Raynor HA, Anton SA, Williamson DA, Sacks FM, Bray GA, Martin CK. Frequency of Consuming Foods Predicts Changes in Cravings for Those Foods During Weight Loss: The POUNDS Lost Study. Obesity (Silver Spring). 2017 Aug;25(8):1343-1348. doi: 10.1002/oby.21895. Epub 2017 Jun 15. PMID: 28618170; PMCID: PMC5529244.

[6] Ulrich-Lai YM. Self-medication with sucrose. Curr Opin Behav Sci. 2016 Jun;9:78-83. doi: 10.1016/j.cobeha.2016.02.015. PMID: 26977424; PMCID: PMC4787559.

We often hear about diets, eating plans, fats and carbohydrates, proteins, water, smoothies, and whatever nutritional supplement is trending, but what do we really know about human nutrition and what is good and wrong when eating? According to scientists[1], nutrition is the biological process by which bodies process the food and fluids necessary for the operation, growth and maintenance of vital functions. Nutrition is the study of the relationship between food and health, especially in the determination of a diet.

As we understand, nutrition is the process that the human body runs in order to absorb nutrients. However, you might ask how you know what nutrients your body needs, or you might hear about the good plate, which is a good guideline for healthy eating, but we know that is not all about nutrition. Everything that we eat causes a reaction in the body and by design as our system tries to extract from our diet the elements it needs to work properly.

The foods we eat are divided into three main groups known as macronutrients and they are protein, carbohydrates, and fats[2]. Although fiber and water are not actually considered separate macronutrients, many experts consider them in this group because of the important role they play in the proper functioning of our body.

Food also provides us with essential micronutrients, which are minerals and vitamins that help our system in its endless execution of functions and repairs[3].

Our body needs a significant amount of macronutrients and a small amount of micronutrients to work efficiently. Macronutrients provide calories (energy) and micronutrients supply small amounts of essential substances. Energy intake and the proportion of macronutrients that each person must consume depend on age, sex, size, health, and level of physical activity.

Next, we’ll dive deeper into the functions of macronutrients, such as carbohydrates, proteins, fat, and water.

Carbohydrates

With the exception of dairy, they are of vegetable origin. They are the body’s most immediate source of energy and can be consumed in greater proportion by athletes and children. They also create an energy reserve in the form of glycogen.

The best sources of carbohydrates are:

• Whole grains
• Milk (preferably low fat)
• Vegetables
• Whole fruits
• Nuts

Proteins

They play an important role in the tissue structure of organs, muscle, hair, skin, bones, tendons, ligaments and plasma. They assist in cellular processes and in energy metabolism. It is recommended that sedentary individuals consume about .36 grams of protein per pound of body weight, while more active people can consume .45 to .68 grams.

Protein sources:

• Meat
• Fish
• Eggs
• Dairy
• Nuts
• Seeds
• Grains

Fat

They create an energy reserve, protect vital organs, and transport fat-soluble vitamins. They are an essential component of cell membrane because they play an important role in brain function and contribute to satiety. Omega-3 fatty acids help reduce the risk of heart disease. It is important to avoid trans-fats, which are usually found in processed foods, because they have harmful effects on the body. In fact, 20 to 35% of our daily calories should come from healthy fats.

Important sources of healthy fat:

• Cooking oils
• Nuts
• Seeds
• Avocado
• Animal protein

Fiber

It helps lower bad cholesterol and reduces the risk of type 2 diabetes.. and some types of cancer. It also contributes to intestinal health.

Good sources of fiber:

• Whole grains
• Vegetables
• Fruits
• Legumes

Water

It is essential for the proper functioning of our system, so much so that we can survive longer without food than without water. Thirst may already be a sign of mild dehydration, so make sure to drink enough water for your activity level.

Water helps our body:

• Keep mucous membranes hydrated
• Regulate body temperature
• Cushion joints
• Access nutrients

Nutrition and mental health

Although a person can nourish their body properly, eat all the nutrients, and process them correctly, the state of mind plays another role. mental health and nutrition are intricately linked, and the food we eat can have a significant impact on our mental well-being.

Since the brain requires a constant supply of essential nutrients to function optimally, a healthy diet. must include omega-3 fatty acids, B vitamins, minerals (such as iron, zinc, and magnesium), and antioxidants. These nutrients are involved in the production and regulation of neurotransmitters, such as serotonin, dopamine, and norepinephrine, which play crucial roles in mood regulation and overall mental health[4].

Also, as you imagine, poor nutrition can negatively affect mood and emotional well-being. Consuming a diet high in processed foods, refined sugars, and unhealthy fats has been associated with an increased risk of depression and anxiety.[5]. On the other hand, a diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats has been linked to improved mood and reduced risk of mental health disorders.

Have you ever experienced inflammation or heard about chronic inflammation? This has been implicated in the development of various mental health conditions, including depression and anxiety.. Conversely, an anti-inflammatory diet, rich in fruits, vegetables, whole grains, and healthy fats, can help reduce inflammation and potentially improve mental well-being.

Nutrition plays a crucial role in mental health, indeed, but it is not a standalone treatment for mental health disorders. If you or someone you know is struggling with mental health issues, it is essential to seek professional help from healthcare specialists. Professional specialists can only prescript guidelines for proper nutrition or mental health providers.

Nutrition Guidelines

Good nutrition is the foundation for overall health and well-being. Although each body is different, what we eat affects our physical health significantly, mental clarity, and energy levels. Nowadays, the lifestyle turns into a passive one, the majority of people still work in front of a screen, sitting all day, and eating poor choices of food. According to the U.S. Department Dietary Guidelines of Health and Human Services in the 2015–2020 Dietary Guidelines for Americans, about half of all American adults have one or more preventable, diet-related chronic diseases, including cardiovascular disease, type 2 diabetes., and overweight and obesity[6].

This means that the choices we are making on food in this century might not be the best ones for us. Therefore, by following proper nutrition guidelines, we can nourish our bodies with the essential nutrients they need and promote a healthy and balanced life. It is never too late to start new routines, or try something new, even if it is in the daily basics, so here are a few examples of how you can improve your nutrition.

• Eat a variety of whole foods[7], and aim to consume a wide range of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in vitamins, minerals, fiber, and phytochemicals that support optimal health. Include colorful fruits and vegetables in your meals, as they provide a diverse array of nutrients and antioxidants.
• Choose nutrient-dense foods that offer a high concentration of essential nutrients compared to their calorie content. Examples include leafy greens, nuts and seeds, legumes, fish, and lean meats. These foods provide a wealth of vitamins, minerals, and healthy fats while keeping your calorie intake in check[8].
• Ensure your meals contain a balance of macronutrients[9]: carbohydrates, proteins, and fats. Carbohydrates provide energy, so opt for complex carbs like whole grains and limit refined sugars. Include lean proteins such as fish, tofu, or legumes to support muscle function and repair. Healthy fats from sources like avocados, nuts, and olive oil contribute to brain health and nutrient absorption.
• Stay hydrated by drinking water throughout the day. Water is essential for digestion, circulation, temperature regulation, and nutrient transport. Limit sugary beverages and opt for water, herbal tea, or infused water instead.
• Reduce your intake of processed and ultra-processed foods[10], which are often high in added sugars, unhealthy fats, and artificial additives. These foods offer little nutritional value and can contribute to weight gain, inflammation, and an increased risk of chronic diseases. Choose whole, unprocessed foods whenever possible.
• Practice mindful eating by paying attention to your body’s hunger and fullness cues[11]. Slow down, savor each bite, and listen to your body’s signals. This can help prevent overeating and promote a healthier relationship with food.
• Consider your individual needs, since everyone is unique, and nutritional needs may vary based on factors such as age, gender, activity level, and health conditions, as we mentioned above. We recommend you to schedule an appointment with a registered dietitian or healthcare professional to assess your individual needs and create a personalized nutrition plan if you are looking to start a healthy diet..

While it’s important to make healthy choices, it’s a must to enjoy the foods you love in moderation, this is not about punishment or blame. Allow yourself occasional indulgences and practice portion control. The secret is to find a balance between nourishing your body and enjoying food.

Following proper nutrition guidelines is essential for promoting overall health and well-being. By prioritizing nutrient density, and practicing mindful eating, you can optimize your nutrition and lay the foundation for a healthy and balanced life. Remember, small changes can make a big difference, so start step-by-step, making one positive change at a time to build a sustainable and nourishing eating pattern.

Nutrition in the 21^st Century

We’ve talked about nutrition basics, what the body needs, and what the body probably does not need, but these days, nutrition has evolved when talking about the relationship between food, health, and sustainability.

Advancements in technology and research have led to a greater understanding of individualized nutrition[12]. With the help of genetic testing, analysis, and personalized nutrition apps, people can now access tailored dietary recommendations based on their unique genetic standards, health conditions, and health goals.

The 21st century has witnessed an increased emphasis on sustainability and ethical considerations in food choices. People are becoming more aware of the environmental impact of food production and the importance of reducing food waste[13]. If you recall your school days, you might hear about industrial food and how it has been genetically modified over the years. Plant-based diets, locally sourced foods, organic farming practices, and responsible fishing are gaining popularity as individuals recognize the need to make environmentally conscious choices for their own health and the planet.

Functional foods, on the other hand, are those that provide additional health benefits beyond basic nutrition. These foods often contain bioactive compounds or specific nutrients that can promote health or reduce the risk of certain diseases. Nutraceuticals, on the other hand, are food or food-derived products that have potential medicinal or therapeutic properties. They may include supplements, fortified foods, or specific extracts that target specific health conditions[14].

The recognition of the link between nutrition and mental health has gained significant attention in recent years[15]. As research continues to highlight the impact of diet on mental well-being, there is a growing understanding that a nutrient-dense diet can play a role in preventing and managing mental health conditions such as depression and anxiety. Nutritional psychiatry is an emerging field that explores the relationship between diet, gut health, and mental health outcomes.

Thus, when we talk about technology and nutrition, you might expect to hear some advances, and indeed, advancements in technology have revolutionized the way we monitor and track our nutrition. Technology gadgets, such as smartphone apps, wearable devices, and smart kitchen appliances can help individuals track their food intake, monitor nutrient composition, and provide real-time feedback on their dietary habits. These tools are an example of how today’s world enables individuals to make informed choices and stay accountable to their nutritional goals.

According to the World Health Organization (WHO), there is an increased focus on nutrition education and making healthy food accessible to all[16]. Schools, communities, and healthcare systems are implementing nutrition education programs to promote healthier eating habits. from an early age. Efforts are also being made to address food insecurity and improve access to nutritious foods, particularly in underserved communities.

In conclusion, nutrition in the 21st century goes beyond basic nutrient requirements. It’s not about how well you eat, portions, basic nutrients, food intake, it is more than that. It incorporates personalized approaches, sustainability, mental health considerations, cultural considerations[17], and the use of technology to optimize health and well-being. With ongoing research and innovation, our understanding of nutrition will continue to evolve, shaping the way we approach food and its impact on our lives.

Contact Us to Learn More

If you want to learn more about nutrition basics and need guidance to begin a healthy diet., schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1, 2, 9] “What is nutrition, and why does it matter?”. https://www.medicalnewstoday.com/articles/160774. (Accessed May 28, 2023).
• [3] “Micronutrients”. https://www.cdc.gov/nutrition/micronutrient-malnutrition/index.html. (Accessed May 28, 2023).
• [4, 5, 11] “Nutritional psychiatry: Your brain on food”. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626. (Accessed May 28, 2023).
• [6] “2015-2020 Dietary Guidelines for Americans”. https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf. (Accessed May 28, 2023).
• [7, 8] “healthy diet.s”. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/healthy-diets/hlv-20049477. (Accessed May 28, 2023).
• [10] “Why is nutrition so hard to study?”. https://www.medicalnewstoday.com/articles/why-is-nutrition-so-hard-to-study#A-changing-world. (Accessed May 28, 2023).
• [12] Harris RJ. Nutrition in the 21st century: what is going wrong. Arch Dis Child. 2004 Feb;89(2):154-8. doi: 10.1136/adc.2002.019703. PMID: 14736634; PMCID: PMC1719803.
• [13] Hannah Ritchie, Pablo Rosado and Max Roser (2022) – “Environmental Impacts of Food Production”. Published online at OurWorldInData.org. Retrieved from: ‘https://ourworldindata.org/environmental-impacts-of-food’ [Online Resource]
• [14] “What Are Functional Foods? All You Need to Know”. https://www.healthline.com/nutrition/functional-foods. (Accessed May 28, 2023).
• [15] “Nutrition, Health, and Your Environment”. https://www.niehs.nih.gov/health/topics/nutrition/index.cfm. (Accessed May 28, 2023).
• [16] “Nutrition”. https://www.who.int/health-topics/nutrition#tab=tab_2. (Accessed May 28, 2023).
• [17] Grajek M, Krupa-Kotara K, Białek-Dratwa A, Sobczyk K, Grot M, Kowalski O, Staśkiewicz W. Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Front Nutr. 2022 Aug 22;9:943998. doi: 10.3389/fnut.2022.943998. PMID: 36071944; PMCID: PMC9441951.

One of the first habits we develop at an early age is how we eat, from the food we consume to the amount of meals we have throughout the day. These habits become patterns as the years go by and some of them may be healthy, like drinking a big glass of water as soon as you wake up, while others are more harmful to your health.

Bad eating habits are one of the most common struggles throughout the world with 30% of its total population struggling with obesity or obesity-related illnesses[1]. 

One of the reasons many people want to change their diet is because they’re struggling with high blood pressure. Most of the foods a person tends to consume are highly processed or include a ridiculous amount of salt or added sugars, and while consuming those foods once in a while is not all that bad, eating them regularly does take a toll on a person’s health. At LIMARP®, our medical team counts with licensed nutritionists that can help you achieve your goals. They go over your medical history and talk with you about your expectations to create a nutrition plan that covers all your needs. 

This article will focus on the foods you can include in your diet to lower your blood pressure, as well as a quick dive into what causes your pressure to increase. Each case is different and it’s important to keep in mind the dietary restrictions you may have. However, if you suffer from any underlying issue that should be addressed in a more thorough way, we recommend you speak to your doctor before implementing any drastic changes to your lifestyle.

What Causes High Blood Pressure?

By definition, blood pressure is the measure of force against the artery walls as the heart pumps blood. There are two different types of readings:

• Systolic: The maximum pressure during a heartbeat.
• Diastolic: The minimum pressure during a heartbeat.

Normal blood pressure is considered 120 (systolic) over 80 (diastolic). Any reading over 140/90 is considered high blood pressure. Blood pressure is a great indicator of overall health because if it’s high, it can lead to heart problems and when it’s too low, it can cause dizziness, fainting, and deprive the body of oxygen, leading to heart and brain damage. 

There are many risk factors for high blood pressure and some of them are manageable [3], such as:

• Smoking
• Processed foods
• Drinking too much alcohol
• Being overweight
• Not exercising

Other risks factors that are not as manageable are:

• Diabetes
• Kidney disease
• Having family with high blood pressure

Each patient’s case is different and if you have high blood pressure, you should contact your doctor to see which is the best solution for you in order to lower it. For some, changing the foods in their diet may be a possible, drug-free option to help with high blood pressure.  However, keep in mind that you should contact a nutritionist before implementing extreme changes to the way you eat, especially if you’re not sure where to begin. 

Next, we’ll provide some of the foods that you can include in your diet if you’re looking to lower your blood pressure. According to the CDC[2] (Centers for Disease Control and Prevention), “permanently improving your eating habits requires a thoughtful approach in which you reflect, replace, and reinforce”. These last three words are important because they’re a reminder for you to be patient with your progress and that while quick results may be satisfying, they’re not long-lasting. They’re also not healthy and the point of reversing bad eating habits is to implement a sustainable diet that benefits all aspects of your health. 

Once you meet your nutritionist, they will ask about your eating habits, all of them, and also if you have any triggers that may drive you to unhealthy patterns, such as binging. When they finish their examination, they will replace some of the foods you consume with healthier options and reinforce a routine that consists of better habits. 

Lowering Your Blood Pressure: What to Look For and What to Avoid

Here’s a list of foods that are great for lowering blood pressure and that also make up what’s known as a DASH diet. This diet aims to include 4,700 milligrams of potassium while simultaneously reducing sodium. A 2020 study[3] proved that following this diet can help a person reduce their blood pressure levels.

• Citrus fruits, such as grapefruit, oranges, and lemons.
• Salmon and other fatty fish because of omega-3 acid found in them.
• Swiss chard due to its magnesium levels.
• Beans and lentils, a study[4] showed that they significantly lower high blood pressure.
• Carrots, celery, and tomatoes.
• Greek yogurt.
• Pumpkin and chia seeds.

Now, here’s a list of foods you should avoid to reduce the risk of increasing your blood pressure:

• Deli meat
• Frozen pizza
• Canned products, such as soups 
• Processed foods with trans or saturated fat
• Alcohol

Contact Us to Learn More

If you’re looking to lower your blood pressure by changing the food in your diet, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] “Most Obese Countries 2022”. https://worldpopulationreview.com/country-rankings/most-obese-countries. (Accessed December 18, 2022). 
• [2] “Improving Your Eating Habits”. https://www.cdc.gov/healthyweight/losing_weight/eating_habits.html. (Accessed December 18, 2022). 
• [3] Christina D Filippou, Costas P Tsioufis, Costas G Thomopoulos, Costas C Mihas, Kyriakos S Dimitriadis, Lida I Sotiropoulou, Christina A Chrysochoou, Petros I Nihoyannopoulos, Dimitrios M Tousoulis, Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Advances in Nutrition, Volume 11, Issue 5, September 2020, Pages 1150–1160, https://doi.org/10.1093/advances/nmaa041
• [4] Jayalath VH, de Souza RJ, Sievenpiper JL, Ha V, Chiavaroli L, Mirrahimi A, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Beyene J, Kendall CW, Jenkins DJ. Effect of dietary pulses on blood pressure: a systematic review and meta-analysis of controlled feeding trials. Am J Hypertens. 2014 Jan;27(1):56-64. doi: 10.1093/ajh/hpt155. Epub 2013 Sep 7. PMID: 24014659; PMCID: PMC5391775.

A healthy, well-balanced diet is something that everyone should have access to in order to lead the best lifestyle possible. Whole foods, such as fruit and vegetables, lean protein, grains, and legumes are ideal components for a person’s day-to-day meals; not only do they help maintain a healthy weight, but following a clean diet can reduce the risk of developing certain illnesses or conditions that can be damaging to a person’s well-being. 

However, following a clean diet and sticking to whole foods is not as easy as one may think. There are several factors that contribute to people not having access to healthy meals, such as time constraints, food shortages, and a lack of nutritional education. The amount of cheap and accessible snacks can also be detrimental to our health, not only because of how processed they can be, but also because of the amount of sugar most of them tend to have. There’s nothing wrong with having a sweet tooth and consuming several sugary snacks in a day is not reproachable, but falling into a pattern where your sugar consumption surpasses the suggested daily amount can be hazardous to your health. 

A healthy diet also means consuming a recommended amount of micro and macronutrients per day, and while these portions may look different according to your goals and needs, it’s likely that your health plan does not include foods that are high on sugar or added sugars.

It may also include low-sugar or sugarless options that will help you stick to the amount that’s recommended per day. At LIMARP®, we offer integral treatments that include detailed meal plans made just for you. Our medical team, led by Dr. Liza María Pompa González, is fully equipped to help you lead a healthy lifestyle by providing guided assistance when it comes to dieting and exercising. If you’re looking to reduce the amount of sugar you consume per day, the nutritionists will speak at length with you about your current diet and your goals in order to create a new diet plan.

This article will focus on the amount of sugar a person should eat per day, the difference between sugar and added sugar, and some of the ways you can reduce your intake if it’s considerably high.

The information discussed in this article is general and may not apply to everyone, which is why we recommend you speak to a nutritionist first if you’re interested in making significant changes to your diet. 

Natural Sugar vs. Added Sugar

An important difference that must be established before we go into the amount of sugar one must consume per day is the one between natural sugar and added sugar. Our intention is not to villainize any food group, but to highlight the best options if you’re looking to follow a healthier diet. That being said, the first thing you should know is that sugar is not inherently bad and that its natural form can be found in both fruits and vegetables, as well as brown rice, milk, and cheese. Fruits and vegetables contain other nutrients, fiber, and water, which make them a healthy source of sugar.

On the other hand, added sugars are “sugars and syrups that are added to foods or beverages when they are processed or prepared”[1]. According to the FDA[2], we should limit calories from added sugars to less than 10 percent of total calories per day; this means that we have to watch out for the foods that contain high percentages of added sugar, such as brown sugar, cane juice, corn syrup, dextrose, fructose, fruit nectars, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, maple syrup, molasses, raw sugar, and sucrose.

Added sugars are most commonly found in soft drinks, baked goods, and candy, which are some of the snacks many people tend to turn to, which makes it harder for some to limit or remove them from their diet. However, the sugar craving most of us get can be sated by consuming whole foods that contain natural sugar or products that aren’t heavily processed.

Amount of Sugar Per Day

Now that we know the difference between these two types of sugars, it’s time to learn the recommended amount of sugar one must consume per day. Keep in mind that this amount may vary according, not only to gender, but to factors like your daily calorie intake, activity level, and other health conditions[3] that may be aggravated by sugar.

When it comes to gender, the American Heart Association[4] recommends that men should consume 37.5 grams of sugar per day, while women should consume 25 grams per day. Keep in mind that these quantities refer to natural sugars and that processed products that contain mostly added sugars do not factor into this equation. We understand that it’s hard to keep track of the amount of sugar, or really any other food, throughout the day, which is why we also encourage you to lead an active lifestyle so that any high intake of sugar doesn’t affect your health. 

However, if you have any other medical condition, like type 2 diabetes, it’s probable that your doctor may suggest that you considerably reduce your sugar intake per day or avoid it altogether. This doesn’t mean that you should stop consuming foods that contain natural sugar, but rather to watch out for sucrose, which can be usually found in table sugar or processed food. Your doctor may also suggest you reduce your sugar intake if you’re looking to lose weight because although “a small amount of fructose can also be taken up by cells and used for energy, the majority is carried to your liver where it is converted to either glucose for energy or fat for storage”[5]. 

This means that if you eat more sugar than recommended per day, the excess will be stored as body fat, thus increasing your risk of developing heart diseases or diabetes. The difference in sugar percentages found between fruit and candy is significant and studies have found that eating at least one serving of fruit per day reduces diabetes risk by up to 13% compared to eating no fruit at all[6]. 

How To Reduce the Sugar Intake Per Day

Reducing the amount of sugar you consume per day can be tricky, but it is possible. Here are some tips that may help you identify which foods have a high sugar amount and how you can replace them with healthier options. These are generalized suggestions and we recommend you speak to your nutritionist if you have any dietary restrictions or if you need a more specific diet plan. 

So, which foods should you limit? Soft drinks, such as sodas, and fruit juice contain up to ten teaspoons[7] of sugar and they’re some of the most consumed drinks worldwide.

To replace them, we suggest drinking water instead and to avoid adding sugar to your coffee or tea; if you’re in the mood for something fruity, you can try canned fruit that doesn’t contain any added sugar. Candy, baked goods, and low-fat food are also very high in sugar, which is why we recommend reducing their intake and to look for alternatives.

When it comes to sweeteners, some natural alternatives include stevia and monk fruit; you can also try other alternatives to sugar in your recipes, such as:

• Cinnamon
• Vanilla
• Ginger

Another recommendation is to read the nutrition labels of the products you consume in order to be aware of the amount of sugar they contain and to make sure you don’t surpass what you’re supposed to eat per day.

Contact Us to Learn More

If you want to learn more about the sugar you should eat per day and need guidance, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] “Know Your Limit for Added Sugars”. https://www.cdc.gov/healthyweight/healthy_eating/sugar.html. (Accessed August 27, 2022). 
• [2] “Added Sugars on the New Nutrition Facts Label”. https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label. (Accessed August 27, 2022).
• [3] Paglia L. The sweet danger of added sugars. Eur J Paediatr Dent. 2019 Jun;20(2):89. doi: 10.23804/ejpd.2019.20.02.01. PMID: 31246081.
• [4] Johnson RK, Appel LJ, Brands M, Howard BV, Lefevre M, Lustig RH, Sacks F, Steffen LM, Wylie-Rosett J; American Heart Association Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism and the Council on Epidemiology and Prevention. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009 Sep 15;120(11):1011-20. doi: 10.1161/CIRCULATIONAHA.109.192627. Epub 2009 Aug 24. PMID: 19704096.
• [5] Tappy L, Lê KA. Metabolic effects of fructose and the worldwide increase in obesity. Physiol Rev. 2010 Jan;90(1):23-46. doi: 10.1152/physrev.00019.2009. PMID: 20086073.
• [6] Li M, Fan Y, Zhang X, Hou W, Tang Z. Fruit and vegetable intake and risk of type 2 diabetes mellitus: meta-analysis of prospective cohort studies. BMJ Open. 2014 Nov 5;4(11):e005497. doi: 10.1136/bmjopen-2014-005497. PMID: 25377009; PMCID: PMC4225228.
• [7] “Added Sugars”. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars. (Accessed August 27, 2022).

However, following a clean diet and sticking to whole foods is not as easy as one may think. There are several factors that contribute to people not having access to healthy meals, such as time constraints, food shortages, and a lack of nutritional education. This last factor can push people to think that some foods are inherently bad and to avoid them completely without giving it a second thought. One of the consequences that may arise due to these types of actions is that a person doesn’t get the necessary nutrients needed for a healthy lifestyle.

A healthy diet also means consuming a recommended amount of micro and macronutrients per day, and while these portions may look different according to your goals and needs, it’s likely that your health plan does not include high cholesterol foods. It may include some options that will help you get the healthy amount of cholesterol needed for your body to build cells, but it’s important to differentiate which are better than others. At LIMARP®, we offer integral treatments that include detailed meal plans made just for you. Our medical team, led by Dr. Liza María Pompa González, is fully equipped to help you lead a healthy lifestyle by providing guided assistance when it comes to dieting and exercising. If you’re looking to reduce the amount of high cholesterol foods you consume in your daily life the nutritionists will speak at length with you about your current diet and your goals in order to create a new diet plan.

This article will focus on high cholesterol foods, the difference between good and bad cholesterol, and some of the ways you can reduce your intake if it’s considerably high.

The information discussed in this article is general and may not apply to everyone, which is why we recommend you speak to a nutritionist first if you’re interested in making significant changes to your diet. 

What is cholesterol?

To begin, it’s important to understand that cholesterol is not bad and, in regulated amounts, it’s actually good for your body. Cholesterol is a waxy substance that circulates in the blood and your body needs it “to build cells and make vitamins and other hormones”[1]. There are also two types of cholesterol, LDL and HDL; the former is what we identify as bad cholesterol, while the latter is defined as good. The good type of cholesterol is produced by your body, more specifically in your liver, and according to the CDC[2], high amounts of HDL can reduce your risk of heart disease and stroke.

On the other hand, LDL cholesterol mostly comes from animal products, such as meat, poultry, and dairy; as well as some oils usually found in baked goods, such as palm oil, palm kernel oil, and coconut oil. Foods with high cholesterol are also high in saturated and trans fats, which can cause your liver to make more cholesterol than it otherwise would.

If your cholesterol levels rise, you can develop fatty deposits in your blood vessels and if these deposits grow, it will be difficult for your blood to flow through your arteries. In the worst of cases, those deposits can break and form a clot that causes a heart attack or stroke. There are no symptoms for high cholesterol[3], which is why it’s important to get blood tests in order to know if your levels are high or low. 

The risks of having high cholesterol are wider known and some of them include cardiovascular diseases, atherosclerosis, strokes, diabetes, and high blood pressure. To lower high cholesterol levels, your doctor may recommend lifestyle changes, such as modifying your diet, adding exercise to your daily routine, and quitting smoking, if such is the case. Other types of treatments can include medications or home remedies. However, the risks of having lower than normal cholesterol are lesser known and study[4] has found a link between depression and low cholesterol levels, but not much is known aside from that. It’s true that it’s better to have low cholesterol than a high one, but be sure to consult your doctor if you’re experiencing negative symptoms or if your tests present any abnormalities. 

How much cholesterol should be consumed per day?

If you’re at risk of developing heart disease or are already struggling with other health issues related to diabetes, you should not consume more than 200 milligrams of cholesterol per day. Keep in mind that most high cholesterol foods include saturated fats and added sugar, so make sure that you’re getting your cholesterol from lean protein or to avoid certain foods altogether. If you’re not at risk and keep an active lifestyle, there’s not a specific amount of cholesterol you should consume per day, but it’s important to still be mindful if you’re following a specific diet or working toward a specific goal.

You should always speak to a nutritionist first if you’re looking to change your diet. They can guide you and provide information about the foods you should avoid and what you can eat instead. The suggestions we provide in this article are general ones, so make sure to visit a nutritionist so they can go over your specific case before implementing a new diet plan. 

High cholesterol foods: What’s good and what to avoid

If you’re looking to reduce the amount of high cholesterol foods from your diet, you should limit or remove the following products:

• Red meats and high fat dairy products
• Deep-fried foods
• Fast food and pre-cooked meals

You may notice that eggs aren’t on this list and this is because, contrary to popular belief, they’re actually a good source of cholesterol. Research[5] has shown that eggs don’t raise cholesterol levels and that eating them may boost heart-protective HDL cholesterol. Other studies[6] have shown that it’s perfectly safe for healthy people to eat up to three eggs a day.

There are also other foods that are a good source of cholesterol, such as small portions of cheese, shellfish, yogurt, and pasture-raised steak. These foods may also be helpful if you need to raise your cholesterol levels or improve other aspects of your diet. 

Contact Us to Learn More

If you want to know more about high cholesterol foods and need guidance when it comes to your diet, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] “What is Cholesterol?”. https://www.heart.org/en/health-topics/cholesterol/about-cholesterol. (Accessed September 24, 2022). 
• [2] “LDL and HDL Cholesterol: “Bad” and “Good” Cholesterol”. https://www.cdc.gov/cholesterol/ldl_hdl.htm. (Accessed September 24, 2022). 
• [3] “High cholesterol”. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800. (Accessed September 24, 2022).  
• [4] “Women With Low Cholesterol may be at Risk for Depression and Anxiety”. https://corporate.dukehealth.org/news/women-low-cholesterol-may-be-risk-depression-and-anxiety. (Accessed September 24, 2022).
• [5] Blesso CN, Andersen CJ, Barona J, Volek JS, Fernandez ML. Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism. 2013 Mar;62(3):400-10. doi: 10.1016/j.metabol.2012.08.014. Epub 2012 Sep 27. PMID: 23021013.
• [6] Drouin-Chartier J, Chen S, Li Y, Schwab A L, Stampfer M J, Sacks F M et al. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis BMJ 2020; 368 :m513 doi:10.1136/bmj.m513

Scientific studies have shown the importance of having breakfast and including it in your daily diet. Nowadays, we can read online articles about the benefits or importance of breakfast and easily find information on social media and digital platforms. We constantly see different discoveries and data about nutrition; as well as influencers and online personalities leading this topic who may or may not be well informed. However, it’s important to keep in mind that, in these fast-passing days, researchers and professionals are the most accurate and trustworthy sources of information.

In nutrition, it is not uncommon to see a constant stream of studies that seem to contradict one another. A clear example is the importance of breakfast. We have been hearing for years that breakfast is the most important meal of the day, we might hear it from our doctors and even relatives, and more commonly, we may have also heard that skipping breakfast causes weight gain.

However, recent studies that suggest the opposite are appearing, so why do we keep hearing so many things about this meal of the day? Is it wrong not to have breakfast? And should we start fasting instead of eating a well-cooked breakfast? Should we eat some specific nutrient instead of our regular oats or ham and eggs?

In this article, we will focus on the importance of breakfast and its benefits before leaving home, and discuss the points of view provided by different studies.

Because we understand the main key is habits, we have also prepared a few tips to improve your morning routine and start planning your schedule to reap the benefits of having this substantial meal.

“According to popular tradition, a person without breakfast (fasting) will not have enough energy to start morning tasks. This assertion has been tested in a series of experimental studies with the subject himself as a control. The studies showed that fasting had a negative effect on visual perception and work memory capacity.” [3]

At LIMARP®, we see patients every day who have spent years, or in many cases the greater part of their life, struggling with being overweight or obese. Entire families have sat in our offices to find the solution that has yet to work for them. While it is a fact that obesity is a disease caused by multiple factors, our team’s clinical experience and our patients’ own stories tell us, in no uncertain terms, that skipping breakfast is directly related to weight gain. That’s why we mainly focused on sharing information about the importance of breakfast. 

We firmly believe that a person, either adult or child, might have a better performance at work or school when they’ve had breakfast. This meal is good for your brain and body because, as the first meal of the day, your body may absorb the vitamins and minerals that can help improve your bones’ health, heart, and digestion processes.

Having breakfast provides more than medical  benefits; it’s also an excellent way to start a day because it boosts your mood and improves your metabolism.

Important Breakfast Habits 

A person who does not eat breakfast because of habit or lack of time tends to consume a more significant amount of calories during the rest of the day. They also seem to have more cravings and often make poor food choices, eating them when their hunger is at its highest. When it comes to having breakfast without running late or having a well-prepared breakfast, we might consider the following:

• Preparing the menu for the week in advance or at least a night before.
• Setting the alarm 15 minutes earlier than normal.
• Wake up on time to cook different options before heading to work or school (fruit, eggs, sandwiches, bagels, oats, etc.).

Have breakfast between 30 and 60 minutes after waking up. If you exercise in the morning, eat something small like fruit or nuts before exercising and have breakfast afterward.

“Several large prospective studies support the association between breakfast consumption and lower risk of obesity and weight gain. Some intervention studies have challenged the importance of breakfast skipping in weight management and other scientific commentaries have cast a more critical view of the overall research approach to this area.” [1]

When thinking about skipping breakfast, a reasonable fasting period is certainly good for the body, as the naturally occurring fast happens when we sleep. But fasting for 14 or 15 hours keeps the body in reserve mode and makes our metabolism work slowly; that’s why we may feel unfocused, less concentrated, and even in a bad mood.  

The Benefits of Eating Breakfast

Eating a healthy breakfast improves your ability to concentrate at work or school and it enhances your performance. With a bit of planning and preparation, you can get your day off on the right foot by including a healthy meal. Make sure your breakfast includes fiber, some healthy fat, protein, and carbohydrates. An example might be a whole wheat quesadilla made with low-fat cheese and some turkey; white omelets with veggies and some beans, or a slice of whole-wheat bread with turkey slices, tomato, and avocado.

“Breakfast consumption has a short-term effect in improving selected learning skills, especially work memory. This effect is more evident in children with previous malnutrition and may not be detected in other children. School breakfast has a positive effect on the nutritional status of the children involved; this may show in weight and height gain in deprived populations (e.g. rural areas in developing countries).” [3]

Having a Healthy Breakfast

Here are more important breakfast tips:

• Organize your morning so that you can enjoy breakfast calmly, but if you must have it on the run, it is better to have it than to skip it.
• Plan your breakfasts in advance. For example, if you want to make a smoothie with protein or yogurt, place all ingredients in a container and keep it in the refrigerator so you can just quickly blend it in the morning.
• Avoid sugary cereals or pastries for breakfast. You should never start your day with dessert! It will only make you crash and eat more later in the day.

“Research shows that many of us believe that it’s the most important meal of the day, and there is plenty of science to support it. Still, more than half of us do not eat breakfast every day.” [2]

Remember that considering the importance of breakfast is a very healthy habit; it provides us with energy, helps us be more alert, and supports concentration in both children and adults. Bariatric patients quickly realize the important changes in their life by simply having their protein smoothie or an egg white omelet for breakfast. There are many studies that show that people who eat breakfast have a lower risk of suffering from obesity, hypertension, metabolic syndrome, and type 2 diabetes. We recommend that you search for the options you like best and organize your schedule, your pantry, and your refrigerator so you can begin your day in the best possible way. 

LIMARP® is an internationally recognized bariatric surgery center with a well-rounded medical and surgical team that’s led by Dr. Liza María Pompa González, whose experience, along with the state-of-the-art technology available at the clinic, ensures that every patient who comes through our door gets the best attention possible. We offer integral treatment plans that are created based on the patient’s profile and some of them may include bariatric surgery. 

Contact Us to Learn More

If you want more information about the importance of breakfast or want to know more about healthy diets after bariatric surgery, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References:

• [1] “Breakfast in Human Nutrition: The International Breakfast Research Initiative”. https://www.mdpi.com/2072-6643/10/5/559. 
• [2] “Wake Up to the Of benefits breakfast!”.  https://www.hopkinsmedicine.org/johns-hopkins-childrens-center/what-we-treat/specialties/nephrology/programs-centers/obesity-hypertension-clinic/_documents/eating-right-wake-up-benefits-breakfast2.pdf.
• [3] “Breakfast and dietary balance the enKid Study: Breakfast and performance”. https://www.cambridge.org/core/journals/public-health-nutrition/article/breakfast-and-performance/B0CB5932575C5D0E6F300EE7A20237A8.
• [4] “Stay your Day Right”.  https://connect.mayoclinic.org/blog/take-charge-healthy-aging/newsfeed-post/start-your-day-right/. 
• [5] “6 tips for better breakfasts”.  https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/6-tips-for-better-breakfasts

Eating disorders are way more common than one may think. Its signs, based on the type of disorder, can be extremely evident or incredibly discrete, but their consequences are similar in how damaging they can be to a person’s mental and physical health.

There are many reasons why people suffer from eating disorders and statistics[1] show that “70 million people internationally live with eating disorders” and that number continues to increase.

This makes eating disorders a serious issue that need medical and psychological intervention in order to be treated.

These disorders can also be indicators of other health conditions that have gone undiagnosed or that haven’t been given sufficient attention by either the patient or their health providers. Some of the reasons why people develop eating disorders or are prone to disordered eating include differences in brain structure and biology[2], as well as certain personality traits like perfectionism and impulsivity[3]. 

One of the most recent findings has been the link between ADHD and impulsive eating

As well as the impact it can have on people who have been diagnosed with either condition. ADHD can be treated with therapy and medication, but it can often go undiagnosed even though the symptoms become noticeable during a person’s childhood; while impulsive eating has become a trait of binge eating disorder (BED), it wasn’t until recently that it has been identified as a symptom or behavior of people with ADHD.

People who eat impulsively or binge regularly are more likely to be overweight and obese[4] and our multidisciplinary team of doctors at LIMARP® is well-equipped to help patients manage their diet if they’ve been diagnosed with ADHD. We understand that each case, along with the diagnosis, is different, and our integral treatment plans are designed according to each patient’s needs and condition. We highly recommend that you talk to a mental health professional if you or someone you know is displaying symptoms of ADHD or impulsive eating in order to avoid self-diagnosis and get the necessary treatment to improve your or their health.

This article will focus on the link that’s been recently found between an ADHD diagnosis and impulsive eating.

Keep in mind that the research done on this specific topic is still fairly recent and that it’s important to contact your doctor for more information on either condition.

To begin, we’d like to discuss more about attention deficit/hyperactivity disorder or ADHD, which is a condition that affects people’s behavior[5], making them seem restless. People, both children and adults, with ADHD may have trouble concentrating and may act on impulse.

This disorder, according to the CDC, is one of the most common mental health conditions among people in the United States and its rate has increased over the past 20 years because of greater awareness, decreased stigma, and better access to healthcare[6].

Still, it’s common for children with ADHD to go undiagnosed and once they develop into adulthood, some of the symptoms they present may not be easily linked to this condition. This is why we recommend that if you’re struggling with impulsive eating or binging, you contact a mental health professional and get screened for ADHD. Impulsivity can be a trait of disordered eating, especially BED and bulimia nervosa, and there have been studies that concluded that it’s more likely for children with ADHD to develop an eating disorder than those who do not have it.

One of those studies[7] found that “some adults and children with ADHD present dysregulated, impulsive eating disorder behaviors and there is a growing association between ADHD, obesity, and binge-eating behavior”. This may be due to several factors that often come with an ADHD diagnosis, such as anxiety, trouble concentrating and planning, boredom, stress, and neurotransmitter deficiencies. 

These symptoms can push people with ADHD to impulsive eating patterns or to seek comfort in high-caloric or processed foods, whose sugar levels may give them the spike of dopamine that their brain doesn’t usually produce. Eating can also become a crutch to deal with anxiety or boredom, and when these factors become unregulated, so does their diet. Impulsive eating is also a reason why people “who were diagnosed as children with ADHD were twice as likely to be overweight in a 33-year follow-up study compared to those who were not diagnosed with the condition.”[8] 

Impulsive eating may be regulated once the patient starts with their ADHD treatment, but it’s also important to teach them from an early age about healthy eating habits in order to avoid any health problems in the future. 

Contact Us to Learn More

If you have ADHD and are struggling with impulsive eating, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] “Eating disorder statistics 2022”. https://www.singlecare.com/blog/news/eating-disorder-statistics/. (Accessed August 20, 2022). 
• [2] Riva G (2016) Neurobiology of Anorexia Nervosa: Serotonin Dysfunctions Link Self-Starvation with Body Image Disturbances through an Impaired Body Memory. Front. Hum. Neurosci. 10:600. doi: 10.3389/fnhum.2016.00600
• [3] Culbert KM, Racine SE, Klump KL. Research Review: What we have learned about the causes of eating disorders – a synthesis of sociocultural, psychological, and biological research. J Child Psychol Psychiatry. 2015 Nov;56(11):1141-64. doi: 10.1111/jcpp.12441. Epub 2015 Jun 19. PMID: 26095891.
• [4] Marzilli E, Cerniglia L, Cimino S. A narrative review of binge eating disorder in adolescence: prevalence, impact, and psychological treatment strategies. Adolesc Health Med Ther. 2018 Jan 5;9:17-30. doi: 10.2147/AHMT.S148050. PMID: 29379325; PMCID: PMC5759856.
• [5] “Attention deficit hyperactivity disorder (ADHD)”. https://www.nhs.uk/conditions/attention-deficit-hyperactivity-disorder-adhd. (Accessed August 25, 2022).
• [6] “ADHD Throughout the Years”. https://www.cdc.gov/ncbddd/adhd/timeline.html. (Accessed August 25, 2022).
• [7] Reinblatt SP. Are Eating Disorders Related to Attention Deficit/Hyperactivity Disorder? Curr Treat Options Psychiatry. 2015 Dec;2(4):402-412. doi: 10.1007/s40501-015-0060-7. Epub 2015 Oct 9. PMID: 26949595; PMCID: PMC4777329.
• [8] Cortese S, Ramos Olazagasti MA, Klein RG, Castellanos FX, Proal E, Mannuzza S. Obesity in men with childhood ADHD: a 33-year controlled, prospective, follow-up study. Pediatrics. 2013 Jun;131(6):e1731-8. doi: 10.1542/peds.2012-0540. Epub 2013 May 20. PMID: 23690516; PMCID: PMC4074659.