Eat more staple food and die faster? Is rice actually the most 'junk' staple food? tell you the truth

"Eat well and eat well" has been the pursuit of everyone for thousands of years. But now more and more people are unwilling to "eat well".

Some people choose not to eat staple food in order to lose weight;

In the past, staple food and rice were the foundation of survival; today, staple food and rice are "criminal evidence":

"The less you eat, the longer you live"

"Eat more staple food and die faster"

"Rice is the most rubbish staple"

“……”

If you want to live a long and healthy life, how should you eat three meals a day?

1. Eat less, live longer?

There is a very popular saying at present, that is, "the less you eat, the longer you live, and restricting your diet will help you live longer." Is there any scientific basis? Don't say it, there really is.

A study published in "Nature Aging" explores the relationship between "diet and longevity". The study, presented by researchers at the University of Wisconsin-Madison, found that by restricting the levels of branched-chain amino acids in the diet of mice with progeria, male mice lived 30 percent longer.

According to the researchers, branched-chain amino acids can promote anabolism by promoting the release of insulin and growth hormone to increase muscle, reduce fat, and provide nutrients . Therefore, reducing protein intake may serve as an intervention for healthy longevity.

In addition, a study published in the journal Cell Metabolism revealed the relationship between light fasting and longevity. Studies have found that both fasting, one meal a day and calorie restriction, can prolong life by activating the body's metabolism and thus maintaining liver function.

At the same time, "appropriate starvation" can also bring many benefits, such as lowering bad cholesterol, losing weight, controlling blood sugar, improving blood circulation, and reducing the risk of cancer. Currently popular fasting methods include:

• Intra-day fasting method: that is, three meals a day are shortened and completed within 8 hours;
• 5+2 fasting method: choose non-consecutive two days a week as fasting days;
• Alternate-day fasting method: eat normally one day, and reduce the food intake to 25% to 50% the next day.

2. Is there any scientific basis for "eat more staple food and die faster"?

In the eyes of many people, staple food is the "culprit" of obesity, and it will accelerate aging and induce diabetes... Are staple food and rice really harmful to human health?

The saying "Eat more staple food and die faster" comes from an article "Eat more staple food and die faster? The Lancet's latest research, how many doctors and nutritionists have been hit in the face" article. The conclusions published in the article suggest that excess carbohydrate intake may increase overall mortality.

But in fact, the high mortality rate in the study means that high carbohydrate intake may cause an increase in all-cause mortality, and this "high" is as high as more than 60%. In fact, there was no significant increase in the risk of individual mortality until the carbohydrate energy supply ratio rose to 60% .

And the staple food is not all equal to sugar, it is different from eating sugar and only get sweetness. In addition to sugar (starch), rice also provides a sense of satiety, neutralizes the salty taste of the dish, and makes the taste more comfortable. Rice also contains a small amount of protein, vitamins, and minerals .

If you choose not to eat staple food, it will bring a lot of harm, such as bad breath, malnutrition, fatigue, lethargy, muscle loss, hypoglycemia , etc.

And about the claim that rice is a "junk" staple.

Mainly because white rice is indeed a high-glycemic food, people with diabetes do need to control the intake of such staple foods . From a nutritional point of view, the nutrition of polished rice is mostly starch, which is relatively simple, so you can buy some coarse grains without fine processing and eat it with rice.

3. How to eat three meals a day? Check out the recipes of the expert academicians

Breakfast, lunch, dinner, skipping one meal may bring health risks, but how and what to eat? Let's take a look at the "longevity recipes" of academicians.

In an interview, the expert academician shared his dietary advice, following the principle of "good morning, full lunch, and less evening" :

• Eat a good breakfast, mainly fruits, vegetables, soy milk eggs, and 30% of the heat intake;
• Lunch should be full, mainly meat, fish, poultry, eggs and beans, and calorie intake accounts for 40%;
• Eat less for dinner, mainly grains and grains, and 30% of the energy intake.

Experts emphasized that breakfast is the most important, and emphasized that eggs should not be less in breakfast . He said that eggs contain a variety of essential amino acids and nutrients such as lecithin, high-density lipoprotein, egg yolk, calcium, and phosphorus, which are of great benefit to human health.

Therefore, it is more important to eat right than to eat less, especially to develop good eating habits

1. Eat a healthy diet

Eat more vegetables, fruits, fish, whole grains, nuts, legumes, and less red meat, processed meat, sugar-sweetened beverages, and refined grains.

2. Chew slowly

You can try adding some brown rice, quinoa and other coarse grains that are not easy to chew to the polished white rice, or think of the food as chewing gum, chewing slowly, which helps the absorption and digestion of food.

3. Do not eat too much

Each meal starts with one or two less bites, or if you feel full during eating, put down the utensils and stop eating to avoid the harm caused by overeating.

Of course, not everyone is suitable for dieting. For children and adolescents in the growth and development period, those who are trying to conceive, and those who are pregnant, they should refer to the doctor's advice and adjust their eating and diet.

References:

[1] "Appropriate "starvation" can prolong life! The American "Cell" sub-journal found the mechanism of light fasting to promote longevity". Life Times. 2020-06-08

[2] "High protein, healthier? Nature sub-journal: On the contrary, restricting protein intake can extend male mice by 30%". Biological Exploration. 2021-02-10

[3] "Changing eating habits may extend lifespan by 10 years, and it is too late to start at the age of 60! ". Nutritionist Gu Zhongyi. 2022-03-07

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