Standard American Diet Versus a Nutritarian Diet

Standard American fare Versus a Nutritarian DietEssential NutrientsMacro alimentals include carbohydrates, proteins, and fat they supply the calories to our body for energy and growth.Micronutrients include vitamins, minerals, and phytochemicals they do not contain calories but are essential for health and growth. They are found in full-length foods, vegetables, beans, berries, and seeds.Standard American DietIn the standard American fare (SAD) about 85 percent of calories come from low-nutrient, high-calorie straight foods, animal products, dairy products and sweets. All these foods contribute to cant gain, atherosclerosis, high cholesterol, and high air pressure. Only 10 percent of the SAD is from natural plants much(prenominal) as vegetables, beans, seeds and nuts, which contain micronutrients that help hold dear blood vessels and prevent cancer. Thats why we have an epidemic of obesity, diabetes, heart disease, and cancer.The Nutritarian Diet, wellness Equation, and AN DI ScoresA nutritarian diet is a diet plan rich in micronutrients based on the health equationHealth (H) = Nutrients (N) / Calories (C)This means the more nutrient dense your diet, the healthier you become.The Aggregate Nutrient Density baron (ANDI) ranks the nutrient value of many common foods based on the amount of nutrients per calorie. This system ranks foods on a racing shell from 1 to 1,000, with the most nutrient-dense cruciferous leafy green vegetables (kale, collard greens, mustard greens, and watercress) scoring at 1,000. The table in Dr. Fuhrmans ANDI Scores (https//www.drfuhrman.com/learn/library/articles/95/andi-food-scores-rating-the-nutrient-density-of-foods) is a list of ANDI Scores of many common foods.The finish to Live Plan is a nutritarian diet plan with the following featuresLarge portions of green vegetables, raw or cookedAnimal products limited to no more than three small servings per weekNo dairy, snowy flour, and white riceNo processed foods, cold cereal s, and sweetsNo sweeteners, except fruits and limited unsulfured dried fruitsCarbohydrates with high ANDI scores, such as beans, peas, squashes, lentils, and intact whole grainsProtective foods such as walnuts, mushrooms, onion, berries, and seeds. intellectual nourishment PyramidBeef, sweets, cheese, milk, processed food, hydrogenated rock oilRarelyPoultry, eggs, oilsOnce a week or lessFish/Fat-free dairy twice a week or lessRaw nuts/Seeds10-20% of caloriesFruits15-25% of caloriesBeans/Legumes20-30% of caloriesVegetables half raw and half cooked30-70% of caloriesGlycemic Index (GI) and Glycemic Load (GL)Refined grain products-such as bagels, white bread, pasta, white rice, most breakfast cereals, and other processed grains- have low nutrient value. These foods are rapidly digested and converted to sugar, raising the glucose level in the bloodstream in the same way as if you had consumed a cube of sugar. Studies have shown that long-term intake of refined grain products causes wei ght gain and increases the risk of type 2 diabetes.The glycemic index (GI) ranks food on a scale from 0 to 100 according to their impact on blood sugar levels after eating. Foods with a high GI are digested and engrossed rapidly, producing steep rises in blood sugar and insulin levels. Low-GI foods are digested and relieveed slowly, producing gradual rises in blood sugar and insulin levels.The glycemic load (GL) measures the actual calories of glucose produced by a serving of the food. cultivated carrot is a good example of the lack of precision inherent in using only the GI measure. Carrots GI is 35, which is fairly high. But when carrots are eaten raw, their glycemic effect is lessened as the body does not absorb all the calories in raw foods. Carrots GL is only 3. It is not a negative food, even for the diabetics.The Glycemic Index (GI) Food Chart (http//documents.hants.gov.uk/hms/HealthyEatingontheRun-LowGlycemicIndexFoodList.pdf) shows the GI for many common foods.Studies hav e shown that a diet with a higher GL is associated with a greater risk of colorectal, endometrial, and breast cancers. Refined grain products, soft drinks, and fruit juices can cause weight gain and lead to diabetes. Studies also show the this link becomes stronger as the individuals weight and insulin resistance increases.