Standard American Diet Versus a Nutritarian Diet

Standard Ameri rotter Diet Versus a Nutritarian Diet indispensable NutrientsMacro wholesomes include carbohydrates, proteins, and fat they supply the calories to our embody for energy and growth.Micronutrients include vitamins, minerals, and phytochemicals they do not throw calories but are essential for health and growth. They are name in whole foods, vegetables, beans, berries, and seeds.Standard American DietIn the standard American diet (SAD) about 85 percent of calories come from low-nutrient, high-calorie processed foods, animate being products, dairy products and sweets. All these foods contribute to weight gain, atherosclerosis, high cholesterol, and high blood pressure. Only 10 percent of the SAD is from natural course of studyts such as vegetables, beans, seeds and nuts, which contain micronutrients that help protect blood vessels and prevent cancer. Thats why we have an epidemic of obesity, diabetes, heart disease, and cancer.The Nutritarian Diet, Health Equation, a nd ANDI 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 assiduity Index (ANDI) ranks the nutrient value of more common foods based on the amount of nutrients per calorie. This system ranks foods on a scale 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 an(prenominal) common foods.The Eat to Live Plan is a nutritarian diet plan with the following featuresLarge portions of green vegetables, rude(prenominal) or cookedAnimal products limited to no more than three small servings per weekNo dairy, white flour, and white riceNo pro cessed foods, cold cereals, and sweetsNo sweeteners, except fruits and limited unsulfured dry out fruitsCarbohydrates with high ANDI scores, such as beans, peas, squashes, lentils, and intact whole grainsProtective foods such as walnuts, mushrooms, onion, berries, and seeds.Food PyramidBeef, sweets, cheese, milk, processed food, hydrogenated oilRarelyPoultry, eggs, oilsOnce a week or lessFish/Fat-free dairyTwice 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 sweeten, 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 weight gain and increases the risk of type 2 diabetes.The glycemic index (GI) ranks food on a scale from 0 to c according to their impact on blood sugar levels after eating. Foods with a high GI are digested and absorbed rapidly, producing steep rises in blood sugar and insulin levels. Low-GI foods are digested and absorbed 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. Carrot is a good subject 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 have shown tha t 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.