Seriously… just look at the ingredients list for margarine. This stuff isn’t food, it’s a combination of chemicals that looks and tastes like food. That ain't right.
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We are commonly advised to consume seed- and vegetable oils that are high in polyunsaturated fats. These oils, including soybean, corn, canola and cottonseed oils, have been shown in some studies to lower cholesterol levels. However… if something lowers cholesterol, it doesn’t necessarily mean that it will prevent heart disease itself.
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Eggs are among the most nutritious foods on the planet. Just think about it… the nutrients in a whole egg contain all the building blocks needed to turn a single fertilized cell into an entire baby chicken. There’s only one problem… the yolks also happen to be high in cholesterol. Because egg yolks are high in cholesterol, people believed that they would raise cholesterol in the blood. For this reason, mainstream nutrition professionals often recommend that we limit our egg consumption to 2-6 whole eggs per week.
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It depends on the type of fats you're eating, says Tricia Psota, RD, a nutritionist based in Washington D.C. "Fats in chips, cookies, and greasy foods can increase cholesterol and your risk for certain diseases. But good fats, like nuts, avocados, and salmon, protect your heart and support your overall health."
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ating in small, frequent amounts is a great way to curb hunger, control portion sizes, and make better nutritional choices, says Mike Clancy, CDN, a personal trainer at David Barton's Gym in New York City. "Smarter snacks like nuts, fruits, and yogurt will keep your energy levels high throughout the day."
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"Not all calories are the same," says Clancy. "The type of calories, the timing of the calories, and the quality of the calories can significantly alter the effect of the calories on the body," he says. "Food creates reactions within our bodies and the type of food you eat is an important component in diets."
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The research on carbohydrate intake is often misinterpreted, says Chrissy Carroll, MPH, RD, founder of Inspired Wellness Solutions, LLC. "Yes, it is true that excessive intakes of refined carbohydrates, like white bread or white rice, may lead to weight gain or increased cardiovascular risk. But there is no research suggesting that healthy carbohydrates, such as whole grains, fruits, vegetables, or legumes, can negatively impact health or weight. On the contrary, many studies suggest a diet high in these plant-based foods is associated with better overall health."
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This one's gonna hurt, diet soda drinkers: Research indicates a possible link between artificial sweetener consumption and weight gain. A study in the journal Diabetes Care found that daily consumption of diet soda was associated with a 36% greater relative risk of developing metabolic syndrome and a 67% greater relative risk of developing type 2 diabetes compared with non-consumption.
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The sugar in fruit is not what makes you fat, since it's unprocessed sugar found in its most natural state, says Psota. "Also, cutting fruit out of your diet is a poor choice because of all the fiber that you would be missing. Fiber keeps you full and the nutrients in the fruit nourish your body, which far outweighs the concern of natural sugar that you are consuming when eating, say, an apple."
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