Learn about about the 2 foods you need to reduce (if not completely cut out) from your diet, why it is important for your health (and lifespan), as well as how you can easily get started in this guide. An audio version is available here.
Keep reading to learn more.
2 Simple Things
Lately obesity and heart disease has been on the rise, mainly because people have been binging on junk snacks. It’s easy to give into the temptation when you are home and junk snacks are within easy reach. However, it comes at a cost, and our health pays the price.
The good news is, you can take steps to improve your health and wellbeing, and do so simply, without worrying about going through some elaborate and complicated diet protocol. Improving your health doesn’t have to be confusing or complicated.
Here are, in fact, two simple things you can do that can help a lot:
The first one is reducing the amount of refined sugar you have regularly, and
The second one is cutting down on how much red meat you eat regularly.
Refined sugar is one of the biggest causes of insulin imbalance, high blood pressure and obesity. Research has, in fact, found direct link between high-sugar diet and heart disease: the higher the sugar intake, the higher the risk. But that’s not where it ends, unfortunately, because a lot of sugar in your diet can also lead to other health problems like diabetes and obesity.
Sugar also plays an active role in weakening your immune system as it feeds the disease causing organisms.
Our bodies need sugar, but the thing is there’s sugar in nearly everything we eat. Whatever we eat gets broken down by our digestive system and the end result is glucose, which is sugar. The difference is, when we get the sugar from a natural source like carbs, fruits or vegetables our digestive system breaks down and releases the glucose slowly. As a result, when we eat those food the sugar doesn’t enter our blood stream right away.
On the other hand when we have refined sugar in our coffee or tea or soft drinks and snacks, there is no slow release, the sugar hits our blood stream right away. This is why you will feel good after eating sugary food, because there’s a spike in our energy level, but the spike is soon followed by a slump which is why after drinking sugar rich food you feel tired and lethargic not long after.
The really worrying thing about sugar is that most people eat far too much sugar, often without knowing. Based on the research of the National Cancer Institute an average adult person eats an additional 24 teaspoons of sugar every day. That’s 24 teaspoons of sugar on top of the sugar that’s naturally present in our carbs and meat and vegetables and so on. Often these come from obvious sources like cereals, sugary snacks and junk food, but they a lot of times they also come from food items you might not think to be high in sugar, like canned food, bread and even ketchup!
Unfortunately there’s sugar in nearly every processed food item, all you need to do to check the amount of sugar in something is to check the ingredients list on the packaging of the bottle, packet or can.
Sugar has even been compared to drugs like cocaine for their addictive nature because it’s really hard not to have more of it, and the more you have it, the more you want. That ultimately damages your health even more. Bottomline: cutting out or at the very least reducing the amount of sugar you have regularly is a big way to improve your health.
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Red meat is one of the biggest known sources of carcinogen and high cholesterol. Carcinogens are any sort of substance that promotes the formation of cancer, and red meat is one of the food items that’s high in carcinogens.
Research after research have found a clear link between eating red and processed meat and health issues like higher risk of cancer, diabetes and heart disease. There’s more, a lot more ways that red meat negatively affects our health, but I’m going to focus on a big one today: the way red meat affects our life span.
Not one but two decades-long researches at the Harvard School of Public Health found that eating red meat can shorten your life. One of the senior scientists involved in the study, Dr. Frank Hu, who is also a professor of nutrition at the Harvard School of Public Health said that there’s clear evidence of the fact that eating red meat (especially processed meat) has a significant negative impact on how long we live, and contributes to premature death. The study found that people who ate the most amount of red meat were the ones who tended to die younger, and also were more prone to die of cancer and cardiovascular problems. The findings of this study is quite substantial, especially when you take into account the fact that they are not short-term studies but are studies that ran for many, many years.
Long story short, here’s the main takeaway of the study: each additional portion of meat increased the risk of death by 13 percent, and 20 percent when eating processed meat. On the other hand, substituting red meat with fish, chicken and legumes decreased that risk by as much as 19 percent. So eating red meat can decrease your life span by 13 to 20 percent whereas replacing red meat with other sources of protein like fish, chicken and legumes can increase your life span by up to 19 percent!
Eating red meat, based on research, therefore means that you’re cutting down on how long and how well you will live, whereas replacing them with legumes and fish and chicken can help you not only live longer, but also live better.
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If you take away just one thing from this talk, let it be this: if you want to live longer, and more importantly, live a good quality and healthy life, you need to cut down on how much refined sugar and red meat you eat. The less of those two things you eat regularly, the better your health will be. Whereas the more of those two you eat on the regular basis, the worse your health will be and the shorter your life span will be.
Cutting them out can be hard in the beginning, but there are things you can do to make the process way, like replacing them with alternatives, or gradually reducing how much sugar and red meat you eat every day – those can be good ways to start if you can’t just cut them out completely. It will be better if you can cut them out completely from your diet right away but that can be tough to begin with, so start small. I used to take 3 teaspoons of sugar with my coffee, as well as milk and a whole lot of it. Now I drink my coffee black, so you too can do it even if it takes a bit of time. If it’s too difficult to go completely cold-blooded turkey just cut them down by a bit to begin with, and then slowly decrease how much sugar and red meat you have over time.
Creating an environment that promotes good health, like not having any junk food or sweet sugary snacks at home will also help, as that way you can’t do any occasional junk food binging as you won’t have anything unhealthy to binge on!
Practice these and over time you will notice for yourself the ways they positively impact your health and wellbeing. It can be a bit hard to start with, but will get easier. Most importantly though, even if it is a bit hard in the beginning it is totally worth it.
I’ve never been a fan of complicated stuff. I like things simple, and cutting down on sugar and red meat is a simple step you can take.
Simple, yet incredibly beneficial.
If you want to live a long, happy and healthy life you need to look after your health, and cutting down refined sugar and red meat can be a really simple and effective way to do just that.
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