Today we will review some of the key shared by the most famous diets. Among the countless number of diets, available very few have proven to be valuable over time. These include the Mediterranean diet, low carbohydrate diet. In many cases, some advocates and others focus on discussing what distinguishes each other, rather than see that they have in common.

And it is that all such diets and those that have proved their worth in the long term, have a number of important similarities.

Commonalities of the main diets

– They are low in added sugar

Added sugar is the worst ingredient in a diet. Although some people can tolerate moderate amounts without problems, most people take too much sugar, causing it to liver overload, which will be forced to convert this sugar into fat.

Some of the fat is sent outside the liver as VLDL cholesterol, raising significantly the triglycerides in the blood, although some of them are also kept in the liver. In fact, they have evidence that sugar is one of the main causes of the disease nonalcoholic fatty liver.

Sugar is associated with many other diseases, such as obesity, type 2 diabetes or heart disease, which are some of the main murderers of the world. As if that were not enough, sugar provides a lot of energy with virtually no essential nutrients.

For all these reasons, virtually everyone agrees that the added sugar is very bad. Hence, the most successful diets minimize consumption.

– Most diets eliminate refined carbohydrates

Refined carbohydrates are actually grains that have been eliminated them all its benefits, so now we can imagine that we are all less desirable in any diet. For these refined grains, whole grains are pulverized and thereby removes the bran and endosperm, which are fibrous and nutritious parts. Therefore, refined grains contain little more than starch, glucose molecules chains.

This refined starch provides a large amount of energy without contributing virtually any essential nutrient (calories ’empty’). Moreover, without the fiber found in whole grain, starch can cause rapid increases in the levels of blood sugar, resulting in falling into cravings and overeating few hours later, when sugar levels blood drop.

Studies have shown the relationship between consumption of refined carbohydrates with all kinds of metabolic diseases such as obesity, type 2 diabetes and heart disease.

– Also remove industrial vegetable oils

In this category, we would include soybean, corn, cottonseed and canola, among others. They are high in omega-6 fatty acids polyunsaturated; so many people are taking an extremely large amount of them.

There are studies that prove that linoleic acid, the main acid omega-6 vegetable oils, is incorporated into the cells of the body fat. On his way, he meets lipoprotein LDL, making them much more prone to rust. This is a key processing in heart disease. It also contributes to endothelial dysfunction, one of the first steps toward heart disease.

Note that many studies also link the consumption of these vegetable oils with a higher incidence of cancer. Finally, it is noteworthy that most beneficial nutrients have been eliminated in these oils. They are therefore also calories ’empty’.

– Remove from artificial trans fat diet

There is unanimity in highlighting how unhealthy they are artificial trans fats. Many studies have shown that they are closely related to the increase of inflammation and heart disease. In addition to being toxic, they are not natural and have no health benefit.

– The best diets are high in vegetables and fiber

Most diets eliminate any food. However, the best diets agree on the importance of eating lots of vegetables, because they are very healthy. Vegetable consumption is associated with a lower risk of many diseases.

Vegetables are rich in antioxidants and contain all kinds of nutrients, are loaded with fiber, they help lose weight and feed the good bacteria in the gut.

The same could be said of the fruits, which are included even in low-carbohydrate diets.

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