Professor Tim Spector criticizes a high protein, low -calorie diet, saying that this way of eating ignores foods rich in fiber is good for the intestinal tract.
In recent years, diet trends such as Keto, Paleo (also known as a prehistoric diet, based on the principle of eating foods from hunting, gathering), low-fat (low-fat) becomes famous. In all popular diets, Professor Tim Spector, a genetic epidemiologist at King’s College London, Zoe’s intestinal and co-founder, expressed frustration about the trend of eating high in protein but low in calories (high-protein, low-caro) who are popular in the United States.
According to Spector, this mode has many serious problems. People who eat often choose processed foods, advertised as protein and low in calories, ignoring fiber -rich plants, good for the intestinal tract. This leads to the biggest mistake in nutrition: attaching importance to calories than quality.
“Most people think that a good diet is low in fat, low in calories and high protein, the rest does not matter. This thinking is not only wrong but can also be harmful to health,” he said.
Protein -rich diets can be harmful to health.
Do not fall into “trap” protein
Mr. Spector believes that the awareness of the importance of protein has been distorted, when the “protein -rich” foods are advertised rampant on social networks. He said that processing companies often prefer protein to their products, because it is cheap and easy to market according to the huge diet industry. However, Spector said, protein is only part of the diet. A healthy menu needs adequate protein, starch, fiber and vitamins and minerals.
Many studies show that higher fiber supplements may reduce the risk of cardiovascular death, infection, respiratory and cancer. A study found that every 10 grams of fiber daily, the risk of coronary artery disease decreased by 14%, the risk of cardiovascular death decreased by 27%.
Because fiber is important for intestinal health, Mr. Spector encourages at least 30 different types of plants per week, especially fermented foods and colorful plants.
By focusing on fiber instead of calories and proteins, dieters can remove unhealthy processed foods from the menu. Dr. Megan Rossi, author of the book “How to Eat More Plants” and “Love Your Gut”, said the intestinal microbiological system needs to be added with abundant and diverse fiber. The balance of bacteria in the intestinal tract can help regulate blood sugar, support digestion and enhance the immune system.
Fiber also helps reduce the risk of heart disease, obesity and cancer. Instructions for the US diet recommend that women should eat 22 to 28 g of fiber a day, men should eat 28 to 34 g. Another way to supplement large amounts of fiber is to eat 30 different types of plants, such as seeds, herbs, spices, cereals such as quinoa, buckwheat, besides familiar vegetables.
“The diet high in plants and fiber does not mean you have to remove meat. Just make sure the plants make up at least 50% of your food plate. Eat meat is not wrong, as long as it accounts for only a small part of the food plate,” Spector said.