Food Parachute: This trick will reduce the health effects of junk food
My Stanford teacher, Dr. Clyde Wilson, described a simple trick: it will come in handy for many who are unable to refuse junk food, but at least think a little about their health. But Dr. Wilson knows what he’s talking about: he received a doctorate in chemistry at Stanford University and at the same time teaches at UCSF medical schools, and also heads the Sports Medicine Institute. In his article, Dr. Wilson tells how to continue to eat pizza and fast food, significantly reducing their detrimental effect on our body. I hasten to share a secret with you, translating, with the permission of the author, an article in Russian:
“Today we take food as a drug, because in busy schedules we need a quick way to keep moving. And the food industry provides us with tasty, inexpensive and convenient food that successfully satisfies our need for fat, sugar, and calories. According to the World Health Organization, the number of patients with non-communicable diseases in the world exceeded the number of infectious patients, and this is mainly due to the use of refined, industrially processed products and products of animal origin. That is, our excuses for employment have caused problems on a global scale: the epidemics of obesity and diabetes, not least.
In this regard, the fact that we all have a certain “parachute” that helps slow down the digestion of food “garbage” and fast food can be considered joyful information. A 2011 study (* 1) showed that eating crispy vegetables immediately before simple carbohydrates (and they mostly make up fast food) leads to a significant improvement in metabolism in type II diabetics compared to complex healthy diets. These benefits became apparent after 6 months and were observed for 2 years throughout the study.
Of course, this does not mean that eating vegetables along with unhealthy foods is better than eating healthy in general. But if you can change only one thing in your diet, change what gives the most tangible result.
In 2012, scientists determined how many vegetables are needed to get the result: the metabolic rate increases significantly with the use of 200 grams of any vegetables per day or just 70 grams of green vegetables (* 2). These are approximately 3 cups (dishes with a volume of 240 ml) of raw or slightly cooked vegetables (different colors) or greens. We process green vegetables less often than others, as we mainly use them for salads. And since cooked vegetables are softer, they do not slow down the emptying of the stomach and digestion of food, and their effect on the metabolic rate is somewhat less. To cope with raw green vegetables is much harder for the stomach than with soft and cooked ones. When eating green vegetables alone, patients showed a decrease in weight, fat mass and waist circumference.
When exactly do you need to wear a “vegetable parachute”? 10 minutes before consuming fast carbohydrates: this will significantly slow down the digestion of food. But vegetables, eaten at least 10 minutes after junk food, almost do not slow down digestion, because you have already digested part of the eaten food.
Surprisingly, a third of the carbohydrates eaten is digested and enters the bloodstream just 10 minutes after eating. Fortunately, there are vegetables that can save us from the consequences of eating these unhealthy carbohydrates – without getting rid of the carbohydrates themselves, which we love so much at heart.
Scientists suggest that eating vegetables at the same time as junk food can be as beneficial as before. But this has not yet been verified. I personally prefer to eat vegetables along with the rest of the food, because it is easier to eat a lot of vegetables. Spinach tastes like pizza when you eat it with pizza. Cale tastes like a hamburger when you eat it with a hamburger.
Please note: the movement of blood sugar (which indicates the rate of digestion and an increase in blood sugar) doubles the risk of mortality from cardiovascular disease among diabetics than the actual level of blood sugar (measured on an empty stomach). This means that you can be a diabetic, but reduce the risk of heart disease by half, slowing down the rate of digestion. Eating foods that have made you diabetes, but along with vegetables, will also help halve your medication (* 1).
Yes, adding a large amount of vegetables to the diet can be difficult for various reasons, but what a consolation to know that you can eat all the other favorite foods – and improve the quality of life.
Refusing the food you love is difficult and almost impossible in the long run. But to add to it what you may not particularly like (for example, vegetables), continuing to eat what you like (for example, pizza) is absolutely possible. Think of vegetables as a longer path to enjoyment. ”