Does food quality really matter?
by Blakley Fletcher
Growing up my mom would get her “information” from magazines (in lieu of the internet that we use these days). Around the table she would tell us a fact or two that she had learned and would use the term “they say” you should or shouldn’t do this or that. One of us would be just about to embark on something “they said” not to do and she would let us know their stance on the matter. It became a running joke in our family (since we usually didn’t like “their” advice) and we would say to her “who is they”?
Well, I believe that joke still works today and we actually hear “them” speaking to us even louder through all of the social media and internet channels. “They” can sometimes be quite annoying. Well, I guess WE are now one of “them”. Oh no!
So, "they” say eat real food. This is true. WE say eat real food… but why and how do I know if a food is good for me to eat?
Let’s talk.
We think about a few factors when determining how beneficial a food is for you (or not beneficial for you).
1) How nutrient dense is the food and what is its amino acid profile?
If you are after the most bang for your buck so to speak in what you consume, look for foods that give you the most vitamins and minerals. Remember that our food can be the fuel we use and also the medicine that we need. The food we eat should provide us not only with the energy to tackle our day but also provide us with all the vitamins and minerals we require without supplementation.
Here is a list of some of the most nutrient dense foods we can get our hands on (in order of greatest to least)
organ meats and their oils
spices and herbs
nuts and seeds
cacao
seafood and fish
pork and beef
eggs and dairy
vegetables
chicken
legumes
fruits
2) What does the food you are consuming do to your hormones?
I.E. What does it do to your blood sugar level. A food’s glycemic index is a value assigned to foods based on how quickly or slowly it raises your blood sugar level. Foods low on the glycemic index scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly. You can google “glycemic index of foods” and find various charts with the GI number associated with that food. The scale ranges from 1 to 100 and foods under 50 are considered low. Note: Sometimes it is beneficial to eat foods with a higher glycemic index profile if we need that energy fast.
3) How much fiber does the food have?
We need around 20-30g of fiber a day to … keep things going (enough said).
4) Does the food have any negative affects?
What?? So, we’re eating real foods but could you be over eating foods that are stripping away some of the good stuff you’ve done in steps 1 - 3?
Don’t over think this one but some foods have a high anti-nutrient quality to them which can interfere with the absorption of certain vitamins and minerals you are taking in. Legumes and peanuts are in this category. I would say you don’t have to completely stay away from them just consume them in moderation.
So, “they say” eat real foods, high in nutrient density, while considering glycemic affect on your body, that contains some fiber, but isn’t an anti-nutrient food.
Don’t let this confuse you! You are doing fantastic.
You know what foods are good for your body and what foods are not. Keep everything in moderation and you will be a-ok!
Questions? Don’t hesitate to reach out!!