Even qualified experts often seem to carry opposing opinions.
Yet, despite all the disagreements, variety of wellness tips are well supported by research.
Here are 27 health and nutrition tips that are literally supported good science.
1. Don’t drink sugar calories
Sugary drinks are among the foremost fattening items you'll put into your body.
This is because your brain doesn’t measure calories from liquid sugar an equivalent way it does for solid food (1Trusted Source).
Therefore, once you drink soda, you finish up eating more total calories (2Trusted Source, 3Trusted Source).
Sugary drinks are strongly related to obesity, type 2 diabetes, heart condition , and lots of other health problems (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).
Keep in mind that certain fruit juices could also be almost as bad as soda during this regard, as they often contain even as much sugar. Their small amounts of antioxidants don't negate the sugar’s harmful effects (8Trusted Source).
2. Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients (9Trusted Source).
Studies demonstrate that nuts can assist you reduce and should help fight type 2 diabetes and heart condition (10Trusted Source, 11Trusted Source, 12Trusted Source).
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13Trusted Source).
In one study, almonds were shown to extend weight loss by 62%, compared with complex carbs (14Trusted Source).
3. Avoid processed food (eat real food instead)
Processed food is incredibly unhealthy.
These foods are engineered to trigger your pleasure centers, in order that they trick your brain into overeating — even promoting food addiction in some people (15Trusted Source).
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they supply mostly empty calories.
4. Don’t fear coffee
Coffee is extremely healthy.
It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and various other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19, 20, 21Trusted Source).
5. Eat fatty fish
Fish may be a great source of high-quality protein and healthy fat.
This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients (22Trusted Source).
Studies show that folks who eat the foremost fish have a lower risk of several conditions, including heart condition , dementia, and depression (23Trusted Source, 24Trusted Source, 25).
6. Get enough sleep
The importance of getting enough quality sleep can't be overstated.
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).
What’s more, poor sleep is one among the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively (30Trusted Source).
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