Remember “natural” the fundamental principle

Our innate desire for food and drink is deeply embedded in our genes, making it challenging to resist. As a food enthusiast, I believe that cuisine not only provides us with essential energy but also enriches our lives with significant experiences. Therefore, rather than dictating what you should eat, I aim to guide you on how to maintain health without disrupting your dietary preferences.

If I were to distill dietary advice into a single principle, it would be: “natural.”

You might think that choosing natural foods is straightforward, but achieving this is not always easy. Consider these questions:

• Is the rice you consume truly natural? Before reaching your table, it undergoes processes like cleaning, soaking, steaming, dehusking, milling, and sorting. Does it still qualify as a natural food?

• Is the soy sauce you use natural? With recent debates about food additives, how can one select a genuinely natural soy sauce?

• Among the plethora of packaged foods in supermarkets, which ones are natural and safe to eat?

Clearly, adhering to the concept of “natural” is more complex than it appears. Here are three levels of natural foods to consider. By incorporating these into your diet, you can enhance your health significantly. Even occasional deviations won’t pose major issues.

1. No Additional Additives

The first level involves avoiding extra additives. Ideally, apart from the main ingredient, the fewer additives, the better. Most of our foods today undergo processing. While minimal processing like sorting, cleaning, and packaging is acceptable, heavily processed foods have been identified by the World Health Organization (WHO) as major obstacles to human health.

Therefore, minimizing the intake of additives is advisable. This also applies to salt, sugar, and various oils—the less, the better. Take soy sauce as an example. Traditional soy sauce is made from soybeans, wheat or bran, water, and salt through fermentation. Any additional ingredients are considered additives. A lengthy list of unrecognizable components on the label indicates a less natural product.

In summary, consuming foods without unnecessary additives, or with minimal ones, aligns with the first level of natural eating. Many brands now promote clean ingredient lists, which is encouraging. By choosing such products, consumers can drive the industry toward healthier standards.

2. Whole Foods

The second level emphasizes whole foods—those that are as close to their natural, unprocessed state as possible. This includes whole grains and whole fruits.

Whole grains retain all parts of the grain kernel—the bran, germ, and endosperm—preserving essential nutrients like dietary fiber, healthy fats, vitamins, and minerals. In contrast, refined grains lose these components during processing, diminishing their nutritional value. Examples of whole grains include millet, quinoa, brown rice, barley, oats, and whole wheat. When selecting whole grain products, ensure that “whole grain” appears first in the ingredient list and constitutes at least 51% of the product. However, be cautious with items like whole wheat bread, which may still contain additives; simpler options like pure oatmeal are preferable.

Transitioning to whole grains can be gradual. Start by replacing a portion of refined grains with whole grains, increasing the ratio over time. Combining them with vegetables or blending them into porridges can make the change more palatable.

Regarding fruits, consuming them in their whole form, including the skin when safe, ensures maximum nutrient intake. Avoid juicing or removing fiber, as this can lead to quicker sugar absorption. Fresh fruits are ideal, but frozen or vacuum-packed options are acceptable alternatives. Even unfiltered fresh juices, though containing some fiber, can cause rapid blood sugar spikes and are less beneficial than whole fruits. Dried fruits should be chosen carefully, opting for those without added sugars or preservatives, and consumed in moderation due to their concentrated sugar content.

Whole foods naturally contain water and fiber, promoting satiety and aiding digestion, which can help regulate overall food intake.

3. Dietary Diversity

The third level involves embracing the diversity of natural foods. Your meals should be colorful and varied, aiming to include at least 12 different foods daily. This variety ensures a comprehensive intake of nutrients, as different foods offer unique vitamins, minerals, and phytochemicals.

Colorful and Diverse Plate

Your plate should be vibrant and varied, aiming to include at least 12 different foods daily. This diversity ensures a comprehensive intake of nutrients, as different foods offer unique vitamins, minerals, and phytochemicals. For example, green peppers are rich in vitamin C, tomatoes contain lycopene, and eggplants provide anthocyanins.

While supplements might seem like a convenient alternative, numerous studies have shown that consuming isolated nutrients does not necessarily reduce disease risk. The health benefits are more likely due to the synergistic effects of various beneficial compounds found naturally in whole foods.

Plant-Based Foods Predominance

In line with natural ecosystems, your diet should predominantly consist of plant-based foods, complemented by moderate amounts of animal-based products.

• Proteins: Incorporate both plant proteins, such as legumes and soy products, and animal proteins from various meats.

• Fats: Natural fats are not to be feared. After nearly 50 years of research, scholars have recognized that natural fats, including those from eggs, meats, and plant oils, can be part of a healthy diet. Natural fats have minimal impact on insulin levels, which is crucial since insulin resistance is a major health concern today. A diverse intake of fats ensures a balance between unsaturated and saturated fatty acids, promoting healthy fat metabolism.

• Carbohydrates: Carbohydrates are acceptable as long as they are not highly refined. Unprocessed carbs do not lead to overeating.

In conclusion, when overwhelmed by numerous dietary guidelines, remember that “natural” is the fundamental principle. By consuming foods that are additive-free, whole, and diverse, you safeguard your health and regain control over your diet.

Action Step

Here’s a small challenge for you: Today, replace one processed food item in your diet with a natural alternative. Feel free to share your experience in the comments section. Also, consider sharing this discussion with those you care about.