CICO- sugar, sodium, Cleansing, juice diet, HFCS, Keto

vm007
vm007 Posts: 241 Member
edited November 2024 in Food and Nutrition
Hi,

So I've read many posts on here and one claims this and other claims that- then a person would come forward who would post lots of links proving their point of view to support the debated belief.

Now my question is,

What foods are actually unhealthy for body- is sugar actually bad if I'm not diabetic or don't have history of that in my family?
Is high fat food actually bad ?
Is HFCS truly harmful ?
Is GMO, MSG bad?

I understand for weight loss/gain-CICO is the way to go but to live a healthy life, if I maintain a proper balance of carbs/proteins and fats- irrespective of where they come from am I in the clear?


What do I need to know? and what do I don't know at all ?

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    The only foods that are unhealthy to the body are those that are poisonous, have gone bad, cause certain illnesses or symptoms, or (if you're wanting to lose weight) those that put you in a calorie surplus.
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    ladyhusker39 wrote: »
    This is a time when common sense will serve you best. Most people know what a basically healthy diet looks like even if we're not following one. However, there's a lot of fear mongering out that that can make it easy for us to forget what we fundamentally know.

    The worry, stress, the wringing of hands that we might do something "wrong" is a far bigger threat to our health than anything you've listed (among other things).

    Remember, that book "Don't Sweat the Small Stuff"? All those things you list really is small stuff.

    The fact is, being at a healthy weight is by far the #1 most important factor. How you get there really is just the details.

    This. Also the importance of exercise isn't to be understated either.

    Also, don't over worry. None of the things you mentioned are unhealthy unless eaten as the only thing in your diet (chugging HFCS for the only thing in your day, day in, day out, for example). GMO's are not unhealthy. High fat food is not unhealthy unless you have a genetic condition called familial hypercholesterolemia, and even then foods high in fat just need to be limited so you don't have too much fat in your overall diet. (I have FH and eat a small avocado every day.)

    Maintaining a healthy weight and being reasonably active are the most important things you can do to be healthy. You will find out for yourself which foods best serve and support those goals.
  • vm007
    vm007 Posts: 241 Member
    edited December 2017
    Thank you all for responding.

    It's more from the perspective of learning.
    10 day cleanse and so ? what's that about?

    GMO, HFCS -they are all processed in the same way?

    Whole wheat vs multi grain bread,.
    Brown sugar vs white,
    brown eggs vs white,
    yolk vs egg whites,
    sweet potato vs potato,
    white rice vs brown

    dang! list goes on lol
    Thankfully I adhered to CICO during my weight loss and since i've dropped the weight I've still adhered to CICO and I haven't gained any back.

    So these all questions are for general learning.
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    edited December 2017
    This is all off the top of my head, and I'm brain fogged today so I might be wonky on some of this...

    GMOs are processed the same way in your body.

    HFCS will involve a bit more processing through the liver, but so does fruit.

    Whole wheat bread? Most of it is really not substantially different nutritionally from white bread, with the exception of maybe a gram or so of fiber. There are some exceptions.

    Brown sugar has the molasses removed in processing added back in for coloring.

    Yolks contain the fats and vitamins in the egg. Whites are pretty much pure protein. If you have no issues with hypercholesterolemia, eat whole eggs.

    Sweet potatoes and white potatoes are virtually processed the same in the body. Sweet potatoes are high in vitamin A. White potatoes are high in vitamin C. Both are tasty. Eat whichever one you prefer.

    White rice vs brown? Marginal fiber difference not even worth noting.
  • malibu927
    malibu927 Posts: 17,562 Member
    vm007 wrote: »
    Thank you all for responding.

    It's more from the perspective of learning.
    10 day cleanse and so ? what's that about?

    Cleanses are bunk. Your kidneys and liver already cleanse your body for you.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    If you do not have any medical conditions you can probably eat whatever foods you like that are not contaiminated or spoiled and be healthy enough.
    It is a good idea to get enough protein, fats, fiber, vitamins and minerals from your food. There are books and web sites about basic nutrition. You can look up specific nutrientional content of foods you like. If you have your nutritional needs met pretty well then you are eating pretty well.
    http://www.foodpyramid.com/6-essential-nutrients/
    https://www.choosemyplate.gov/dietary-guidelines

    I personally wouldn't stress about food so much. If you are concerned about additives just buy more whole foods or grow your own. Shop more locally and eat foods in season. Cook or preserve your own food more.
    You don't have to go on a particular restrictive diet or detox to be healthy though.
  • vm007
    vm007 Posts: 241 Member
    malibu927 wrote: »
    vm007 wrote: »
    Thank you all for responding.

    It's more from the perspective of learning.
    10 day cleanse and so ? what's that about?

    Cleanses are bunk. Your kidneys and liver already cleanse your body for you.

    So that 10 days detox and "no preservatives added" on foods and what not are irrelevant as well?
  • Unknown
    Unknown
    edited December 2017
    This content has been removed.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    vm007 wrote: »
    So these all questions are for general learning.

    I hope that you are learning the power of marketing.
  • malibu927
    malibu927 Posts: 17,562 Member
    vm007 wrote: »
    malibu927 wrote: »
    vm007 wrote: »
    Thank you all for responding.

    It's more from the perspective of learning.
    10 day cleanse and so ? what's that about?

    Cleanses are bunk. Your kidneys and liver already cleanse your body for you.

    So that 10 days detox and "no preservatives added" on foods and what not are irrelevant as well?

    Absolutely. http://community.myfitnesspal.com/en/discussion/1159755/looking-for-a-detox-cleanse
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    vm007 wrote: »
    Hi,

    So I've read many posts on here and one claims this and other claims that- then a person would come forward who would post lots of links proving their point of view to support the debated belief.

    Now my question is,

    What foods are actually unhealthy for body- is sugar actually bad if I'm not diabetic or don't have history of that in my family?
    Is high fat food actually bad ?
    Is HFCS truly harmful ?
    Is GMO, MSG bad?

    I understand for weight loss/gain-CICO is the way to go but to live a healthy life, if I maintain a proper balance of carbs/proteins and fats- irrespective of where they come from am I in the clear?


    What do I need to know? and what do I don't know at all ?

    Overall diet matters, not individual foods.

    To have a healthy diet, I don't think macros matter much (but for protein).

    I think what matters is:

    (1) Have enough protein (not hard but on a deficit you do need more to maintain muscle -- I'd say .65-.85 g per lb of goal weight). Remember there are really healthy sources of protein like fish and legumes which are great to include in your diet, although you don't have to exclude anything.

    (2) Get enough micros -- one important way to do this is to have a good amount and variety of vegetables. Personally I eat veg (and protein) with each meal. Fruit is also nice.

    (3) Get enough fiber and choose more nutrient dense foods in general -- this can involve picking whole food sources of carbs like potatoes, oats, sweet potatoes on average, including veg and protein with a pasta meal (and not going insane on the cheese); it can also include adding in some beans/lentils which are high fiber, picking whole grain over refined sometimes (or most of the time, depending on preferences), so on.

    (4) Think about your sources of fat and try to include some nuts and seeds, avocado, fish, olives, so on, as sources. Avoid transfats.

    (5) Foods that are high cal and don't provide a lot of nutrients (they almost all will have some) are fine in moderation, but the more you use calories on them, the fewer calories you have left to meet your other goals.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    vm007 wrote: »
    Thank you all for responding.

    It's more from the perspective of learning.
    10 day cleanse and so ? what's that about?

    Nonsense, it's based on a false idea that your body needs cleaning and eating just specific foods does it. Often it's about basically creating a laxative effect (ugh).
    GMO, HFCS -they are all processed in the same way?

    No, and processing is used improperly as if it's a bad word. But there are a variety of kinds of processing and GMO and HFCS are different. That they are both processed isn't really relevant to the arguments about their merits (which we can discuss if you want).
    Whole wheat vs multi grain bread,.

    Wheat vs. multigrain has to do with the grains used. For health it does not matter.

    Whole grain vs. not whole grain -- whole grain has slightly more fiber and other nutrients naturally and I tend to prefer it. Bread made with refined flour is normally fortified, though, so the difference isn't as great as some would suggest.
    Brown sugar vs white,
    brown eggs vs white,

    Neither of these has any difference at all from a health perspective.
    yolk vs egg whites,

    Neither is unhealthy, yolk has the fat in the egg so is higher cal, both have nutrients.
    sweet potato vs potato,

    Different nutrients but about equal. Different plants (it's like comparing turnips and radishes). Neither is healthier, both are, IMO, great. Add lots of fat (as with chips or fries) and both are going to be quite high cal.
    white rice vs brown

    This is basically whole grain vs. refined again, as rice is a grain. But again the difference is not that substantial and some would say you can't access the nutrients from the brown rice that well. I say eat whichever you like. (I personally find whole grain bread more satisfying than white, if satiety is an issue, but notice no difference with rice or pasta, others may have difference experiences. If you get plenty of fiber it matters less, also)

    Hope this helps.
  • vm007
    vm007 Posts: 241 Member
    lemurcat12 wrote: »
    vm007 wrote: »
    Thank you all for responding.

    It's more from the perspective of learning.
    10 day cleanse and so ? what's that about?

    Nonsense, it's based on a false idea that your body needs cleaning and eating just specific foods does it. Often it's about basically creating a laxative effect (ugh).
    GMO, HFCS -they are all processed in the same way?

    No, and processing is used improperly as if it's a bad word. But there are a variety of kinds of processing and GMO and HFCS are different. That they are both processed isn't really relevant to the arguments about their merits (which we can discuss if you want).
    Whole wheat vs multi grain bread,.

    Wheat vs. multigrain has to do with the grains used. For health it does not matter.

    Whole grain vs. not whole grain -- whole grain has slightly more fiber and other nutrients naturally and I tend to prefer it. Bread made with refined flour is normally fortified, though, so the difference isn't as great as some would suggest.
    Brown sugar vs white,
    brown eggs vs white,

    Neither of these has any difference at all from a health perspective.
    yolk vs egg whites,

    Neither is unhealthy, yolk has the fat in the egg so is higher cal, both have nutrients.
    sweet potato vs potato,

    Different nutrients but about equal. Different plants (it's like comparing turnips and radishes). Neither is healthier, both are, IMO, great. Add lots of fat (as with chips or fries) and both are going to be quite high cal.
    white rice vs brown

    This is basically whole grain vs. refined again, as rice is a grain. But again the difference is not that substantial and some would say you can't access the nutrients from the brown rice that well. I say eat whichever you like. (I personally find whole grain bread more satisfying than white, if satiety is an issue, but notice no difference with rice or pasta, others may have difference experiences. If you get plenty of fiber it matters less, also)

    Hope this helps.

    Damn! thank you so much for taking the time to write this out in details. Helps a lot.

    Past few weeks I wasn't getting enough time to do anything so the only thing I focused on was my protein and getting in a multi vitamin - nutural or something it was called.

    Thanks again
  • rankinsect
    rankinsect Posts: 2,238 Member
    vm007 wrote: »
    Hi,

    So I've read many posts on here and one claims this and other claims that- then a person would come forward who would post lots of links proving their point of view to support the debated belief.

    Now my question is,

    What foods are actually unhealthy for body- is sugar actually bad if I'm not diabetic or don't have history of that in my family?
    Is high fat food actually bad ?
    Is HFCS truly harmful ?
    Is GMO, MSG bad?

    I understand for weight loss/gain-CICO is the way to go but to live a healthy life, if I maintain a proper balance of carbs/proteins and fats- irrespective of where they come from am I in the clear?


    What do I need to know? and what do I don't know at all ?

    Mostly, you need to consider your personal health situation.

    Sugar can be problematic for diabetics. For others, sugary foods are often less filling for their calories than more savory foods, so you might (or might not) find it harder to stick to your goals.

    Sodium can be bad in a certain set of people with hypertension. If your blood pressure is normal and your kidneys are healthy, there really is no concern, although it may make your weight fluctuate more from gaining/losing retained water.

    MSG was implicated in the popular press as bad a few decades ago, but the science behind that is bunk, because these supposed "MSG sensitive" people would have issues with far more than just added MSG, but also soy sauce, Worcestershire sauce, tomatoes, mushrooms, aged cheeses, etc. which are absolutely packed with natural glutamate. In fact the reason all of the above pair so well with most kinds of meat is because they have glutamate, and glutamate naturally enhances the flavor of meat.

    Very few foods are actually objectively unhealthy. Some may simply have high calorie content and not very much nutritional value, which could make it harder to get the vitamins and minerals you need while also meeting your calorie goal. Candy, for example, might be very calorie dense and nutrient sparse. It's fine as long as you eat it in moderation, but unhealthy if you eat to the point you can't meet both your nutrient needs and your calorie goals.
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