➊ Personal Narrative: The Standard American Diet
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The Truth About The Standard American Diet
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Best time to contact you? Essays on frederick douglass narrative. No of Bedrooms 1 2 3 4 5 or more. Full assessment Cavity wall insulation Underfloor insulation. There are no required recipes to embark on a Whole30 diet, but there are many resources for Wholecompliant meals. In addition to looking for recipes marketed as Wholeapproved, you can simply look for recipes that don't include any dairy, grains, sugar, alcohol, or legumes.
No Added Sugar Real or Artificial. This includes maple syrup, honey , agave nectar, coconut sugar , date syrup, stevia , Splenda , Equal, NutraSweet, xylitol, and sugar alcohols. Small amounts of fruit juice used as a sweetener in recipes, however, are allowed, and whole fruits are not restricted. No Alcohol. Do not drink alcoholic beverages or eat foods prepared with alcohol, even if it is cooked out. No Grains. This includes wheat, rye, barley, oats, corn, rice , millet, bulgur , sorghum , sprouted grains, quinoa , amaranth , and buckwheat.
Avoid Most Legumes. This includes beans of all kinds black, red, pinto, navy, white, kidney, lima, fava, etc. No Dairy. The only exceptions are ghee and clarified butter, in which the milk proteins have been removed. Avoid Certain Seed and Vegetable Oils. This includes canola rapeseed , chia , corn, cottonseed, flax linseed , grapeseed, hemp, palm kernel, peanut, rice bran , safflower , sesame, soybean, and sunflower. If these additives appear in any form on food labels, don't consume them.
While the list of restricted foods on the Whole30 makes up a large portion of the standard American diet and removing them may seem overwhelming, the foods allowed on the plan are plentiful and healthy. The Whole30 diet eliminates dairy, grains, legumes, sugar, artificial sweeteners, other additives, and alcohol for 30 days. The following shopping list offers suggestions for getting started on this plan.
Note that this is not a definitive shopping list and you may find other foods that work better for you. The Whole30 plan advises three meals a day with no snacks in between. The following three-day meal plan offers suggestions for following the diet. Note that this plan is not all-inclusive and there may be other meals that are more appropriate for your tastes, preferences, and budget.
The Whole30 Program isn't right for everyone, but those who have completed the program praise its effectiveness in improving energy, mental clarity, and overall wellness. Review the pros and cons before trying this eating plan. The Whole30 plan is filled with healthy, nutritionally dense whole foods, including protein, vegetables, fruits, and healthy fats. Most people report feeling better physically, mentally, and emotionally on this healthy-eating plan.
May Reveal Food Sensitivities. As an elimination diet, it allows you to identify foods that may trigger allergies or sensitivities. This is a clinical, time-honored approach and can work for the purpose of identifying trigger foods in order to minimize symptoms. Restricts Added Sugar and Processed Foods. Nutrition experts agree that removing added sugars and processed foods from our diet, like Whole30 recommends, is a good thing. Reducing added sugar intake decreases inflammation, reduces illness, and improves overall health. No Restriction on Compliant Foods. While several foods are not allowed, there is no restriction on the amount of compliant foods you can eat, meaning no calories restrictions and you can eat to fullness.
The plan also doesn't require fruits and vegetables to be organic or animal protein to be grass-fed or cage-free. There is no need to weigh or measure portion sizes, no special timing of meals or snacks , and no essential supplements or special products you must buy to start the program. Very Restrictive. The Whole30 plan eliminates several foods that are commonly found in the standard American diet and in most processed and pre-prepared foods.
Meal Planning Required. When following the Whole30 diet plan, you need to carefully read food labels, avoid most restaurants and takeout, plan ahead, and prepare most meals from scratch. It can be time-consuming and many find this to be the most challenging part of the plan. Difficult to Socialize. The strict diet and no alcohol policy can make socializing difficult. Dining in restaurants and at other people's homes can be challenging.
Plus, the program removes many foods that are physically addictive, like sugar and alcohol, and stopping cold turkey could result in physical withdrawal symptoms. It's recommended to slowly wean yourself off sugar and alcohol prior to starting the day plan. Strict and Regimented. No deviation is allowed for 30 days. Just one bite of an off-limit food can disrupt the healing cycle and require the clock to be reset back to day one, according to the diet's co-founders. Some people may find this approach off-putting and insensitive instead of motivational.
The Whole30 diet claims to be scientifically sound but it hasn't been studied in clinical trials and no current peer-reviewed studies support it for sustainable weight loss. Nutritionists add its restrictions are unsustainable, can deprive your body of essential nutrients, and can create an unhealthy relationship with food. Whole30 has some nutritional benefits, but it does not meet the recommended dietary guidelines of the U. Eating healthy is a lifestyle, not a diet. When you consume a wide variety of nutritious foods, it helps maintain mental and physical well-being and a healthy weight. The USDA recommends choosing the following nutrient-dense foods as part of a healthy, balanced diet :. The USDA indicates that the number of calories a person needs daily varies based on age, sex, and level of physical activity.
If you're interested in determining your daily calorie guidelines to meet your goals, use this calculator tool. The greatest concern with the Whole30 diet is the elimination of dairy, grains, and legumes, which does not adhere to USDA guidelines. Doctors commonly prescribe elimination diets to patients with potential food allergies, digestive problems, rashes, or difficult-to-diagnose symptoms. The Whole30 eliminates potentially problematic food groups for a month, with foods slowly reintroduced one at a time. Most people who follow a Whole30 diet discover some of these foods cause stomach upset , body aches, headaches, fatigue , rashes, or other uncomfortable symptoms upon reintroduction.
But the main health benefits of an elimination diet like Whole30 come from avoiding potentially unhealthy or problematic foods. The following is a summary of why certain foods may cause problems according to peer-reviewed studies and research. Added Sugar and Artificial Sweeteners. Few people would argue that sugar and artificial sweeteners are good for you. Foods with lots of added sugar are addictive and full of empty calories. Artificial sweeteners mimic sugar and are linked to various health conditions including cancer, bowel disease, migraines, autoimmune disorders, and more. Yet, studies investigating the link have yielded inconsistent results.
One review confirms that sugar is addictive due to natural opioids released by its consumption. Another found that artificial sweeteners contribute to metabolic syndrome and obesity by disrupting satiety signals, leading to increased calorie consumption. Research shows that added sugar doesn't promote a healthy psychological response, can lead to mood swings, and contributes to inflammation in the body.
Plus, sugar and artificial sweeteners are added to many seemingly healthy products, including canned tomatoes and fruit, bread, almond milk , yogurt, and more. Alcohol does not have any redeeming health benefits according to the Whole30 co-founders. It is a neurotoxin, is addictive, and provides empty calories. Alcohol also inhibits decision-making, so it's harder to stick to your diet , and it interferes with hormones, glucose metabolism, and gut health.
Whole30's co-founders say that any purported alcohol health claim is canceled out by its negative effects and can be found in other foods. For instance, red wine is touted as heart-healthy, but a study suggests the same benefits can be achieved by eating red grapes. Seed Oils. Some industrial seed and vegetable oils are high in omega-6 fatty acids and are generally considered healthy. But one study reports that the ratio of omega-6 to omega-3 fatty acids has increased from to , leading to obesity, brain-gut problems, and systemic inflammation.
Minimizing omega-6 intake and increasing omega-3 consumption as recommended during the Whole30 diet can help balance out the ratio and is "important for health and in the prevention and management of obesity," the study authors conclude. On their own, omega-6s are not inherently harmful; however, when the ratio of omega-6 to omega-3 fatty acids becomes unbalanced, it can have negative health consequences. Grains make up a large portion of the American diet. Their elimination, as recommended in Whole30, sparks controversy with nutrition and medical experts. However, this is a temporary elimination to reset the body and determine if certain grains affect your health.
According to some research, grains can be problematic for some people for a number of reasons. They are easy to overconsume, promote inflammation, and the proteins found in grains—both gluten and gluten-free —can be difficult to digest. Grains are also calorie-dense. A study found that anti-nutrients in wheat and other cereal grains may contribute to chronic inflammation and autoimmune diseases. Its authors note that eating grains can increase intestinal permeability and initiate a pro-inflammatory immune response.
Grains are typically touted as a heart-healthy source of fiber and nutrients, but Whole30 creators suggest that grains— refined grains in particular—are not as good a source of nutrition as vegetables and fruits. Eliminating grains and eating more whole plant material isn't necessarily harmful and may actually provide more nutrients for fewer calories. For example, replacing 1 cup of regular spaghetti with 1 cup of spaghetti squash saves calories; boosts intake of vitamins A, C, and B6; and contains almost the same amount of fiber.
Beans, peas, lentils, soy, and peanuts are often touted as healthy foods, but many people have problems digesting legumes. Legumes contain lectins and phytate, which may inhibit some of their nutrients from being absorbed during digestion. In addition, soy contains phytoestrogens plant-based estrogen , which can have a hormonal response in the body. Soy-based ingredients are prevalent in processed foods , often found on labels as soybean oil, soy protein isolates, and soy lecithin.
While Whole30 co-founders admit the scientific case against legumes may not be strong, they recommend abstaining from legumes for 30 days, then deciding for yourself whether to include them in your diet once you reintroduce them. Though there is limited evidence to back the Whole30 diet's claims that certain food groups like grains and legumes may be unhealthy for some people, it's important to note that research has also shown these foods provide a number of health benefits, too. Despite milk's reputation as nature's perfect food—it has protein, carbohydrates, fat, and many nutrients—dairy products do not agree with everyone.
Milk contains the sugar lactose, which many people lack an enzyme to digest. This results in gas and bloating. Milk also contains the proteins casein and whey , to which some people react poorly. Milk and dairy products can also contain hormones that may disrupt the endocrine system and lead to weight gain. According to a review, certain hormones in dairy products may potentially provoke breast, prostate, and endometrial tumors. As with other foods prohibited on the plan, personal reactions vary. Taking a day break from dairy products gives the body a chance to clear all the dairy from your system so you can determine if you are sensitive to it upon reintroduction.