Diet Essay Example | Topics and Well Written Essays - 2000 words - 1

Diet - Essay Example They rapidly and furiously increase insulin and blood sugar which could spike hunger in the short term leading to overeating. In the long term, this could lead to increased risk of heart disease, diabetes and weight gain. For example, increased consumption of French fries, potato chips and potatoes, refined grains and sugary drinks causes weight gain of about 3.4, 1.3, 0.6 and 1.0 pounds over a span of four years respectively (Roth, 2011). Minimal intake of such foods reduces weight gain. Whole grains such as brown rice, barley and wheat among others get digested slowly compared to refined grains. As such, they have a gentle effect on insulin and blood sugar, helping to keep hunger at bay. This holds for a majority of fruits and vegetables. Studies by the HSPH shows that over 20 years, the studied samples subjected to this kind of diet recorded minimal weight increments of â€Å"-0.4, 0.5, and 0.2 pounds less every four years, respectively† (2013). According to Roth (2011), in creasing the intake of these foods leads to reduced intake of the other foods, thus cutting on calories. The fiber in these foods has weight control benefits because of the effect of fiber in slowing down digestion, hence curbing hunger. Additionally, fruits and vegetables have high water content helping people fill up on few calories. As such, I have been a supporter of maximal consumption of vegetables and fruits to maintain proper body weight and form. Not only has the water that fills one fast and nourishes the skin been my argument for this but also because of the belief in the many forms of vitamins in these food sources that help keep diseases away. However, Robinson (2013) calls for revision of such myths. According to this scholar, the right varieties of... This paper approves that poor diets, especially those made up of sugary drinks and refined grains, largely contribute to weight gain and promote chronic diseases. One of the major effects of poor dietary considerations is obesity. Those children in poor countries suffer from obesity due to â€Å"exposure to Westernized diets coinciding with a history of undernutritions†. The world food economy has largely contributed to a shift in dietary patterns, for instance, promoting consumption of diets rich in energy and fat, specifically the saturated fat and diets low in unrefined carbohydrates. Combining such diets with declined energy expenditure due to sedentary lifestyle – domestic labor-saving devices, motorized transport and physically undemanding leisure among others – increases the chances of one being obese. From this essay, it is clear that healthy diets play an important role in preventing chronic diseases and weight gain. It has equipped me with additional information on the importance of having a proper diet for a healthy life. The general recommended dietary requirement calls for higher proteins but lower carbohydrates intake. Contrary to my previous belief that processed foods contain lower carbohydrates, this research has made me appreciate that whole foods or minimally processed foods such as whole grains, plant oils, fruits, nuts and vegetables provide a healthier source of nutrients. They are digested slowly and thus reduce food intake. Sugared beverages, red and processed meats, potatoes and highly processed foods like fast foods should be minimized as they have a similar effect as processed grains.