Summary of Key Points
This article is an in-depth conversation with Professor Song Jun, an expert in food and nutrition from the Shanghai Center for Disease Control and Prevention, about healthy eating. It focuses on the topic of "how to eat healthier" and covers five practical areas: cooking methods, ultra-processed foods, traditional diets, the low-sugar diet approach, and the GI/II indices. The main message is that a healthy diet is not about strict "taboos" or mechanical adherence to rules, but about finding a balance between convenience and health, paying attention to the body's actual reactions, and adapting one's diet to modern life.
Detailed Analysis
1. Cooking Methods: Don't Throw Out the Pan, but Use More Steaming and Boiling
Many people are concerned that frying and stir-frying are unhealthy, but there's no need to completely avoid these cooking methods. The key is to understand that high-temperature dry heat (frying, grilling, baking) can produce AGE (a substance that is harmful to the body), such as the Maillard reaction that creates the crispy, browned texture in grilled meat and fried fish. Steaming, boiling, and stewing, on the other hand, generate less AGE because water helps to cool down the food.
However, the professor points out that humans are not "machines that solely pursue health," so it's recommended to adjust your cooking habits: use steaming, boiling, and stewing most of the time, and when you do fry, avoid overcooking the food until it becomes charred. Adding lemon juice or vinegar during marinating can also reduce the formation of AGE. It's also important to note that AGE isn't only produced in the kitchen; long-term high blood sugar levels can also lead to its production in the body (for example, as seen in glycated hemoglobin). Therefore, even if you eat mainly steamed dishes, high blood sugar can still occur if other factors are not controlled. You need to address both aspects: reduce the production of AGE in your diet and lower your body's levels of AGE.
2. Ultra-Processed Foods: Not a Nightmare, but Don't Make Them Your Main Food
Ultra-processed foods (such as chips, instant noodles, and frozen fast food) are convenient and tasty, but the problem is that they are increasingly becoming a regular part of people's daily diets. The professor advises against making them the mainstay of your diet. Here are some tips for balancing them:
- For breakfast, which might be time-consuming to prepare, opt for eggs, milk, and whole wheat bread (ready in 5 minutes).
- When eating instant noodles, add an egg and some vegetables to turn a single packet of noodles into a proper meal.
- A hamburger with a slice of tomato and some plain water can reduce the unhealthiness of the meal.
The key is to avoid a diet where all your food comes from packaging. It's okay to have chips occasionally, but don't rely on them for every meal.
3. Traditional Diets: Evolve, Don't Copy Them Exactly
Many people believe that traditional diets are inherently healthy, but the professor explains that they were designed for past lifestyles. Our ancestors did a lot of physical labor and had limited access to food, so their diets were high in salt, fat, and carbohydrates (such as pickled vegetables and braised meat) to provide energy and preserve food. Today, with sedentary lifestyles and abundant food, following traditional diets can lead to health issues. You should retain the beneficial aspects of traditional diets (such as a variety of vegetables, legumes, and steamed dishes) and adjust the less healthy parts (by reducing salt, sugar, and fat). Treat cultural foods like zongzi (rice dumplings) and mooncakes as special occasions, not daily staples. Be cautious of combining traditional foods with ultra-processed ones, as it can lead to an unbalanced diet (e.g., a high-carb meal in the morning, a takeaway for lunch, and snacks in the afternoon).
4. The Low-Sugar Diet: A Body-Friendly Approach for Everyone
The low-sugar diet (Bgb Plate) is not just for diabetics; it can also help ordinary people reduce post-meal drowsiness and maintain a healthy metabolism. The key is to adjust your food choices so that your body can handle them properly:
- Focus on eating vegetables and proteins (meat, eggs, legumes) before consuming carbohydrates.
- Eat slowly and don't rush through your meals.
- The proportions can vary depending on your blood sugar response, age, and activity level. For example, people who exercise more can eat more carbohydrates.
- Remember that what works for one person may not work for another; observe your own body's reactions and adjust your diet accordingly.
In other words, the low-sugar diet is about developing the ability to understand what types of food make you feel comfortable and energetic.
5. GI and II Indices: Focus on the Whole Meal, Not Just the Numbers
The GI (Glycemic Index) measures how quickly food raises blood sugar, while the II (Insulin Index) indicates how much insulin your body needs to process the food. These two indicators don't always correlate. For example, some sugar substitutes have a low GI but can still stimulate insulin secretion. The professor suggests not using GI/II charts when planning meals, as you're eating a whole meal, not just a single food. The composition of a meal (e.g., rice with vegetables and meat) significantly affects blood sugar and insulin responses. The goal is to have a balanced meal with vegetables, proteins, and an appropriate amount of carbohydrates, choosing natural and less processed foods to avoid large fluctuations in blood sugar and prevent your insulin from working too hard.
Conclusion
The key to a healthy diet is not about being absolutely correct, but about being flexible and adaptable. Consider taste, convenience, and your body's reactions, and use your diet as a tool to support modern life, not a burden. In the next issue, we will discuss topics such as the meaning of eating with intention, the usefulness of calorie-tracking apps, and how diet can help with anti-aging. If you're interested, stay tuned!