The food that we eat, Part 3

?? Note: 

?? The objective of this article is to provide insights into the nutritional value of our everyday food and what effect do these foods have on our body

?? Inspired by the quote by Hippocrates “Let food be thy medicine and medicine be thy food”, this article has tried to identify the everyday food which can keep the medicines away

?? This article has been divided into three parts, this is the third and final part

?? This article contains text, quotes, videos and links to other articles 

?? - Indicates quotes

?? ?? - Indicates video 

???? - link to article

Please click on the below links if you would like to read the previous articles (first and second) on this topic :

There is a type of carbohydrate that is resistant to digestion, called resistant starch, which is immune to digestion in the small intestine and ferments in the large intestine. Resistant starch functions similarly to soluble, fermentable fibre, helping feed the friendly bacteria in our gut and increasing the production of short-chain fatty acids. These fibres act as a prebiotic and feed the good bacteria in the gut. Foods that contain resistant starch include:

?? Green bananas (as a banana ripens the starch changes to a regular starch)

?? Beans, peas, and lentils (white beans and lentils are the highest in resistant starch)

?? Whole grains

?? Cooked and cooled rice

Not all resistant starches are the same. There are 4 variants :

A: Found in grains, seeds and legumes and resists digestion because it’s bound within the fibrous cell walls

B: Found in some starchy foods, including raw potatoes and green (unripe) bananas

C: Formed when certain starchy foods, including potatoes and rice, are cooked and then cooled. The cooling turns some of the digestible starch into resistant starch via retrogradation

D: Is man-made and formed via a chemical process

???? Healthy Starch : 

Depending on how foods are prepared, the number of resistant starch changes, e.g allowing a banana to ripen (turn yellow) will degrade the resistant starches and turn them into regular starches.

?? Some of the benefits of resistance starch :

?? Reduces blood glucose levels after meals 

?? Improves insulin sensitivity

?? Help reduce blood triglyceride

?? Improves cholesterol levels

?? Slows down chronic kidney disease progression

?? Helps burn fat

?? These are prebiotics

?? Help treat diarrhoea

?? Reduces inflammation and balances the immune system

?? Treats inflammatory bowel disease

?? Reduces the negative effects of meat-rich diets

?? Aids treatment of pancreatic cancer

?? The Good and Bad bacteria in our gut - there are more bacteria in our intestines than there are cells in our body and can weigh as much as our brain and most importantly it does play an important role in our health and happiness, hence, our gut bacteria could even be considered an organ in its own right. Our intestine is a host for approx. 100 trillion microbes belonging to around 1000 different species/strains (Collectively, they are known as gut microbiota, and are hugely important for our good health) which means we have ten times more bacteria than the number of cells in your body, so in that respect, we are 10% human and 90% bacteria!

???? TEDx Talks on Microbiome: 

Every person’s gut flora is unique, having approx. 700 species of bacteria living in our intestines at any one time. Approx. 85% of normal gut flora is made up of beneficial bacteria, i.e., species performing useful actions like synthesizing vitamins or breaking down our food to release energy. The other 15%, however, is made up of unfavourable bacteria or the pathogenic which can cause disease if they increase in number. When this 85:15 ratio is maintained, we call that a state of symbiosis. When the pathogenic increase in number, it causes dysbiosis, which can have the following unpleasant effects on health: 

?? Indigestion 

?? Bloating

?? Constipation

?? Diarrhoea

?? Fatigue

?? Brain fog

?? Allergies

?? Frequent antibiotic use

?? hormone balance

?? Inflammation......etc

One way to replenish and restore a healthy microbiome is to increase the intake of prebiotic and probiotic foods. Probiotics are living microorganisms that have health benefits when consumed, they may improve digestive health, reduce depression and promote heart health Examples of dairy products that contain probiotics include:

?? yoghurt

?? kefir

?? Sauerkraut

?? Tempeh

?? Kimchi

?? Miso

?? Kombucha

?? traditional buttermilk (must not be cultured)

?? Natto......etc. 

PREBIOTIC fibre is a non-digestible part of foods like bananas, the skin of apples, chicory root, onions, garlic, beans....etc.

???? The root of All Chronic Disease:

Even the healthiest humans battle with pathogens from time to time. Here are proven strategies to decrease the chances of attack by pathogens and allow the good bacteria to proliferate:

?? Ample sleep is one of the best things we can do to keep our body in balance

?? Eating foods rich in vitamins and nutrients such as whole grains, fruits and veggies

?? Intake of more prebiotic and probiotic, whether in the natural food form or a super-dose in capsule or powder form

?? “Every day we live and every meal we eat we influence the great microbial organ inside us - for better or for worse.” ― Giulia Enders, Gut: The Inside Story of Our Body’s Most Underrated Organ

One of the best remedies for gut health issues is the consumption of SYNBIOTICS - a Swedish food supplement for the gut created with 15 years of clinical studies, it's a gluten-free and lactose-free mix of probiotics and prebiotics. After isolating and screening about 500 types of lactic acid bacteria, four bacterial strains were selected and patented – Lactobacillus paracasei, Pediococcus pentosaceus, Lactobacillus plantarum and Leuconostoc mesenteroides. The four strains belong to species of bacteria which are a natural part of the intestinal flora. Synbiotics improves the survival and implantation of live microbial dietary supplements in the gastrointestinal tract, by selectively stimulating the growth and/or by activating the metabolism of one or a limited number of health-promoting bacteria, thus improving the overall welfare of the body. it is well established that synbiotics does influence the microbial ecology of the intestines of humans and animals and play a role in alleviating various ailments.

?? "Eat a plant-based diet - which act like prebiotic and probiotics in the gut" Deepak Chopra

???? Probiotics, Prebiotics and Synbiotics - Differences and relationship:

Synbiotics serving as a fertilizer for the good bacteria in our gut combines the four bacteria with four types of plant fibre: pectin from citrus fruits, Chicory root fibre (inulin), resistant starch from corn, and beta-glucan from oats, work as fuel for the bacteria which allows them to thrive. It's an effective measure against a variety of human ailments, ranging from infant Diarrhea to metabolic and inflammatory diseases in adults.

?????? Here are 10 best hormone balancing foods:

?? "What basically happens is your hormones get out of whack. Because of the stress in your life, your body says, 'I need more hormones.' So, your hormones are trying to produce and produce and produce, and it's even more stressful and it is this wicked cycle" Marie Osmond

?? What about dairy products - Dairy products were introduced to human diets about 6000 years ago during the migration of humans from Africa to the northern European country, where cow milk was used to replenish the food scarcity during winter. However, soon it was found that milk was unable to be utilised fully due to its high lactose level, i.e. the sugar in the dairy product. Human-like other mammals lose the ability to digest lactose after infancy, so we clever humans found a way to overcome that by making milk into cheese and in that process, a lot of lactose was lost.

?? ?? TEDx Talks on the milk myth:

There are actually other problems associated with consuming milk from other mammals - The protein molecule from cow's milk is much larger compared to the protein molecule found in human milk as such human milk has one of the lowest levels of proteins in comparison to other mammals. When this large molecule enters our digestive system, it causes disruption e.g. internal wounding, bleeding, anaemia and may cause cancer too.

The irony is that one of the main reasons as to why humans started consuming dairy products made from milk from other mammals in large quantity was the protein deficiencies caused by food processing brought about during the industrial revolution/industrialisation of food. The protein deficiencies got supplemented to quite an extent by the easily available dairy products which were economical too.

?? From the industrial revolution of food to the development of organic food

A frequently asked question is - whether the industrial food system is only geared towards producing lots of food or is it also geared towards keeping the population healthy as well? 

Today, in industrial farms antibiotics are regularly fed to livestock, poultry, and fish to promote faster growth and to compensate for the unsanitary conditions in which they are raised. According to a new report by the US Food and Drug Administration (FDA), approximately 80% of all antibiotics used in the United States are fed to farm animals. It is estimated that approx. 75% of all antibiotics given to animals are not fully digested and eventually pass through the body and enter the environment.

The preservatives e.g. sodium or potassium nitrate fight harmful bacteria in bacon, ham, salami, and other processed and cured meats and also gives the meats pink colouration. However, under certain conditions, nitrite can damage cells and cause cancer.

Artificial food colouring makes many foods more appealing and desirable. Every year, food manufacturers pour approx. 15 million pounds of artificial food dyes into US foods. The safety of these dyes has been called into question, and the FDA requires that the artificial food colouring currently permitted for use meet strict safety requirements. However, recent scientific studies have linked food colouring to a number of potential health problems, most notably certain types of cancer in animals and attention deficit disorder and hyperactivity in children.  

Pesticides can cause short-term adverse health effects, called acute effects e.g. stinging eyes, rashes, blisters, blindness, nausea, dizziness, diarrhoea and death, as well as chronic adverse effects that can occur months or years after exposure e.g. cancers, birth defects, reproductive harm, neurological and developmental toxicity, immunotoxicity, and disruption of the endocrine system. in fact, Infants and young children are known to be more susceptible than adults to the toxic effects of pesticides. Farmworkers and pesticide applicators are also more vulnerable as they receive greater exposures.

Before industrial agriculture and food processing, people ate food that consisted of whole grains and fruits and vegetables eaten in season or naturally preserved in the summer for winter months. Their food came from animals that grazed freely and lived according to their natural instincts. In an attempt to feed more people in an easier and more productive way, the food industry has changed the way food has been naturally produced for thousands of years and this transition has happened at the cost of the nutritional value. Large amounts of food at an affordable price is definitely a good policy by any government (can only be attained by the industrialisation of food) but at what cost? Bigger and better fertilisers are giving birth to a huge amount of food but definitely, the nutritional value gets compromised. This is not a small compromise - many times it has been highlighted in various media that nearly half of the deaths in most of the countries are caused by food-related chronic diseases!

Here is another side of this story of large amounts of food at an affordable price - Farmers in the U.S. produces approx. 6,000 calories per person per day whereas humans need approx. 2,000 calories per day, so, this means there is more supply than demand hence, demand had to be generated - needless to say, companies producing this excess quantity had figure out a way to make the population eat more, this gave birth to packaged food. Packaged food is more of convenience food making things easy to prepare for a population who has limited time for cooking since in most of the families both are working parents as well as the introduction of foods which can be consumed in between the main meals - the perfect snacks, claimed to be healthy too. In any grocery store, there are rows of processed food which its difficult to ignore, so, we usually end up buying processed food or perhaps lost of them, the best part is - these foods come at a cheap price too.

With the advent of industrial agriculture, food has just become “products” for the profit-driven food industry!

?? "Oh yes, there's lots of great food in America. But the fast food is about as destructive and evil as it gets. It celebrates a mentality of sloth, convenience, and a cheerful embrace of food we know is hurting us" Anthony Bourdain

The net result - in today's world the percentage of income spent on food is going down but the percentage of income on healthcare is going up as a consequence of eating low-quality food, primarily due to this mass production of food.

So, what's the solution? The solution is organic food - Organic foods as a movement first came to attention in the 1960s, amidst growing public concern over the use of pesticides and the state of agriculture. The chemical industry in past had introduced a number of new products for better crop production which later revealed to be toxic enough to be banned entirely, as was the case with DDT in the 1970s. Since the 1980s, a number of countries have added organic certification requirements to their labelling laws which producers are required to meet and be certified organic before they can legally market and label their product as organic; providing a means to preserve the integrity of the organic label on grocery store shelves.

Organic food refers to the way agricultural products are grown and processed however, organic production does not have one exact definition internationally, with individual governments outlining minimum requirements for their country. While the regulations vary from country to country, in the U.S., it is mandatory for organic crops to grow without the use of synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers. Organic foods often have more beneficial nutrients, such as antioxidants, than industrially grown food and especially people with allergies to foods, chemicals, or preservatives often find their symptoms lessen or go away with the consumption of organic foods.

?? Organic produce contains fewer pesticides

?? Organically raised animals are NOT given antibiotics, growth hormones, or fed animal byproducts

?? Organic meat and milk are richer in certain nutrients

?? "I would like to see people more aware of where their food comes from. I would like to see small farmers empowered. I feed my daughter almost exclusively organic food" Anthony Bourdain

The biggest benefit of eating organic is lower levels of pesticides, however, organic farms do use pesticides called natural pesticides e.g. Neem Oil, Boric Acid ..etc these are naturally-derived pesticides.

Following fruits and vegetables usually contain a high amount of harmful pesticides hence, are best to buy organic:

?? Apples

?? Sweet Bell Peppers

?? Cucumbers

?? Celery

?? Potatoes

?? Grapes

?? Cherry Tomatoes

?? Kale/Collard Greens

?? Summer Squash

?? Peaches

?? Spinach

?? Strawberries

?? Hot Peppers

It's a well-established fact that Organic food is great for humans but the question is can everybody afford organic food? The answer is probably NO!

With organic food becoming mainstream and economical, all of us will again start consuming healthy food and we will definitely be less prone to many diseases but that's not easy to achieve!

?? ?? Secrets that the food industry doesn't want us to know: 

???? ?? What about our cooking medium?

???? ?? What about Tea and Coffee - 

?? ?? TEDx Talks on Coffee:

?? ?? Various kind of Tea:

?? "There are few hours in life more agreeable than the hour dedicated to the ceremony known as afternoon tea" Henry James

?? The food shortage

The world is working toward a target of feeding 9 billion with 2050, needless to say, there is an incredible worry over the issue of availability of food. Luckily, innovation is enabling us to more readily see how our nourishment framework functions which hopefully can help us to lessen the nourishment wastage, carbon outflows, and furthermore as on date the world has a challenge of feeding 800+ millions of people who don't have enough to eat which translates to one out of nine still head to sleep on with an empty stomach every night and one out of three experience some form of malnutrition. After decades of steady decline, world hunger has slowly risen once more since 2015. Hunger and malnutrition are the biggest risks to health worldwide — greater than AIDS, malaria and tuberculosis combined. Africa is the region with the highest prevalence of undernourishment, at almost 20 per cent. Hunger is also on the rise in Latin America and the Caribbean, although its prevalence is still below 7 per cent. Western Asia is also showing a continuous increase since 2010, with more than 12 per cent of its population undernourished.

The world’s land and water resources are being exploited at “unprecedented rates,” a new United Nations report warns, which combined with climate change is putting dire pressure on the ability of humanity to feed itself. The report, prepared by more than 100 experts from 52 countries found that the window to address the threat is closing rapidly. According to the report nearly half-billion people already live in places turning into desert, and the soil is being lost between 10 and 100 times faster than it is forming. Climate change will make those threats even worse, as floods, drought, storms and other types of extreme weather conditions threatens to disrupt, and over time shrink, the global food supply. Experts are of the opinion that food shortages could lead to an increase in cross-border migration.

The Food and Agriculture Organization (FAO) has made the following observations in the 2019 Global Report on Food Crises report:

?? More than 113 million people across 53 countries experienced “acute hunger” in 2018 because of wars and climate disasters, with Africa the worst-hit region

?? The overall situation slightly improved in 2018 compared to 2017 when 124 million people suffered acute hunger. This reduction in numbers was partially owed to the fact that some countries in Latin America and the Asia Pacific region, were less affected by weather disasters that had struck in previous years

?? Yemen, the Democratic Republic of Congo, Afghanistan and Syria were among the eight nations accounting for two-thirds of the total number of people worldwide exposed to the risk of famine

?? The key factors which drove the hunger were conflict and insecurity along with economic turbulence and climate-related shocks like drought and floods

?? The year-on-year trend of more than 100 million people facing famine is unlikely to change in the face of continued crises

???? The State of Food Security and Nutrition in the World (SOFI 2019): 

?? "There are people in the world so hungry, that God cannot appear to them except in the form of bread" Mahatma Gandhi

This discussion will be incomplete without a mention of the recent research and achievements in nourishment innovation.

?? Food waste tracking - Nearly 40% of America's nourishment is discarded every year! With the assistance of internet-based life and new innovation, this number can be definitely diminished. Steps are being taken with applications to put the nourishment to great use. "Leloca" (https://www.leloca.com/) is an application that assists eateries to limit waste by enabling individuals to get bargains on food (extending from 30% to 50% ) within 45 minutes of a posting. Another application, "222 Million Tons" (https://222milliontons.com/), gives a recommended staple rundown with a client's chosen family size and dinner inclinations. An especially creative platform called "LeftoverSwap" (https://twitter.com/leftoverswap?lang=en) matches individuals with extra nourishment to others in their vicinity who might want to buy modest nourishment and pick it up too.

?? ??  Why food waste should be tracked by restaurants: 

???? TEDx Talks on controlling the food waste:

?? Precision agriculture - Also called the satellite cultivating involves the utilization of GPS following frameworks and satellite symbolism to screen crop yields, soil levels, and climate conditions to expand productivity. Utilizing these exactness innovation frameworks, farmers can pinpoint a definite area in a field to decide how profitable the region is. Previously, the whole field was treated as one unit, however, now, farmers can discover which territories are more suitable for which crops so they don't squander seed, Fertiliser and pesticides.

????  Precision agriculture explained:

?? Cultured/Lab-grown meat - Refined meat, otherwise called clean meat or lab-developed meat or in vitro meat, is artificially delivered meat by the development of creature cells. This development depends on the possibility of the regenerative guideline of tissue building. These starter cells are separated utilizing biopsy tests from creatures under anaesthesia. The cells are developed in a reasonable culture medium in a bioreactor, where they multiply and separate into muscle tissues. The examination group at Maastricht University drove by Mark Post made the world's first hamburger using lab-developed meat in 2013, and the innovation has progressed significantly from that point forward.

??"Man and animals are in reality vehicles and conduits of food, tombs of animals, hostels of Death, coverings that consume, deriving life by the death of others" Leonardo da Vinci

????  The world's first cultured meat hamburger:

?? 3D food printing - This innovation stands to disturb the nourishment business. At the present time, the most discussed 3D printed candy, which is made of pure sugar with the "ChefJet", the pioneer who is also collaborated with Hershey's to print chocolate. NASA utilized a 3D printer to make a pizza, perhaps a stage forward for space explorers' dinners in space. The "Foodini" is a 3D printer intended for the home kitchen where the user prepares the ingredients with a food processor or blender, and the 3D printer can print shapes out of the mix.

?? ?? 3D Food Printing: 

?? CellPod: Home appliance to grow cultured food - Plant biotechnology researchers at the VTT Technical Research Center of Finland have built up a home machine known as "CellPod" (https://www.facebook.com/cellpodofficial/), which can grow the ingredients for a healthy meal from a plant cell and can be harvested within a week. The idea of CellPod depends on developing undifferentiated plant cells which contain the whole hereditary capability of the plant. Accordingly, simply the best pieces of the plant can be developed with the nutrients being upgraded.

????  The Cell Pod:

?? Sorting through AI - The primary operational test that food processing organizations face is sorting of food stock. Each potato, tomato, orange, and apple must be sorted for quality check and it requires thorough arranging that each food processing organization needs to keep up with to maintain a specific quality. Without AI/IoT, this procedure requires a colossal amount of human work. TOMRA (https://www.tomra.com/en) - the main sorting and assortment arrangements supplier in Norway has indicated that 90% of the nourishment was being arranged by people until the finish of the twentieth century, however, TOMRA is currently utilizing X-beam, NIR (Near Infra-Red) spectroscopy, LASER, cameras and a special AI algorithm to break down various parts of a natural product or a vegetable to better arrange. TOMRA’s food sorters are not only a very efficient solution to sort the products with TOMRA’s sorting and peeling solutions, but organisations will also be able to boost their processing capacity and availability, while at the same time increasing food quality, food safety as well as the profit. Kewpie Corporation (https://www.kewpie.com/en/), a Japanese organization, made an AI-based TensorFlow machine to distinguish the peculiarities present in the foods originating from the farm.

???? TOMRA Sorting Solutions:

?? Assisting customers with decision making through technology - Like Food handling organizations, AI additionally can assist its clients to settle on a superior purchase choice. Food producing giant Kellogg's propelled Bear Naked Custom, which enabled clients to make their customized granola with the assistance of in excess of 50 ingredients. The framework utilized IBM's Chef Watson to store a large number of potential plans and feed them to an AI calculation which helped clients to recognize whether the fixings will taste great together. This framework has not only helped customers to make their little customized groups of granola but has additionally helped the organization to recognize what ought to be their next line of product.

???? Custom Granola:

??Some of the current food trends: 

 ?? Convenience food and drink stores are making it big e.g. Amazon Go (https://www.amazon.com/b?ie=UTF8&node=16008589011) in the US or JD.ID X-mart (https://www.jd.id/) in Indonesia. These fully-automated stores use mobile apps and cameras that virtually track purchases without the need to queue for checkout, making the retail experience nearly as fast and as seamless as fast food, drive through, or order for delivery. 

 ?? Daily calorie intake in Singapore declined from 2,600 in the year 2010 to 2,470 in 2018, in contrast to the uptick from 2,110 to 2,600 from the years 1998 to 2010. The Singapore government has also taken measures to reduce sugar consumption through the Healthier Dining Programme (HDP) –a governmental partnership consisting of more than 1,200 food & beverage operators, hawker centres and coffee shops to offer healthier selections such as lower-sugar drinks.

?? Sugar consumption from beverages has also gone down in recent years –a slight decrease from 59% to 55%, attributed to reduced sugar pre-packaged beverages and lower sugar intake in freshly-made drinks such as tea and coffee.

?? "You can tell a lot about a fellow's character by his way of eating jellybeans" Ronald Reagan

?? In Thailand, consumers are also working towards a healthier lifestyle. According to global market intelligence agency Mintel, approximately half (48%) of Thai consumers seek to make adjustments to their diets in the next 12 months for personal health and wellness reasons. The majority (90%) intends to consume more fruits or vegetables, over half (53%) intends to reduce their meat consumption, and 45% have indicated that they will adopt a plant-based, vegetarian or vegan diet.

 ?? Businesses and consumers are starting to embrace plant protein. Plant-based, meat-alternative companies are now attracting significant investor as well as consumer interest. Expect the trend moving forward to steer towards other products such as coffee, milk and vitamins.

 ?? Companies are leveraging on innovation to reduce sugar content in an attempt to align their products with shifting consumers’ preference for healthier options. Major food corporations are also capitalizing on the rapid advancement of biotechnology and new/alternative sweeteners.

 ?? The global organic food and drink market is growing healthily at a rate of about eight to 10% per annum, with the Asian market rising at a slightly faster rate of about 15%.

There is a wide variety of dietary style/plan throughout the world, but humans from all over the world have similar dietary needs just like cows from all over the world have the same dietary need, hence, good foods and the bad foods indicated above are best for all humans irrespective of the part of the world they come from. 

If we want to remain healthy for the rest of our lives with fewer medicines and lower medical bill, then we should eat the below mentioned very sparingly, the extent of including them in our everyday diet is a personal choice that will depend on our own goals and preferences:

?? Refined sugar, Table salt and Saccharin 

?? White Flour and other forms of refined or enriched grains

?? Traditional/Commercial white bread, Croissant, Pizza, Dinner Role/Flatbreads/Loaves/Biscuits/ Burger Buns/Morning Muffin

?? All-purpose potatoes - russet (Starchy) and white Potato

?? Processed foods

?? Soy milk, packaged juice, diet drinks, soda, sweetened drinks

?? Margarine and other artificial trans-fats, refined oil , lard

?? Raisins and dried fruits

?? Deep-fried food

?? Soy protein, wheat protein, gluten

?? Skim and low-fat milk

?? Soft drinks, energy drinks and packaged (commercial) fruit juice 

?? Cheese

?? Saturated Fat and Trans Fat

?? Powdered and condensed Milk 

?? Yeasts

?? Candy

?? Ice Cream

?? Potato Chips

?? Nutrient-packed packaged foods e.g. protein bars

?? Packaged juices

?? Hard Drinks especially Beer

?? All of the bad carbohydrate-rich foods........etc

The above list is not an exhaustive list but just an indication of what we should try to avoid.

Before concluding, just a bit more about the food that we eat ? Do we know what's inside the honey that we love to eat and considered as one of nature's superfood, what goes inside the grounded coffee, what percentage of packaged orange juice is natural and many more.....

?? ?? The Secret Ingredients Inside our everyday Food:

?? “Let food be thy medicine and medicine be thy food” Hippocrates

?? References and further reading:

???? The 20 Most Obese Countries in the World in 2019:

?? ?? How to add whole grains to your diet: 

?? ?? Fats or carbs: What causes obesity?

?? ?? The role of carbohydrates in insulin resistance: 

?? ?? Diabetes facts & figures:

?? ?? 10 Low-Glycemic fruits for diabetes:

?? ?? Low glycemic meal planning:

?? ?? What are some slow-release carbs? 

?? ?? Whole grains vs. regular grains: What's the difference?

?? ?? Do you know how your meal timings affect your waistline?

?? ?? 6 suggestions for adding whole grains to your diet:

???? Low-carb diet reduces inflammation and blood saturated fat in metabolic syndrome:

?? ?? Micronutrients: Types, Functions, Benefits and More:

?? ??The effect of carbohydrate on brain function:

?? ?? This is what sugar does to our brain:

?? ?? Why you need to ditch the carbs - advantages of a low-carb diet:

?? ??Intact grains Vs whole grains: 

???? The Western diet and lifestyle and diseases of civilization:

?? ??  Which countries have the healthiest diet?

?? ?? What's the difference between eating low carb, paleo, and keto?

?? ?? 30 killer Foods:

?? ?? Types of fat in food:

?? ?? Is dairy bad for you, or good? The milky, cheesy truth:

?? ?? Resistant Starch 101 — everything you need to know:

?? ?? 15 resistant starch health benefits + limitations:

?? ?? Microwave cooking and nutrition:

?? ?? The difference between good bacteria and bad bacteria:

?? ?? Synbiotic approaches to human health and well‐being:

 ?? ?? 2019 global report on food crises: 

 ?? ?? 2019 safeguarding against economic slowdowns and downturns food security and nutrition in the world:  

?? ?? An article on food by united nations: 

?? ?? Food technology breakthroughs in 2018:

?? ?? 2019 global food and drink trends:

It’s time to conclude this discussion on food, hope you have enjoyed reading the three articles, would love to gather your thoughts and please share these three articles to spread the awareness.