the key is in the nutritional value of the food

“We are what we eat.” Being more and more aware of the truth behind this aphorism, it is common to worry about trying to improve our nutritional habits. We know that good health must be based on good nutritionand that this happens to find the right balance between the different nutrients our body needs.

From this perspective, the idea of ​​measuring the quality of our diet by the number of calories was completely outdated. The proof is in this example: a “light” industrial bun can have the same calories as three apples. Do we think that they can be comparable in terms of nutritional quality and health? Clearly not.

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Calorie counting became popular a few decades ago, when the idea that high-calorie products were “bad” and low-calorie products “good” became widespread. Thus, olive oil or walnuts were penalized (extremely healthy fats) and ultra-processed foods were favored, but “bright”. Today, we must consider that a food is not healthier because of its number of calories, but because of its nutritional value.

When we talk about a food in these terms, explains Marta Barrena, nutritionist at the Ruber Juan Bravo hospital complex and at the Quirónsalud Tres Cantos Medical Center, “we refer to the contribution of the mentioned foods to the total nutrients in the diet. It’s about see what he brings us, both in terms of nutrition and energy ”. Because it is not enough to be healthy, high in iron or high in protein: there are other factors that can condition its quality and we are often unaware of it.

For example, you have to note that these nutrients are digestible and that our body can take advantage of them and use them to perform vital processes. For example, the specialist continues, “spinach has a large amount of calcium; therefore, it would be a vegetable of a special nutritional quality. However, it contains compounds, called oxalates, which form a complex with calcium and prevent its absorption. This means that the nutritional value of spinach is much lower. ”

Continuing with the example, these spinach may not give us as much calcium as we expected, but that shouldn’t worry us either. The goal is not to eat a food because it has a specific mineral, but because its overall balance is adequate. Also, on the other hand, we have those industrial products that have “a very low nutritional intake. These are foods rich in saturated fats and calories, but low in fiber. In addition, they are not always made with beneficial ingredients for the body: thosepalm tea, sugars, excess salt or saturated fats these are just some of the harmful components of this type of food. ”

What should we consider?

We cannot claim to have the knowledge of a dietitian or nutritionist, nor can we claim to be aware of all the interactions between different foods. We are also not interested in falling into the obsession of counting macros and micronutrients, because it is another way to get rid of “real food”. But, from the hand of Marta Barrena, we can propose a series of guidelines for everyday.

1. The specific nutritional needs of the people to whom it is addressed.

Throughout our lives, we will have special requirements depending on age, work, sports, tasks … Recommendation? Consult your specialist if you are in a situation that may require further attention and follow their advice.

2. The need to consume a variety of foods.

In the variety is the spice. This complicated saying fits perfectly with what our diet should be. We are interested in eating all kinds of vegetables, fruits and vegetables, because this way we can add micronutrients. As for proteins, it is worth remembering that legumes do not contain all the essential amino acids, but by combining them we can achieve this: thus, a plate of legumes with cereals (rice lentils) is a complete dish of great biological value. .

3. Existence of technological or culinary processes (cooking, boiling …) or preservation methods (smoking, sterilization, fermentation, pasteurization …) which may alter the amount or activity of nutrients:

• The application of heat causes nutritional changes, for example, the loss of thermolabile vitamins. But in some foods, cooking improves its properties. This is the case of tomatoes, which when fried have more nutritional value, or carrots, which we take better advantage of their properties when cooked.
• As a vessel heats up, more nutrients are lost, especially vitamins and minerals.
• We need to eat fresh food and alternate ways of cooking to compensate for these nutrient losses when a food has been processed and when it loses its freshness.
• We must also take into account the loss of water in food preparation processes and, at the same time, the loss of water-soluble vitamins.
• The texture of a dish can also influence whether we prepare a puree, a cream…. As time has passed since it was shredded, its nutritional value decreases and it is more susceptible to contamination.

4. Sunlight It can be another factor that can influence, because there are vitamins that are oxidized by various environmental factors and reduce or lose their activity.

Therefore, it is important to consider all of these issues when plan our food. And remember, when in doubt, put yourself in the hands of a specialist who will clarify your concerns and help you find the diet that best suits your needs.