the key is in the nutritional value of the food

‘We are what we eat’. As we become more and more aware of the truth behind this aphorism, we often worry about improving our diet. We know that good health must be based on good nutrition, and that this is done 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From this perspective, the idea of ​​measuring the quality of our diet by the number of calories is completely outdated. The proof in this example is: a ‘light’ industrial sandwich can contain the same calories as three apples. Do we think they can be comparable in terms of nutritional quality and health? Obviously not.

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Calorie counting came into vogue a few decades ago when the notion that high-calorie products were ‘bad’ and low-calorie products were ‘good’ became widespread. For example, olive oil or nuts were punished (extremely healthy fats) and ultra-processed foods were preferred, but ‘light’. Today we have to remember that a food is healthier not because of the number of calories, but because of its nutritional value.

When we speak of a food in these terms, explains Marta Barrena, nutritionist at the Ruber Juan Bravo hospital complex and the Quirónsalud Tres Cantos medical center, “we mean the contribution of that food to the total nutrients in the diet. Is about see what it brings us, both in terms of nutrition and energy ”. Because it is not enough that it is healthy, contains a lot of iron or is rich in protein, there are other factors that can affect its quality, and we are often not aware of them.

So we have to, for example Keep in mind that these nutrients are digestible and that our body can take advantage of it and use it to carry out vital processes. For example, the specialist continues: “spinach contains a lot of calcium; therefore they are said to be a vegetable of high nutritional quality. However, it contains compounds called oxalates that complex with calcium and prevent its absorption. That means that the nutritional value of spinach is much lower. ”

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

What should we pay attention to?

We cannot claim to have the knowledge of a dietitian or nutritionist, nor can we claim to be aware of all interactions between different foods. We’re also not interested in the obsession of macros and micronutrient counting, as it’s another way of getting away from ‘real food’. But we can propose, from Marta Barrena, a set of guidelines for each day.

1. The specific nutritional needs of the people for whom it is intended.

Throughout our lives we will have special requirements, depending on our age, work, sports, pregnancies … The recommendation? If we find ourselves in a situation that may require further attention, consult the specialist and follow their advice.

2. The need to consume different foods.

The variety contains the herb. This hackneyed saying fits perfectly with what our diet should be. We are interested in eating all kinds of vegetables, fruits and vegetables because that is how we can add their micronutrients. With regard to proteins, it is worth remembering that legumes do not contain all essential amino acids, but by combining them we can achieve this: a plate of legumes with grains (lentils with rice) is thus a complete dish with a high biological value. .

3. The existence of technological or culinary processes (cooking, cooking …) or preservation methods (smoking, sterilization, fermentation, pasteurization …) that can change the amount or activity of the nutrients:

• The application of heat causes nutritional changes, for example loss of thermolabile vitamins. But in some foods, cooking improves its properties. This is the case with tomatoes, which have more nutritional value when baked, or with carrots, whose properties we take better advantage of when cooking.
• As a dish heats up, more nutrients are lost, especially vitamins and minerals.
• We must eat fresh food and alternative ways of preparing it to compensate for these nutrient losses when a food has been processed and when the food loses freshness.
• We also have to take into account the loss of water during the food preparation processes and thus many times the loss of water-soluble vitamins.
• The texture of a dish can also have an influence, if we prepare a puree, a cream…. As time has passed since shredding, its nutritional value diminishes and it is more susceptible to contamination.

4. Sunlight It may be another factor that can affect as there are vitamins that are oxidized by various environmental factors and reduce or lose their activity.

That is why it is important that we take all of these into account 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 is best for you.