Real food is food that is near its natural state. Western culture has become more open to processed foods since the 20th century. Westerners tend to prefer ready-to-eat foods.
While processed foods may be convenient, they can also have a negative effect on your health. For your health, a diet that is based on natural food can be very helpful.
Here are 15 reasons to eat real food.
This bag contains many important nutrients
Unprocessed animal and plant foods contain the vitamins and minerals you need to be in good health.
A cup (149g), of red bell peppers, 180mg kiwi, or orange slices (165g), has more than 100% RDI vitamin C (1TrustedSource 2TrustedSource 3, 3TrustedSource).
Choline is an essential nutrient that supports brain function. Eggs and liver are rich in them. One Brazil nut can provide enough selenium for a whole day. Many whole foods are high in vitamins, minerals, and other beneficial nutrients.
Sugar levels are low
Research shows that sugary foods can increase your risk of diabetes, obesity, insulin resistance, type 2 diabetes, and heart disease (Trusted Source). Real foods generally have less added sugar than processed foods.
Even though fruit contains sugar, it is rich in fiber and water. This makes fruit healthier than processed foods and soda.
Real food is high in nutrients and antioxidants that support brain and heart health. Consuming a diet rich in nutritious, unprocessed foods can reduce inflammation.
Better for the environment
The world’s population continues to grow, which means there is an increase in food demand.
The environment can suffer from the production of food for billions.
This is partly due to the destruction and use of rainforests as agricultural land, increased fuel consumption, pesticide use, greenhouse gases, and packaging ending up in landfills.
Sustainable agriculture that is based upon real food can improve the planet’s health and reduce energy consumption (11TrustedSource).
High fiber content
Fiber is good for your health. It improves digestion, metabolism, and makes you feel fuller. Flaxseeds, flaxseeds, and flaxseeds contain high levels of healthy fiber.
Supplements are not as good as whole foods because they lack fiber and nutrients. Whole foods can be used to make you feel fuller for longer periods.
It is helpful in controlling blood sugar
According to the International Diabetes Federation, more than 450,000,000 people around the world have diabetes. This number will rise to 700,000,000 in 2045.
A diet high in unprocessed animal foods and fibrous vegetables may help people with diabetes or at-risk.
For 12 weeks, people with diabetes or prediabetes were asked if they would eat a paleolithic diet, which included fresh meat, fish, and vegetables. Participants’ blood sugar levels dropped by 26%.
Avocados and dark chocolate
Real food is good for your overall health and can also help you nourish and protect the skin.
For example, dark chocolate and avocados have been shown to protect skin from sunburn.
Research shows that increasing your vegetable, bean, fish, or olive oil intake may help reduce wrinkles and loss of elasticity as well as other skin conditions related to aging.
A Western diet high in processed foods could be replaced with real food. This could reduce or prevent the appearance of acne.
Blood triglyceride levels are strongly affected by food intake. Sugar and other refined carbs can raise your triglyceride levels, so it is best not to eat them.
Consuming unprocessed foods like fish, lean meats, and vegetables has been shown to lower triglyceride levels (21TrustedSource and 22TrustedSource).
Variety of offers
Diverse foods are a great way to keep your diet diverse. There are many real food options, including meat, fish, and dairy, as well as a wide variety of fruits, vegetables, nuts, and legumes. Every day, try new foods. Chayote squash or chia seeds are also options.
Savings for the long-term
It is often said that real food is more expensive than processed food.
A review of 27 studies from 10 countries found that healthier foods are $1.56 cheaper per 2,000 calories (23).
When you consider the cost of managing chronic diseases such as diabetes and obesity, this difference is negligible.
A study by 24Trusted sources found that diabetics spend 2.3% less on healthcare supplies than people without the condition.
Real food is more affordable over the long term because it’s more likely to keep you healthy and lower your medical costs.
High intake of healthy fats
The most natural fats are healthier than trans- and processed oils in vegetable oils and spreads.
Extra virgin olive oil is one example of a rich source of oleic acid, a monounsaturated fat that promotes heart health. (25TrustedSource).
Coconut oil is high in medium-chain triglycerides, which may aid with fat loss (26TrustedSource and 27TrustedSource).
Long-chain omega-3 oils are great for heart health and fighting inflammation. Salmon, herring, and sardines are excellent sources of omega-3 fatty acids. Other healthy foods include avocados, nuts, and seeds.
May lower your risk of developing a disease
Real food may lower your risk of getting the disease.
Research has shown that the Mediterranean diet, which is a diet made up of whole foods, lowers your chances of developing heart disease and diabetes.
Numerous large observational studies have also shown that a balanced diet rich in fruits and vegetables is associated with a lower chance of developing heart disease or cancer (32TrustedSource,33TrustedSource).
Antioxidants are compounds that help to combat free radicals. These unstable molecules can cause cell damage.
All foods contain antioxidants. This includes fruits, vegetables, legumes, legumes, nuts, and whole grains. Fresh, unprocessed animal foods can also contain antioxidants. Their levels are however much lower.
For example, egg yolks contain lutein (34Trusted Source, 35Trusted Source). These may help protect your eyes from eye diseases like cataracts or macular damage (35Trusted source).
Your gut microbiome can be benefited by real food. This refers to your digestive tract microorganisms.
Prebiotics can be found in many real foods. This is when your stomach bacteria convert the short-chain fatty acid into short-chain fatty acid. These fatty acids can help improve blood sugar management and overall health.
Real food sources such as garlic, asparagus, chocolate, and other foods can contain prebiotics.
This could help you avoid overeating
Research shows that those who eat a lot of fast food and processed foods are more likely than others to overeat (36TrustedSource).
Real food does not contain any sugars or flavors that could make it more expensive or lead to overeating.