FAQ

General questions with answers you can find below

  1. What is healthy eating?

    With the rapid development of nutrition science and the accumulation of data on quantities, nutritional value, and the impact of different food groups on the body, specialists from the Harvard School of Public Health proposed a new model for a healthy diet – the plate. It does not list specific foods but instead represents a healthy ratio of key nutrients (proteins, fats, carbohydrates, dietary fiber) in the diet.

    The fact that the healthy eating plate does not specify the number of calories or portions of each nutrient group makes it more individually tailored, as each person has unique energy needs and consumes an appropriate amount of calories.

    The foundation of healthy eating can be defined. In my opinion, the key rule is not to overeat. Eat as varied a diet as possible: fruits, vegetables, different grains to meet nutritional needs.

    Changing personal eating habits and transitioning to a healthy diet requires understanding the essence of a healthy lifestyle, willpower, awareness of "how," and understanding of "why" and "for what purpose."

    Let’s also not forget about an active lifestyle and rest – stay healthy!

    For healthy food to be delicious, follow these simple rules:

    • Reduce sugar consumption or replace it with honey
    • Instead of frying, bake food in the oven
    • Enhance the flavor by adding herbs in addition to salt
    • Use sour cream or low-fat yogurt instead of mayonnaise
  2. What are fast and slow carbohydrates? What are their risks and differences?

    Carbohydrates are chemical compounds that are divided into simple (fast) and complex (slow) types.

    Fast carbohydrates are foods with a high glycemic index. They are called "fast" because they are quickly processed by the body. The higher the glycemic index, the less time the body spends digesting the food. Fast carbohydrates provide quick energy, but the feeling of fullness is short-lived. They contain high amounts of glucose, fructose, lactose, sucrose, and maltose.

    The Glycemic Index (GI) measures how quickly carbohydrates in food are absorbed by the body. The concept of the glycemic index was developed by Canadian nutritionist David Jenkins while working on a diet for diabetics. He categorized foods into groups: those that significantly raise blood glucose levels and those that do not cause significant fluctuations. Over time, a 100-point GI scale was developed.

    All foods can be divided into three groups:

    • High glycemic index (above 70);
    • Medium glycemic index (55-70);
    • Low glycemic index (below 55).

    Slow carbohydrates require more effort from the body to digest. This process takes longer, but the feeling of fullness lasts longer.

    David Jenkins believed that a person's well-being depends on blood glucose levels. If they remain within a normal range, a person feels energetic, with increased productivity and concentration. However, sharp spikes in blood sugar levels should be avoided.

  3. How to create a proper diet plan?

    Fast carbohydrates are found in baked goods, confectionery, sugar, carbonated drinks, and alcohol. Slow carbohydrates include proteins, fats, fiber, whole grains, bread, pasta, vegetables, unsweetened fruits, greens, and meat products. It is important to minimize heat processing of plant-based foods to preserve essential dietary fiber.

    Professional nutritionists create diets based on the glycemic index of foods. Priority is given to foods with low and medium GI, while complex carbohydrates are controlled, comprising no more than 10% of the total diet. This amount is sufficient to replenish glycogen stores, support cell metabolism, produce dopamine and serotonin, and block environmental toxins. Fast carbohydrates are essential for people engaged in mental work, athletes, and those experiencing occasional depressive episodes. They should be consumed only in the first half of the day.

    Carbohydrate needs vary based on gender, age, lifestyle, and physical fitness.

  4. Why is fiber important?

    Fiber, or dietary fiber, refers to the outer layers and pulp of plants — grains, legumes, vegetables, fruits, and berries.

    Fiber is not found in dairy products, eggs, fish, or meat; it is only present in plant-based foods.

    Optimal health requires a balanced diet, which includes a mandatory intake of fiber. Fiber is an essential component that the human body does not produce on its own, so it must be consumed daily. Numerous scientific studies conducted worldwide have shown that the more fiber in the diet, the lower the risk of "civilization diseases" such as obesity, diabetes, gallstone disease, and many others. The microorganisms living in our intestines significantly influence the functioning of all organs and systems in our body, including mood, nervous system health, and even body weight. Slim people tend to have more beneficial lacto- and bifidobacteria.

    When fiber reaches the large intestine, it nourishes beneficial microorganisms, which, in turn, produce extremely important substances — SCFAs (short-chain fatty acids) that provide energy to intestinal cells.

    Additionally, the beneficial gut microbiome has its own genes that positively influence metabolism and health. Together with human genes, they help form a strong body. This has led to the emergence of the scientific term "microbiome," which refers to the set of genes belonging to gut microbiota.

    Numerous studies have shown that immunity largely depends on gut health. A healthy gut is our main weapon against various health issues and serious diseases such as constipation, hemorrhoids, obesity, type 2 diabetes, atherosclerosis, cardiovascular diseases, depression, Alzheimer's disease, many types of cancer, and even autism in children.

  5. What are the features of colored grains?

    A new direction in wheat and hull-less barley breeding has been scientifically developed in Ukraine, focusing on colored grains (black, purple, blue) to increase the nutritional (biological) value of these crops. Cereal grains are the foundation of human nutrition worldwide. The strategy of biofortification of cereals is often referred to as the "second green revolution." The black, blue, and purple colors of cereal grains are due to anthocyanins and phytomelanins, which belong to plant flavonoids. These compounds are part of an even larger group of phytochemicals—phenolic compounds.

    Anthocyanins in colored fruits, vegetables, legumes, and colored cereals provide nutritional protection against a wide range of severe diseases, including cardiovascular diseases, diabetes, and various forms of cancer. This is why such foods are becoming increasingly popular and widely consumed in developed countries.

    Colorful food products, including vegetables, fruits, brown rice, colored sorghum and millet, purple corn, colored lentils, black, purple, and blue barley, as well as wheat with black, purple, and blue grains, are rich in bioactive phytochemicals essential for human health, particularly anthocyanins and phenolic acids. Anthocyanins are water-soluble pigments belonging to the flavonoid family, which, in turn, are part of a larger group of biologically active compounds—polyphenols.

    According to numerous clinical studies, foods rich in anthocyanins and polyphenols (considered micronutrients) help prevent various health disorders, including cardiovascular diseases, cancer, diabetes, hypertension, organ inflammation, and obesity. They also slow down aging and protect the body from harmful UV radiation.

  6. How do antioxidants affect human health?

    Antioxidants are a group of chemical compounds that slow down or stop the oxidation process of other substances. Their primary function is to neutralize harmful free radicals that cause damage to the body. Antioxidants from food strengthen the body's natural defense mechanisms, maintaining balance. This is why they are an essential part of a healthy diet, and they are most commonly found in vegetables and fruits.

    It is worth noting that the more intense the color of a food, the higher its content of bioflavonoids—the most powerful plant-based antioxidants.

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