Realfooders is a community that prioritizes consuming real food. With the growing number of real food enthusiasts, easy homemade real food from scratch are increasingly sought after. What is real food ? Real food is food that prioritizes unprocessed, free from chemical additives, rich in nutrients.
The Complete Recipe of Easy Homemade Real Food From Scratch
However, since processed foods became popular in the 20th century, the Western diet has shifted more toward ready-to-eat foods that have the potential to impact your health. Therefore, following a diet based on real food may be one of the most important things you can do to help maintain your good health.
Here are reasons to eat real food:
- Rich in essential nutrients
Unprocessed animal and plant food sources can help provide the vitamins and minerals needed to maintain your good health. For example, 1 cup (149 grams) of red bell pepper, kiwi (180mg) or orange slices (165 grams) contains more than 100% of the RDI for vitamin C and all the selenium you need for an entire day can be gotten from one Brazil nut.
An important nutrient for brain function is choline, this is found in eggs and liver which have very high choline content. Choline is a nutrient that was only discovered by the Institute of Medicine in 1998 and is recognized as a necessary nutrient. Although your body makes some choline, you need to get choline from your diet to avoid a deficiency. Most people are not aware of and do not meet the recommended intake for nutritional needs, even though proper nutritional intake is very necessary for normal body function and human health. Although your liver can produce small amounts, you should get most of it through your diet.
Choline is an organic compound that dissolves in water, not a vitamin or mineral. However, it is often grouped with the B complex vitamins because of their similarities. In fact, these nutrients affect a number of vital body functions. It impacts liver function, healthy brain development, muscle movement, nervous system and your metabolism. That’s why adequate amounts are needed for optimal health, the way to get it from the food you eat. Bottom Line: Choline is an essential nutrient that must be included in your diet to maintain optimal health. Most real foods are good sources of vitamins, minerals and nutrients to help keep you healthy.
- Low sugar
Several research results show that eating sweet foods with added sugar can increase the risk of obesity, insulin resistance, type 2 diabetes, fatty liver disease and heart disease. In general, real foods tend to be lower in added sugars than many processed foods. Even though fruit contains sugar, it’s also high in water and fiber, making it a much healthier choice than soda and processed foods.
- Healthy heart
Real foods contain antioxidants and good nutrients including magnesium and healthy fats to support heart health and can also help reduce inflammation which is thought to be one of the main drivers of heart disease.
Additional Benefits of Easy Homemade Real Food From Scratch
- Good for the environment
The world’s human population continues to grow and with this growth comes an increasing demand for food. But producing food for billions of people can be detrimental to the environment such as the destruction of rainforests for agricultural land, increased fuel demand, pesticide use, greenhouse gases, and packaging ending up in landfills. Developing sustainable agriculture based on real foods can help promote a healthy environment by reducing energy requirements and reducing the amount of nonbiodegradable waste humans produce.
- High in fiber
Eating foods rich in fiber provides many health benefits including improved digestive function, metabolic health, and feelings of fullness. Eating fiber-rich foods through real foods is better than taking supplements because they keep you feeling full longer, and you also get extra nutrition from fruit or vegetables.
- Helps regulate blood sugar
According to the International Diabetes Federation, more than 450 million people are living with diabetes worldwide and it is estimated that number will increase to 700 million by 2045. Eating a diet high in plant fiber and unprocessed animal foods can help reduce blood sugar levels in people who suffer from it. have or are at risk of developing diabetes. In one study conducted for 12 weeks for people with diabetes or prediabetes to follow a Paleolithic diet that combined fresh meat, fish, fruit, vegetables, eggs and nuts.
- Good for your skin
In addition to improving overall health, real foods can help nourish and protect your skin. Dark chocolate and avocado have been shown to protect the skin from sun damage. Research results also show that eating more vegetables, fish, nuts, and olive oil can help reduce wrinkles, loss of elasticity, and other age-related skin changes. Switching from a Western diet rich in processed foods to one based on real foods can help prevent or reduce the appearance of acne on the face.
The benefits of Eating the Easy Homemade Real Food From Scratch
- Helps lower triglycerides
Blood triglyceride levels are greatly influenced by food intake. Because your triglyceride levels can increase when you consume sugar and refined carbohydrates, it is best to minimize these foods. Eating unprocessed or real foods such as fatty fish or lean meats and vegetables and nuts has been shown to significantly reduce triglyceride levels.
- Provide variety
To keep your diet interesting, you can include a variety of foods, such as trying vegetables you’ve never eaten. There are hundreds of different real food options, including a variety of meats, fish, dairy, vegetables, fruits, nuts, and seeds. Try new foods regularly such as making some unique options including chayote, chia seeds and quinoa that you need to try.
- Cost less in the long run
It says that real food is more expensive than processed food in an analysis of 27 studies from 10 countries, it found that eating healthier food costs about $1.56 more than processed food per 2,000 calories. However, this difference can be minimal when compared with the costs of managing chronic diseases, such as diabetes and obesity.
For example, one study noted that people with diabetes spend 2.3 times more on medical supplies and other health care costs than those without the condition. Thus, real food costs less in the long run because it is more likely to help you stay healthy, minimizing your medical costs. So it can be concluded that following easy homemade real food from scratch is important for your health, both short and long term.