In this article, we will learn about some foods in our daily lives (three white poisons) that may destroy our diet.
These foods are called white poison, and there are more than white poisons, but we will first look at the three most famous white poisons that destroy our diet.
(What are the three white poisons, the most famous three white poisons, how to protect yourself from the three white poisons)
What are the three white poisons ?
The “Three White Poisons” are given the name of three very commonly used foods, which are salt, sugar and white flour, and they were named by this name due to their many health damages compared to their benefits.
The following is the recommended amount of each type and some of the harms related to the consumption of each type of these foods:
Sugar is the first of the three white poisons
Recommended amount of sugar per day
The daily recommended amount of white sugar for healthy people is about 6 teaspoons, or 24 grams, for women, and about 9 teaspoons, or 36 grams, for men.
Disadvantages of eating too much sugar
Eating a large amount of sugar may cause many health damages, the most important of which are:
Eating sugar in excess quantities may cause some problems that increase the risk of cancer, such as: obesity, infections, as it was found that consuming sugary drinks and foods in abundance increases the risk of cancer by 23-200%, according to a scientific review published in the journal ( Annual Review of Nutrition found) in 2018.
Sugar provides the appropriate food for the bacteria in the mouth, and the digestion of sugar results in acidic substances that may cause tooth enamel erosion and drilling holes in it, causing cavities, so sugar is one of the foods that increases the chance of tooth decay.
Eating foods rich in sugar causes weight gain over time, and this may be due to the fact that eating sugar may affect the level of the hormone leptin; It is a hormone that helps control weight by controlling the amount of food a person eats during the day.
Daily sugar intake may increase the risk of moderate to severe acne in adolescents, especially if the amount is more than 100 grams, according to a clinical study published in the Journal of Pediatrics in 2018.
The appearance of signs of aging on the skin
Excessive sugar intake may lead to the formation of compounds that affect collagen in the skin, and increase the chance of wrinkles and signs of aging on the skin.
The salt – The second white poison
Excessive intake of table salt turns from a taste enhancer into a deadly poison, and we will now learn how to use white salt properly.
Recommended amount of salt per day
The recommended daily amount of salt for healthy people is about 1 teaspoon (2,300 milligrams), and for children under 14 the amount should be less.
Disadvantages of excessive salt consumption
Excessive salt intake may lead to many damages, some of which occur directly, and others in the long term, and these damages include the following:
Eating a very salty dish may provoke a feeling of extreme thirst, and in the event that the body is not supplied with sufficient amounts of fluid after eating salty food, sodium levels in the body may rise above their normal levels; This may result in a serious condition known as hypernatremia.
As the kidneys retain excess water in the body to balance the amount of fluid and the amount of sodium after eating a large amount of salt, signs of water retention appear in the form of swelling in the body, especially in the area of the hands and feet.
Excessive salt intake may be accompanied by high blood pressure, and limiting salt consumption may help reduce blood pressure levels, as it was noted that reducing salt consumption by 1 g in people with high blood pressure helps reduce systolic blood pressure by 0.94 mm Hg, and that According to a scientific review published in the journal (Global Heart) in 2015.
Stomach cancer risk
A relationship was found between the amount of salt consumed on a regular basis and the higher chance of developing cancer in the digestive system, especially among individuals who suffer from stomach infection, according to the study published in the journal (Cancers) in 2019.
Flour (the last of the three white poisons)
Carbohydrates consumed in general (including flour) should make up 45-65% of the total recommended daily calories for a healthy adult. If an individual is eating 2,000 calories per day; The amount of calories taken from carbohydrates should be between 900-1300, or 225-325 grams.
Disadvantages of excessive consumption of flour products
Excessive consumption of flour products can cause many harms, including:
Disturbance in blood sugar levels
Eating flour products can cause large and rapid changes in blood sugar levels; This may be attributed to the rapid digestion of these products due to their low content of fiber and proteins that help slow the digestion process, which leads to a rapid rise in the level of sugar in the blood, and then a decrease.
Increased chance of developing type 2 diabetes
An increased risk of type 2 diabetes is associated with disruption of blood sugar levels caused by flour products; The rapid rise in the level of sugar in the blood after eating flour products is accompanied by an increase in the secretion of insulin in the bloodstream to push sugar into the cells, and with the repeated occurrence of this, the cells of the body become more resistant to insulin; Which causes high blood sugar and the occurrence of diabetes.
Symptoms of depression
It has been observed that the consumption of refined carbohydrates such as white flour may contribute to the emergence of depressive symptoms in postmenopausal women, according to the analytical study published in the American Journal of Clinical Nutrition in 2015.
due to the rapid digestion of flour products, this may lead to a feeling of hunger within a short period of eating these foods, and a tendency to consume more calories, and thus a higher chance of weight gain, and on the other hand, sugar resulting from the digestion of flour products is often stored As fat unless used immediately in daily activities.
sugar, salt, and flour; They are the three white toxins that appear to have more health damage than benefits. Eating these foods in large quantities and regularly may increase the risk of some diseases; such as type 2 diabetes and cancer, among other health problems; such as weight gain, fluid retention, and tooth decay; Therefore, care must always be taken to eat it in moderation and caution and not to exceed the permissible daily limit.
Other white poisons you may want to know about
There are many other white toxins, such as milk and rice, that can harm your diet, and we will learn about some of their harms and how to avoid these harms.
Milk side effects
Cow’s white milk has been a daily food for many people since ancient times. Despite its multiple benefits, some recent studies indicate that cow’s milk may have harmful effects on the body. The following are the most common harms to cow’s milk:
Increased risk of acne, especially during adolescence.
Exacerbation of eczema symptoms.
Being allergic to cow’s milk, which causes skin reactions, such as eczema, and some symptoms in the gut such as colic, constipation, and diarrhea.
In addition, allergy symptoms may increase and may include difficulty breathing and blood in the stool.
Increased risk of bone fracture in women if they drink three or more cups of it daily, and this is likely because milk contains the sugar lactose and galactose.
Increased risk of prostate cancer due to high calcium intake.
Slightly increased risk of ovarian cancer due to cow’s milk sugars.
Increased risk of some types of cancer, because cow’s milk contains high levels of growth hormones that contain chemicals that stimulate the growth of cancer cells.
The occurrence of lactose intolerance, as cow’s milk contains a large amount of lactose compared to the milk of other animals.
Other side effects that white milk may cause
We will learn about some other harms that white milk may cause to the human body
Campylobacter infection (scientific name: Campylobacter) is one of the most common bacterial infections that cause diarrhea and gastroenteritis in humans, and humans get this infection as a result of eating food that is usually contaminated with it, such as unboiled or contaminated milk, undercooked meat.
Or Even water contaminated with this bacteria, and this bacterial infection causes the emergence of some symptoms, including: diarrhea, colic, headache, fever, nausea, and vomiting, and these symptoms appear 2-5 days after infection, and last 3-6 days, and it is worth noting that infection with Campylobacter may cause complications, including:
Bacteremia, pancreatitis, hepatitis, miscarriage in pregnant women, and reactive arthritis; Which may persist for several months after infection, and this infection can cause some neurological disorders that cause paralysis in some rare cases.
Escherichia coli infection
Escherichia coli (scientific name: Escherichia coli) is a type of bacteria that lives in the intestines of humans and some animals. These bacteria are usually harmless, but some strains of it may be harmful, especially the strain called O157:H7, and humans can be exposed to For this bacterial infection when drinking unpasteurized milk.
Or eating undercooked minced meat; Or eating fruits and vegetables that were watered with water contaminated with this bacteria, or drinking contaminated water, or other ways, and this infection causes some symptoms, which appear after 2-5 days of exposure to bacteria, including:
Colic, vomiting, and bloody diarrhea, and may lead to To acute kidney failure in children as well, and complications that may be caused by these bacteria: fever, bleeding, seizures, and kidney failure in adults.
The white rice
Rice (scientific name: Oryza sativa) is one of the oldest types of cereals used in the world, and it is a staple food for more than half of the world’s population.
Raw white rice side effects
Modern healthy diets tend to advise eating foods in the most natural way, with the least possible processing. Although this may be useful when eating vegetables and fruits, it does not apply to grains; Including rice. Eating rice raw may cause side effects on the health of the body. Among these effects are the following:
Uncooked rice may contain spores of Bacillus cereus, a bacteria that secretes toxins that may cause food poisoning, and these spores may remain even after cooking rice, and when left at room temperature after cooking it may grow and multiply. , which makes it unsafe.
Diet for those affected by sugar (white poison)
A healthy and balanced diet is one of the factors that may contribute to increasing the ability to control diabetes in people with diabetes, and reduce the risk of health complications that may be caused by this disease, in addition to that it may enhance the feeling of health and vitality in some of them. To consider when writing a diabetes diet:
Diabetic diet planning
The following points explain how to plan a diet for a diabetic:
Calculation of carbohydrates: Calculating the percentage of carbohydrates allowed to be consumed during one day is one of the factors that may contribute to controlling the blood sugar level in diabetic patients. As it guides him on how to calculate the appropriate amount of carbohydrates for each main meal or snack, and to know the appropriate dose of insulin to be consumed.
Groups that can be included in the diet of diabetics
Here are some of the foods that can be added to the diet of diabetics:
Complex carbohydrates: Wheat bread, whole wheat bread, wholegrain bread, sourdough bread, brown or wild rice, barley, quinoa, and oatmeal.
Proteins and legumes: such as: beans, lentils, fish, skinless poultry, and eggs.
Dairy and cheese: such as low-fat milk, low-fat yogurt, and low-fat cottage cheese.
Vegetables and fruits: as they are rich sources of fiber, vitamins, and minerals, it is worth noting that dried fruits have a high concentration of natural sugars; Which may cause a sudden rise in blood sugar level in diabetics, in addition to that juice may raise blood sugar faster than a whole fruit, and its fiber content is less.
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