White Rabbit (2025)

30/10/2024

3 rules for optimizing your omegas.

Which is more important, quality or quantity?

You've probably heard about omega-6 and omega-3 are types of polyunsaturated fatty acids. They are essential for our health, but our bodies can't make them. We have to get them from food. Both are important, and they're not bad or good by themselves.

Depending on many factors, our body converts these acids into three types, which have different effects on our health:

EDA (eicosapentaenoic acid) - has an anti-inflammatory effect

DHA (docosahexaenoic acid) - has an anti-inflammatory effect

Arachidonic acid - has a pro-inflammatory effect

Omega-6 and omega-3 need the same enzymes to change into these forms, so they compete with each other in our bodies. Research suggests a good balance between these two is 4 parts omega-6 to 1 part omega-3.

Research also shows that the actual balance of these acids in the diet of most Americans is 17 parts omega-6 to 1 part omega-3. This happens because many foods, especially vegetable oils, contain a lot of omega-6.

List and description of plant oils that contain the most omega-6:
Safflower oil - contains up to 75%

Grapeseed oil - about 70-76%

Sunflower oil - about 65%

Corn oil - about 54-58%

Soybean oil - roughly 50-54%

Cottonseed oil, which contains a high percentage of omega-6 fatty acids, is less commonly used in home cooking but is prevalent in processed foods.
Sesame oil, particularly used in Asian cuisine, has many omega-6 fatty acids.
Why should we care about this balance?
Well, it's key for reducing the risk of inflammatory diseases, supporting cardiovascular health, and improving cognitive functions, and overall well-being.

It is particularly worth mentioning the membrane of all our cells. It suffers first from an imbalance of acids, and as a result, it becomes an unhealthy cell and, over time, an unhealthy organ. Remember that cancer diseases also start from an UNhealthy cell.

What can we do to reduce omega-6 and get a better balance?
Check what's in your food, and read the labels. Stay away from processed foods, as they often have oils high in omega-6 and other ingredients that can disrupt the omega-3 to omega-6 ratio.
Try to cut down on the main sources of omega-6 are vegetable oils, like those from corn, sunflower, soybean, and cottonseed.

Replace the oils you cook with, looking for in our cheat sheet (on web)

Go for foods rich in omega-3, such as grass-fed meat, dairy products from grass-fed animals, and free-range poultry, which have a better omega-6 to omega-3 ratio compared to grain-fed animals

Add more fatty fish to your diet, such as salmon, sardines, herring, and mackerel, excellent sources of EPA and DHA, and omega-3 fatty acids. Plant sources of omega-3, such as flax, chia, and nuts, provide ALA (alpha-linolenic acid), which is less efficiently converted into active forms of EPA and DHA in the body but is still important.

If you're not getting enough omega-3 from your diet, you might consider taking supplements like fish or algae oil (for vegetarians). Before taking any supplements, consult with a healthcare professional.
But there is another product many love, which we consume statistically in relatively large quantities, and that is our favorite mayonnaise. It is also mostly made with Soybean Oil. Soybean oil is widely used and contains a substantial amount of omega-6 fatty acids, roughly 50-54% of its total fat content.

Replace mayonnaise with homemade sauces:

Greek yogurt is a source of protein and beneficial bacteria for the gastrointestinal tract. It has a thick consistency and creamy flavor.

Mash or stir avocados until creamy. This will give them a mayonnaise-like taste and texture but with a higher content of healthy unsaturated fats.

Guacamole - combine avocados with tomatoes, onions, lime juice, and spices to make guacamole. This sauce is not only delicious, but also nutritious.

Basil sauce - mix basil, garlic, lemon juice, and olive oil to create a flavorful plant-based dressing.

Tahini (sesame paste) can be used to make a mayonnaise-like sauce. Add garlic, lemon juice, and spices to taste.

25/07/2024

5 eating habits for better you

"We are what we repeatedly do. Excellence, then, is not an act, but a habit" Aristotle.

You've probably heard the saying, "You are what you eat"? And I'd like to add, "It also matters how we eat"!

Eating right is key to staying healthy. But many miss an important detail: how we eat our food. This includes how many times a day, how often we eat, at what times, how much we eat, and how much we drink.

A good number of meals per day is about 2 to 4.
If you're healthy, eating this many times a day can help you get the right nutrients.

"Eating more than 3 meals per day was associated with an increase in BMI"
Hana Kahleova, Jan Irene Lloren, Andrew Mashchak, Martin Hill, Gary E Fraser

"Subjects consuming a single large daily meal exhibit elevated fasting glucose levels and impaired morning glucose tolerance associated with a delayed insulin response during a 2-month diet period compared with those consuming 3 meals per day."
Olga Carlson, Bronwen Martin, Kim S Stote, Erin Golden and other
Say “No” - snacking, Say “Yes” to full meals.

It's better to eat complete meals rather than snacking all the time.

If you do snack, make sure it has proteins, fats, and carbs, especially the kind that digest slowly and don't shoot your sugar levels up. This way, snacks won't mess with your blood sugar and will help keep your digestion system running smoothly.

"A study found that different types of meals (rich in fat, protein, or carbohydrates) influenced gallbladder contraction differently during the cephalic phase of meal stimulation, with fat and protein-rich meals causing more significant gallbladder contraction compared to carbohydrate-rich meals. This suggests that not just the frequency but also the composition of meals can affect gallbladder function"
B J Witteman 1, M C Jebbink, W P Hopman and other

Don't skip breakfast.
A good breakfast is super important. A hearty breakfast (proteins, fats, and carbohydrates):
- help you eat fewer calories during the day
- give you more energy
- improves cognitive functions
- even make you look better

"the reviewed articles suggest that there is a positive association between having breakfast regularly and healthy lifestyle, justifying the recommendation of programs that stimulate its consumption."
S. Trancoso, S. Cavalli, R. Proenca

How long you take to eat matters too.

Two important tips:

1. Chew your food slowly and thoroughly.

Digestion starts in your mouth. If you don't chew enough, your food isn't broken down well, and you don't get enough enzymes from your saliva, which helps digest your food.

Saliva contains:
- the enzyme amylase, whose main function is the digestion of carbohydrates already in the oral cavity, meaning we will feel satiated faster and eat less
- the immunoglobulin lysozyme is an antibiotic
- immunoglobulin A is important for our immune system

"Inadequate chewing can affect appetite and food intake, potentially impacting weight management and leading to alterations in gut hormone responses related to satiety"
S. Miquel-Kergoat, V. Azais-Braesco, B. Burton-Freeman, M. Hetherington

2. Put away the phone and turn off the TV.

This will help better control the speed and duration of chewing.

Paying attention to what you're eating helps you chew better and avoid eating too much, which can lead to weight gain and stomach problems.

"Relative to the no-TV control, all TV while snacking conditions ate a similarly greater amount on the later TV-free test lunch."
"Dolly Mittal, Richard J. Stevenson, Megan J. Oaten, Laurie A. Miller

"TV watching at meals was associated with unhealthier intake of some foods groups (e.g., increased sugar-sweetened beverages and chips/crackers, decreased fruits), dependent on the meal occasion (e.g., snacks)."
Amanda C. Trofholz, Allan Tate, Katie Loth, and other

Drinking while eating

Some people think drinking water with meals isn't good because it dilutes your stomach acid. But actually, you'd have to drink a lot of water for that to be a problem. Let's just calculate using the dilution law.

Applying this formula, we can see that one would need to drink about 1.5 liters of water.

This is certainly not recommended. Drinking a reasonable amount won't hurt digestion.

It's beneficial to drink a glass of warm water (not too hot 98.6-113F) on an empty stomach in the morning; warm water stimulates and improves digestion in healthy people.

"Temperature has major effects on postprandial antropyloroduodenal motility in normal subjects."
W M Sun, R Penagini, G Hebbard, C Malbert, and other.

So, remember, what you eat, how you eat, and your mealtime habits all play a big part in staying healthy!

Full Meal Cheat Sheet you can find in our newsletter, link in the first comment 👇

21/04/2024

Make simple your healthy living - 1 step to your self-belief.

Often, the lack of belief in ourselves prevents us from starting to lead a healthy lifestyle.

Self-belief means believing in your abilities and skills enough to meet your needs and reach your goals.

This belief has three parts:
1. The psychological part is about dealing with fear. What are we afraid of when we don't believe in ourselves:

that we will fail

that others will judge or laugh at us in case of failure

that we will not achieve the results we want.

Which can make us feel inferior.

2. The mental part is about whether we think we can achieve our big goal or not.

3. The practical part is about taking action.

The essence of the problem:
Lack of self-belief generates fear.

If there is fear, there is no action.

No action means no result.

The paradox is that to regain self-belief, one needs to start taking action. The more we act, the better we become, boosting our confidence and belief in ourselves.

How it works?
1. Start small.

Start by setting smaller, achievable goals and define success criteria for them, that lead to your main goal. If you're aiming for a healthier lifestyle you can replace the main part of fast carbs with slow carbs with a low glycemic index, and you significantly contribute to your health and weight loss.

For instance, begin with simple changes like:

choosing whole-grain oatmeal over quick oats for breakfast

or skipping sugar in your coffee

or swapping soda for water

Choose one and perform these simple actions every day for some time. And celebrate EVERY DAY your small victory to build momentum. Continue setting new small goals and achieving more results. And you will see how unfounded your fears are regarding your goals.

2. Accept that you will make mistakes. It's also important to remember the relationship between mistakes and self-belief.

Ever been on a diet and eaten something you shouldn't have? Then you thought, "I've already messed up my diet today, might as well eat more. I'll start the diet tomorrow." Making a mistake doesn't mean you're bad or weak; it means you're human.

It's crucial to understand how we react to mistakes. In response to a mistake, there are always two reactions in the human brain:

The first is universal - the moment of realization - "damn, I made a mistake."

The second learned reaction from childhood: either I'm okay and will handle everything or I'm not okay and will fail at everything.

But the good news is that the second reaction can be changed.

If you've already made a mistake today (forgetting and adding sugar to your coffee) then don't blame yourself. Say to yourself, yes I made a mistake, but I will keep trying today. Do not postpone the beginning of your action to the next day or week. Keep going despite the mistake.

Forgiving yourself and trying to do better next time is more effective. The research shows that how we talk to ourselves can influence our motivation and behavior.

Remember, your journey to achieve a big goal will mostly not go as planned. You'll make mistakes, adjust, and keep moving forward, and that's completely okay.

Read more in our newsletter, link in the first comment 👇

12/04/2024

Diet myths: 3 important truths

A fresh look at what constitutes healthy eating.

Our column "Myth busters" focuses on the "Gold Standard" of global dietetics - the Mediterranean diet.

For many years, health experts have suggested this diet. You might have seen it shown in pictures like "pyramids" or "healthy plates". These images typically show a diet foundation of grains, fruits, and vegetables; to a lesser extent, "protein" (with no preference for animal sources, considering legumes an adequate alternative and recommending a limitation on red meat); dairy products (with low-fat content); and a small amount of fats, primarily of plant origin, with a restriction on animal fats. All this is considered the healthiest diet, capable of meeting all your nutrient needs.

But is it really the best? Let's take a closer look.
Uffe Ravnskov, a Danish doctor, wrote about the "Seven Countries Study" on which this diet is based: "Apparently, very few have read the full 260-page report, because if you do so thoroughly, as I did, you soon discover results that contradict Keys’ hypothesis (the study's author). For example, although the consumption of saturated fats was almost the same in the populations of Turku and North Karelia in Finland, the mortality from cardiovascular diseases in North Karelia was three times higher than in Turku. The consumption of saturated fats was also the same on the Greek islands of Crete and Corfu, but the mortality from cardiovascular diseases on Corfu was almost seventeen times higher than on Crete.

In essence, this diet is based on a few studies that supposedly showed a link between the consumption of red meat, animal fats, and cardiovascular diseases and colorectal cancer.

Here is a study that refutes the harm of red meat:

Moderate consumption of lean red meat as part of a balanced diet is unlikely to increase risk for cardiovascular disease or colon cancer, but may positively influence nutrient intakes and fatty acid profiles, impacting long-term health.

Alison J McAfee, Emeir M McSorley, Geraldine J Cuskelly and other
And this new study, too :

We found weak evidence of association between unprocessed red meat consumption and colorectal cancer, breast cancer, type 2 diabetes and ischemic heart disease. Moreover, we found no evidence of an association between unprocessed red meat and ischemic stroke or hemorrhagic stroke.

Haley Lescinsky, Ashkan Afshin, Charlie Ashbaugh, and other
Here are the results of a study on a high-carbohydrate, low-fat diet, which indicates that high fast carbs consumption leads to cardiovascular diseases:

These results indicate that high-carbohydrate diets lead to changes in insulin, TG, and HDL-cholesterol concentrations which have been associated with an increase in incidence of coronary artery disease.

A M Coulston, G C Liu, G M Reaven
So, what do we have in the end:

Low animal protein is good - not proven.

Low animal fats are good - not proven.

A lot of carbs are good - not proven.

Myth busted!

Also, when people don't eat enough fats, they tend to eat more fast carbs. Not eating enough fats leads to eating too many fast carbs, which can cause weight gain.

Recent studies show that for someone who is healthy and doesn't have any health conditions, a good diet should include proteins and fats mostly from animals, along with slow carbs that have a low glycemic index.

31/03/2024

Easily slash your insulin resistance 11%

You need carbs to help build your muscles. Surprising, right?

Research indicates that if you don't exercise wisely and maintain a good metabolism, you'll start losing muscle at age 30. By age 50, you lose muscle even faster, about 1% to 2% per year. After 60, it speeds up to 3% yearly. By 75, some people have lost half of their muscle mass.

Why is having more muscle important?
It helps burn more fat even when you're not active

It improves your body's structure and health

It helps clear bad cholesterol

It boosts your mental health

It strengthens your physical abilities

It raises your metabolism rates

improved glucose utilization and insulin sensitivity

It lowers the risk of cardiovascular disease

It increases bone strength

Why should we care? Losing muscle can lead to several health issues, such as:
Higher insulin resistance makes your body less effective at managing sugar. For every 10% increase in skeletal muscle mass, there is an 11% decrease in insulin resistance.4

Slower metabolism.

Greater risk of falling and injuries, with a higher chance of bone fractures

Lower bone density

Less independence and functionality in daily tasks

Faster cognitive decline

41% higher mortality rate

Increased risk of cardiovascular diseases

But you say, okay, the problem is understandable, but what does carbs have to do with it?
Have you ever tried to build a house out of blocks, but without the builders?) That's how it is with protein. In this case, the builders are carbohydrates, which are transformed into glycogen. Glycogen is an energy reserve stored in your liver and muscles. Muscle recovery is not a priority for your body because it requires a lot of energy. If the energy reserve is large, the body agrees to spend part of it on muscle restoration. One study found that not having enough glycogen more than doubled muscle breakdown. 6

The study showed that сonsuming carbs as part of your post-workout meal significantly decreases cortisol and helps you recover faster. 7

Remember, to avoid the quick rise in blood sugar, should eat fast carbs after foods that have protein, fats, and slow carbs that don't quickly raise our blood sugar. For instance, a sandwich made with whole-grain bread, butter, and meat or fish, plus some lettuce, is a good choice. Fruit will not cause a sugar spike after such a meal, and you will replenish your glycogen stores quickly.

How can you build muscle and boost your metabolism without spending lots of time at the gym? Here's a list of the top 5 exercises that help grow muscle and speed up your metabolism. 👇
Read more on the site, link in the first comment 👇

24/03/2024

Alcohol's role in your sweets cravings

Many people who are just starting or have been trying for a while to live a healthier life find it very hard not to snack between breakfast and lunch.Alcohol's role in your sweets cravings

Have you noticed that after eating a big, healthy breakfast without too many carbs, you still feel hungry an hour later? It seemed like you ate a lot, but you don't feel full.

It's still a long time until lunch, so you may eat cookies, sweets, and "healthy" bars made with "natural ingredients." But all of these snacks are high in fast carbs. By snacking like this, we can eat an extra 500-1000 calories per day or even more. Then we struggle to lose a few extra pounds that seemed to appear out of nowhere.

One common reason is drinking alcohol, even small amounts occasionally.
Let's explain this in simpler terms - alcohol messes up how our bodies process fats:

It increases the production of fatty acids and triglycerides, causing oxidative stress. Oxidative stress is implicated in the aging process and various diseases, including cancer, cardiovascular diseases, diabetes, Alzheimer's disease, Parkinson's disease, and others.

It decreases burning of fatty acids, so we can't use fat for energy

So our bodies digest the fats from breakfast, but can't convert them into energy. Since the fats don't work, our bodies try to get energy from carbs instead. Our brains make us crave something sweet fast easy energy.

After giving up alcohol it takes about 3-4 weeks for fat metabolism to go back to normal.

You'll easily notice that after breakfast, you won't feel hungry again until closer to lunchtime, instead of an hour later. And your sweet cravings will decrease a lot.

Once you stop eating so many unhealthy carbs, you'll start losing weight. And you won't have to feel the discomfort of having to restrict yourself from sweets, your body will help you do it on its own.

You'd think, it would be easier said than done. But that's where science can help.

For people who are not addicted to alcohol but drink sometimes and want to drink less or stop altogether, there are different things they can try.

Research shows that changing your behaviors and environment can be effective in helping occasional drinkers cut down on alcohol.

22/03/2024

How many eggs can you eat? 2 best ways to normalize cholesterol.

Do you need to eat a lot of eggs?
I recently watched some "MythBusters" episodes and thought that it's also worth reminding food myths. One myth says that eggs are bad because they have cholesterol. But research has shown that's not true, though some people still think it is.
Let's make it simple. We'll call:
"good" cholesterol: high-density lipoproteins (HDL)
"bad" cholesterol: low-density lipoproteins (LDL)
Really, both types are important for us, but they have been called this for a long time.

Let's go through it step by step. Why are eggs good for you?

Here's why:
1. Eggs have one of the best proteins with all the essential amino acids. They're easy to digest, great for breakfast, and keep you full so you don't eat too much later.
2. They have good fats that help your body absorb vitamins and are important for many body processes.
3. Eggs are packed with many vitamins like A, D, D3, E, K, B1, B2, B3 (PP), B4, B5, B6, B9, and B12 vitamins.
4. They are champions in choline content - the best friend of your brain. It improves cognitive functions of the brain, memory, and mood.
5. Eggs are also full of antioxidants like lutein and zeaxanthin, which help protect your eyes from age-related disorders and protect them and keep your vision sharp.

It's hard to find another product that is so accessible and rich in beneficial substances. Yes, eggs have cholesterol.

But remember this:
Our liver produces both "bad" and "good" cholesterol from:
- 30% of the total cholesterol is produced from the cholesterol we consume from food
- 70% of the total cholesterol our liver produces mainly through processes involving numerous enzymes, regulatory proteins, and bile acids

Research shows that consuming a large amount of carbohydrates increases the amount of "bad" cholesterol in the blood plasma:

The availability of glucose and insulin predominate as upstream regulatory elements that operate through a collection of transcription factors to partition lipids toward anabolic pathways.

Jeff S Volek, Maria Luz Fernandez, Richard D Feinman, Stephen D Phinney
But eggs actually boost the "good" cholesterol, one of whose functions is to transport "bad" cholesterol to the liver for "disposal."

Studies show that eating up to 3 eggs a day can increase "good" cholesterol by 10% without affecting the bad cholesterol.

Results: After 6 weeks of extra egg consumption serum HDL cholesterol increased by 10% (P < 0.05) and total cholesterol increased 4% (P < 0.05), whereas the ratio total cholesterol/HDL cholesterol did not change significantly. Serum triglycerides and LDL cholesterol were also unchanged.

P Schnohr, O O Thomsen, P Riis Hansen, G Boberg-Ans, H Lawaetz, T Weeke

That's a nice bonus on top of all the above.

Myth busted

I wish there were studies on eating more than 3 eggs a day.

Also, choosing foods with complex carbohydrates and a low glycemic index is important to lower carb intake. There's more on this in another article (Introducing carbs - simple about complex) with tips on carbohydrates.

Link in the first comment 👇

19/03/2024

Make your cooking tasty and healthy -4 rules for choosing cooking fats

What to choose: taste or healthy? Let's see how you can get 2 for the price of 1.

Every family has its special rituals when it comes to cooking. A lot of people believe that for a healthy diet, the key is the foods we use and how we combine them. That's correct, but it's also crucial to pay attention to the fats and oils we cook with.

Why is it important to know which fats can be used and how?
Some fats are not oxidized by heat treatment and those that are oxidized. The oxidized fats turn into trans fats.

The dangers of trans fats:

increased risk of coronary heart disease

contribution to cardiovascular disease

increase levels of harmful LDL cholesterol and decrease beneficial HDL cholesterol, which are key risk factors for cardiovascular disease

inflammation and endothelial dysfunction, further contribute to cardiovascular risk

besides heart disease, trans fats have been linked to other health issues, including diabetes, obesity, and certain types of cancer, although more research is needed to fully understand these associations

So which sources of fatty acids can be heated and which ones shouldn't be:
Saturated animal fats:

- pork
- chicken
- beef
- rabbit
- duck
- ghee

These fats are good for frying, including deep frying, because saturated animal fats don't break down with heat. This means that their fatty acids and molecules don't turn into harmful substances that can cause or worsen inflammation. However, there's a warning about using lard or pork fat: it has a lot of palmitic acid, which might increase inflammation. In contrast, lamb and beef fats have more stearic acid, which can reduce inflammation and keep cell membranes stable, even at high temperatures.

Saturated vegetable fats:
- coconut oil
- palm kernel oil

Coconut and palm kernel oils (don't confuse them with palm oil) are great for baking, heating, and frying. Coconut oil is rich in lauric acid, which makes it excellent at fighting off germs and fungus. That's why it's commonly used to rinse the mouth in case of inflammation and plaque on the teeth.

Vegetable fats from seeds:
- sesame oil
- pumpkin seed oil
- flaxseed oil
- canola oil
- sunflower oil
- cottonseed oil
- rice oil
- grape seed oil

Seed oils have a lot of Omega 6, including arachidonic acid, which is involved in the synthesis of prostaglandins and leukotrienes (pro-inflammatory cytokines). These oils, even when not cooked, can break down easily when heated, no matter how high their smoke point is. Heat processing turns these oils into trans fats, which are harmful to health.

Vegetable fats from fruit pulp:
- olive oil
- avocado oil

This type of oil works well for raw dishes, salads, and dressings. Sometimes, it can be used for short-term frying. It's also good for baking in the oven.

A detailed cheat sheet can be found in the first comment 👇

17/03/2024

Take control of your anxiety?
3 simple tricks to calm your mind
Sometimes life challenges our ability to cope, and stress becomes a common feeling for us.
We often worry about many things, which can lead to feeling anxious. Not everyone can deal with this anxiety by themselves. However, there are simple techniques that can help lessen these feelings.
Our thoughts, feelings, and what we do all affect each other. We can use this connection to feel better. When we're scared or anxious, our body reacts:
- breathing faster
- tensing up
- speaking loudly and quickly

But we can reverse this: if we relax our body, our mind will also feel more at ease, tricking our brain into thinking everything is okay.

Even though these methods might seem basic, they're not just random tips found online. Therapists use them to help people manage anxiety, and they're endorsed by the ADAA, a trusted source in mental health care.

1. Progressive muscle relaxation or body scanning.
You need to relax every part of your body, one at a time. You can sit or lie down in a quiet place, then tense and relax each body part, starting from your head or feet. For instance, tense your forehead, then relax it, and move on to your cheeks, lips, chin, and so on until your whole body is relaxed.

2. Box breathing
Where you use breathing to calm your emotions. inhale, pause, exhale, pause. Start with closing your eyes and sitting comfortably, then gradually increase the time from four seconds to longer periods. So, 4 seconds for inhale, 4 for pause, 4 for exhale, and 4 for pause. If the previous exercise relaxes the body to calm down, this one slows down the breathing and pulse.

3. Observing the change in feelings
Cognitive-behavioral therapists say that no emotion lasts long if you examine it closely. Notice where you feel anxiety in your body. In the chest, in the throat, is it squeezing or hurting, or vibrating? And watch these feelings until they fade.

What can help you imagine what these sensations will be like when you feel better? "I'm a bit nervous, which is natural. When these feelings change, I hope to feel calm and clear-minded again, relaxed in my chest and shoulders." Also, imagine what the first small sign might be that these changes in feelings are starting to happen.
Read more in our newsletter, link in first comment 👇

15/03/2024

How 1 breakfast changes your beauty

French scientists released a study on the influence of food on female attractiveness.

The study involved 104 people of different genders. They did a simple experiment where they noted what people ate and took pictures of them after their meals.

Wow, you say!
And yes, if chronic consumption of high-glycemic foods is understandable and we know that high blood glucose levels lead to glycation, wrinkles, and more, then what about baguettes and croissants exclusively for breakfast?

Turns out, what you eat for breakfast can impact how attractive you look!

Women who had high glycemic index foods for breakfast were considered less attractive than those who ate a low-GI breakfast.

In this research, both breakfast options had the same number of calories but differed in glycemic load.

Remember, the sweeter foods with low amounts of fiber have a high GI - so that's what we're talking about here about croissants and baguettes just the same.

Two hours after eating, they took pictures of the participants' faces, and only the high-glycemic breakfast led to a decrease in attractiveness!

Why?
The fact is that about 2 hours after eating a high GI meal blood glucose drops and hypoglycemia sets in and because it affects blood flow and skin this can show up in photos!

BEAUTY AND SUGAR

For women, chronic consumption of refined carbohydrates at breakfast decreases attractiveness while calorie intake increases!

BEAUTY BREAKFAST

So, the best breakfasts for looking good mainly include fats and proteins and only a small amount of refined carbohydrates.

STUDY RESULTS:

Both men and women chose those who ate the highest-calorie foods for breakfast.

Men preferred women with lower glycemic load (GL) for breakfast and afternoon snacks.

Women preferred men with higher GN for afternoon snacks and lower energy intake in the afternoon.

Women were drawn to men who seemed more masculine, and men liked women who appeared more feminine.

Main rules for a nutritious breakfast you can find in our newsletter, link in first comment 👇

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