What the Spanish diet can learn from the Australian

It seems that Mediterranean food has emerged as a strong competitor

australian-diet

From the Australian Elle Macpherson and Miranda Kerr to their ‘adopted daughter’ Elsa Pataky , the celebrities who live in this oceanic country are characterized by the philosophy of healthy living that they display through their networks . Elsa is an example when it comes to dedication to sports and does not hesitate to share the details of her intermittent fasting , the eating plan that she and her husband, Chris Hemsworth follow. Macpherson is also a wellness guru, and alkaline veggie dishes are the secret she’s kept in shape since she turned 50. All of them have in common the special attention they pay to everything they eat and nutrition experts are beginning to point out the benefits that the Australian nutritional pyramid brings in comparison to the Spanish one . Still do not know the benefits of the Australian diet? We explain everything you want to copy.

Based on fruits and vegetables

While it is true that the Mediterranean diet is one of the healthiest in the world, the nutritional pyramid we are used to may not be the best. Álvaro Vargas, Senior Technician in dietetics and nutritional coach , explained this week in his networks the main differences that can be found between ours and the Australian one to explain the benefits that the latter can have for the body. At the base of the first are fruits and vegetables, “indicating that they should be 50% of our diet”, says the specialist. As for the Spanish base, it is made up of pasta, cereals and flours and reveals that it was not until 2019 that the refined flours were withdrawn from this step. As the experts from the ECO Leon the Baker workshop explain , “the whiter the crumb, the worse the bread is because it will be made with a very refined flour and not healthy since it has lost a large part of its nutrients.” In addition, Dr. Pilar de Frutos, plastic surgeon and director of the clinic that bears her name, points out the two foods that should be eliminated from the diet if you want to reduce the appearance of cellulite: “It is essential to avoid refined white flour and refined sugar.

NO to ‘trans’ fats

Another example of the type of food that the Spanish diet includes in its pyramid, excluded in Australia, is industrial pastries, another resounding ‘no’ if you want to eliminate liquids : “It is also not advisable that you take a lot of sugar or foods that contain it such as pastries, sweets, cookies and other desserts “, explains the pharmacist Rocío Escalante. In addition to sugar, ultra-processed foods are also rich in the type of fats known as ‘trans’ and, according to the recommendation of Doctor of Pharmacy Irene Santacruz, dietician and nutritionist at SYNLAB: “We must eliminate trans fats from the diet, control meat consumption, use extra virgin olive oil, consume olives, avocados and nuts, and fish and other seafood products, avoiding those that offer a greater presence of pollutants “.

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Water: the source of life

Regarding beverages, Vargas highlights that in the oceanic country the only drink that appears in the pyramid is water, while in Spain fermented beverages are allowed, of course, with the notice of responsible consumption and marking them as’ suitable ‘only in the case of adults. Drinking water is essential for the body to function properly and, from the Mira + Cueto Clinic, Dr. Mar Mira explained to us the amount that should be consumed daily: “We should drink at least 2 liters of water a day, in men these needs increase, due to their metabolic characteristics, in them it would be around 2 liters and a half, which would add 2 more glasses to the 8 that women need. ” you have to hydrate, the doctor assured that ” the important thing is to distribute the intakes throughout the day and maintain a water balance as constant as possible , so our body will work better.”

Animal proteins vs vegetable proteins

Another of the essential macronutrients of a healthy diet are proteins and, while in the Spanish pyramid those of animal origin are prioritized, in the case of Australia it is vegetables such as legumes or nuts that are most present. Leon the Baker experts talk about the benefits of the second type: “Vegetable protein sources contain very little fat and are also unsaturated fats, which protect the cardiovascular system . They also contain essential fatty acids such as omega 3 and 6, very beneficial for the body. Foods rich in animal protein, on the other hand, are usually rich in saturated fat “. They also explain that “they help control cholesterol and maintain healthy intestinal flora. thanks to its high fiber content “and that, being easier to digest, are perfect for those who suffer intolerances.

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Beware of the two ‘S’

The two ‘S’ is how Harvard University specialists refer to salt and sugar ( sugar , in English), and warn of how dangerous their consumption is if the amounts are not controlled. This is a limitation that they do specify in Australia, however, Álvaro Vargas points out that this does not happen in Spain. Dr. Paula Rosso, from the Lajo Plaza Medical Center, reveals that, in addition to an internal level, the consumption of sugar and salt also affects the skin. In the case of the first one, “it has been proven that the long-term effects of sugar consumption include the acceleration of premature aging and a worse healing of marks or wounds”, explains the expert, who adds that “sugar adheres to proteins in the blood forming new molecules called advanced glycation end products (GAFs), which damage collagen and elastin, contributing to flaccidity and the formation of wrinkles” .

Regarding salt, from the Lajo Plaza Medical Center they point out that “5 grams a day should be the limit. When more than this amount is consumed, our body stores the excess in organs and tissues in a proportion of 20 parts of water per one of salt. This is what causes the retention of liquids in the body and what we know as edema, that the only thing they are is salt and stored water that the kidney or the skin cannot eliminate “. The side effects? An uncontrolled consumption of salt “can be seen in the hair – excess salt can cause hair loss as it dehydrates the scalp-, on the skin – which becomes drier and with more marked wrinkles – and on the eye contour – in the form of dark circles and bags caused by edema “, concludes the specialist.

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