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How to actually eat healthy, according to science

Lots of people tell us that healthy food should always be fresh, organic, natural, and GMO-free. “Organic foods can help you lose weight and improve your overall health. I think so.” But experts say that thinking is all wrong. Because these labels don’t actually matter when it comes to nutrition. Here’s what they really mean. So which one of these is healthiest? A cheap tomato, an expensive tomato, canned tomato, or frozen tomato? Well, it’s probably not what you think. Because, nutritionally, these all might be the same. We have all kinds of misconceptions about how to choose what’s healthy. So, for example: Lots of people think more expensive items are healthier than cheaper foods, even when they have same nutrition facts. They’re not. What about fresh versus packaged food? Most people think that canned food is automatically less healthy than fresh food. But lots of research shows fresh produce isn’t always best. Fruits and vegetables can lose lots of nutrients by the time they make it from the farm to your dinner plate. But canned and frozen foods are packaged fresh, so most of the nutrients are sealed in. And organic? Well, there are plenty of reasons to buy organic. Organic meat, for instance, comes from animals that get fewer antibiotics. Organic meat, for instance, comes from animals that get fewer antibiotics.
But organic food is not necessarily more nutritious. But organic food is not necessarily more nutritious. Crops can be treated with toxic chemicals and still be considered organic. The chemicals just have to come from nature. “Natural” food labels are meaningless. Anyone can legally say their product is “natural.” And then there are non-GMO labels. These labels are misleading, because they’re marketed to suggest genetically modified food is bad for you. But genetically modifying plants can actually make your food safer. “The goal of genetics is to try to develop crops, that farmers can plant, so they don’t need to use so many pesticides, or at least reduce the toxicity of the compounds that they spray.” That’s Pam Ronald, a plant geneticist at the University of California, Davis. She says a big problem with non-GMO crops is that growing them often means a return to older, more harmful pesticides. “What I really try to avoid is non-GMO, because these non-GMO labels have proliferated, and they’re really a problem for the consumers and the environment, and also for organic growers. Because there’s no regulation, they can just spray anything they want.” And a lot of farmers say the same thing. Here’s Don Duvall, vice chairman of the Illinois Corn Marketing Board, who’s been farming since the 1970s. He started growing genetically modified corn about 20 years ago. “We completely eliminated our insecticide use. That corn plant becomes a healthier product, because it has not been subject to these toxins, by way of an insect bite. So, from that standpoint, GM has been, actually, maybe a safer food than non-GM.” Lots of people are scared by the idea of GMOs, but, it turns out, they’re actually a big step forward. So what should you actually buy? First, fruit and vegetables, in any form. All the distinctions in this video are much less important than the fact that you need to eat produce. “Eat your fruits and vegetables. It’s even more important than what’s sprayed. The levels are low enough they’re not going to hurt you. Next, instead of paying attention to labels and packaging, designed by marketers, look at the nutrition information. Figure out which foods carry the nutrients you need for your health goals. That might mean doing some research, or talking to a nutritionist. “People want weight loss and weight management benefits, they want cardiovascular health benefits, but then, when we followed up and asked them, what food or nutrients would you choose to help you achieve this health benefit that you’re looking for, we found that over half couldn’t name a single food or nutrient associated with that benefit.” Nutrition isn’t one-size-fits-all. That’s the problem with relying on vague labels like “organic” and “non-GMO.” The important stuff is way more specific. Like, if you’re focusing on heart health, the omega-3 fatty acids in fish can help. And if you want to boost your immune system, the zinc in spinach can help with that. the zinc in spinach can help with that.
A nutritionist can tell you all these things, A nutritionist can tell you all these things, but there are plenty of free resources that can give advice based on your body’s specific needs.

62 thoughts on “How to actually eat healthy, according to science

  1. RESOURCES LIKE WHAT! You just left without talking about resources people can use to get good nutritional information

  2. Dr Gregor from nutritionfacts does a lot of this breaking down the science videos, discussing what the science says about all things nutrition, including if fresh vs canned is better or how 'bad' is non organic vs organic. If evidence based nutrition is of interest to you then look no further.

  3. Don't know if it's a speech impediment or learned, but this guy's lisp is really distracting. Not trying to be mean.

  4. how can canned and frozen foods be healthier than fresh products? they're laden with preservatives that are unhealthy for the body.

  5. "Organic" and "Non-GMO" are complete frauds. The part about canned veggies being as good as fresh, I don't know. Often there is a lot of sugar or salt added to canned veggies.

  6. The claim that organic meat is somehow more nutritious or more safe than non-organic, because of antibiotics, is bullshit.

  7. Production tip: If you want your audience to focus on the message of your piece, do not choose a narrator with a voice whose sound attracts more attention than the words it is speaking. It's not that this person has a bad voice in the real world; it's just not appropriate to this piece or its intent.

  8. What the fuck, man. There was a time when access to knowledge was a luxury. Today, not only we take for granted the fact that we have instant access to any information anywhere, we have to bitch and complain that the person who is voluntarily giving us that knowledge for free isn't always a professional speaker. Fuck this generation of ungrateful crybabies.

  9. Dont take nutritional advice from a friggin geneticist advocating non-gmo CRAP when the narrator just said its all about Marketing.

    Take advice from a nutritionisttttt

  10. One time I bought canned mango and it was FILLED with syrup and junk. I say eat frozen or actual foods, and if you buy cans don't have it be filled with things that aren't the actual produce.

  11. Canned foods can sometimes contain extra salt/sugar/etc., but the basic science of this video is sound. Non-GMO being paraded as a casual rule-of-thumb for "healthy" foods hurts my soul.

  12. This is just wrong! It may be true that some fresh produce is less nutritious than canned, but think about it this way. You wouldn't want to
    eat food that is 2+ months old, Right? That's exactly what you are eating. Most Canned food also has tons of added sugar, and "Nutrition" to them.
    Pesticides are also a big problem. Most people say that sprayed food is better for you. In the long term, These "Unharmful Pesticides" are getting into your DNA, and modifying you! 50% of illnesses have increased since the increase of GMO's. 30% of babies have contacted more pre-birth illnesses from their mothers eating more GMO's.
    In addition, Most Non-GMO are not grown with "Older and more harmful pesticides", They are grown with NO Pesticides!

    Please do not listen to this video, Actually research yourselves!

  13. FROZEN FOODS ARE NOT AS GOOD. Once they are frozen the nutrients degrade and a lot of water soluble vitamins are lost compared to fresh vegetables

  14. Lovely video. Yet I'd like to address some concerns when it comes to the choice between fresh and canned/frozen.

    As stated by Stuart M. in the comments, they usually come with added ingredients, let it be for preservation (salt) or to enhance flavour (monosodium glutamate). Canned food is processed and it shall loose some nutritious value during the process, not to mention the possibility of contamination from BPA and/or nickel from the recipient. Fruits and spinach loose a lot of Vit C if in conserve. A canned peach has waaay more sugar than a fresh one.
    I understand the video focus on numbers in nutrition itself but it could cause some misinformation on adjacent subjects. An organic tomato may have very similar nutritional values as a conventional one, but tomatos are prone to absorb pesticides, just like strawberryes, bell peppers, carrots among others. A conventional tomato may come with a lot more than what's described in the nutritional table and this extra juice isn't exactely healthy.

  15. "GMO is safer" it's not the best quote to say, there are tons of studies that show the danger of GMO and there is a reason if in Europe it's banned.
    Also, at least in Italy, you can't "spray whatever you want", especially if there is an Organic label on it.

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