Consuming high glycemic carbohydrates on their own can lead to weight gain by increasing the body’s ability to store fat and increasing hunger.
A study found that eating high quality snacks earlier in the day had more favorable cardiometabolic measures and weights.
Consuming fish, fruits, vegetables, legumes, grains, nuts, and whole fat dairy on a regular basis decreases risk of cardiovascular disease and mortality.
One cheat day will likely not ruin your diet, but being mindful about consumption is helpful. It is less harmful to have a cheat meal than an entire day.
Frozen fruit has a nutritional value similar to that of fresh fruit, and contains vitamin C and antioxidants.
Honey is preferable to white sugar with a slightly lower glycemic index and antioxidant properties. But enjoy in moderation – it’s still sugar.
Eating 1-2 servings of fish per week can have a significant benefit on cardiovascular health due to its omega-3 fatty acids.
Sugar alcohols may be helpful in reducing blood sugar spikes, but must be limited per day to avoid digestive upset.
Nightshade vegetables provide many vitamins and antioxidants, and there is no reason to avoid them unless you have digestion related inflammation.
A 4 week study showed improvements in reaction time and processing speed along with a species of bacteria in gut after consuming nuts, though the two results are unrelated.