If you are about to start a diet, this is the thing you need to know. It begins with the storytelling about how our food is processed. Since kids, we have been taught about three different general macronutrients in food, there are carbs, protein, and fat. Basically, these three things are important for human growth and development. So do not think to skip any of these macronutrients, you may restrict it but do not remove it at all because each component brings different information for our bodies that cannot be replaced.
Frankly, none of these macronutrients will make you fat if they are consumed in exact amounts. Means no more no less, if you have an illness that is an exception. In my country, Indonesia, there is a general guideline from the Ministry of Health called “Isi Piringku” or My Meal Dish Content, I don’t know but I think “What’s on my plate” is more appropriate. It explains the balanced diet in one meal consists of one-third carb, one-third protein, and the rest for veggies and fruits. Well, this might be valid for commons, but I suggest the veggie-fruit portion should be increased. Why?
One in three people over 18 yo in Indonesia is suffering from hypertension, and one in 10-person 18 yo has a high prevalence of diabetes mellitus regardless of whether it has increased or not previously years. So I assume that many people like to consume more sugar and salt. Well you wouldn’t do salt snacking would you, then you must consume fast food and/or UPF/ ultra process food.
The reason why you should increase the portion of veggies and fruit from 30 to 40 or 50 percent is mention above, as you know that they contain good fibres to keep our body healthy by providing more vitamins and minerals. Why don’t you just consume instant fibre from a capsule? Believe me, something that comes from earth are pretty much good for our body which made from the exact same thing. We’ll talk about bioavaibility of food later.
Saying about the carbs, Indonesia has many sources of carbs. Some of them are better than rice, particularly for people with diabetic mellitus. They do not cause glucose spikes which leads to craving more food. Potato, sago, cassava, sweet potato, unsweet potato. Morally you should try to make a diversification of carbs, it helps your metabolism.
Although in 1960s rice became the staple food in Indonesia. I don’t even know why the government makes this policy. Why do they make something up? In fact, today the government has imported tons of rice. Look like they created a new tradition that they can not provide it. I leave the dialogue for food security later.
Secondly, if you have not found a tasty way to eat veggies/fruit, let’s try protein more. We were always taught to have 2 types of protein every meal, one from veggies and another from animals. There are plenty of veggie proteins like tofu, tempeh, oncom. I only know three. And for animal protein: you may mention it. But the easiest to find in Indonesia is egg and chicken, everywhere, anywhere.
Increasing protein intake usually comes for people who are willing to start the gym, soon-to-be bodybuilders. But that’s not the case. Not everyone wants to be the next Hercules, yet everyone dreams healthy and fit life. Adding fat and protein to your meal usually will make you full faster. So you don’t have to add a ton of rice, and your glucose will not spike and make you hungry straight away. The reason why steak is served with enough portions.
That’s the bunch of overthinking tonight. I hope you eat well and die well.
contact for consulting: portofoliorasi@gmail.com (IG @Nutfact)
