Top 10 Healthy Foods You Must Eat

Summary

Dr. Ekberg discusses the top 10 healthiest foods, emphasizing the importance of variety and natural sources. He covers non-starchy vegetables, berries, animal proteins, eggs, fats and oils, nuts, seeds, avocado, tubers, and herbs and spices. He also provides a bonus on dark chocolate, explaining its benefits and how to choose the right type.

Takeaways

• 🌱 **Variety is Key**: Dr. Ekberg emphasizes that a variety of foods is essential for health, rather than focusing on a single 'superfood'.
• 🥦 **Non-Starchy Vegetables**: Leafy greens and low-starch vegetables like broccoli and cauliflower are highly nutritious and should be consumed in abundance.
• 🍓 **Berries Over Fruits**: Berries are recommended over other fruits due to their lower sugar content and higher fiber and nutrient levels.
• 🥩 **Animal Proteins**: Meat, including beef, pork, chicken, lamb, and fish, provides essential amino acids and can be a sustainable food source if the animals are fed naturally.
• 🥚 **Eggs**: High-quality eggs from pasture-raised hens are preferred due to their richer nutrient content, indicated by a deeper orange yolk.
• 🥑 **Fats and Oils**: Natural fats are beneficial and should be consumed in their minimally processed forms, such as grass-fed butter and organic extra virgin olive oil.
• 🥜 **Nuts**: Nuts like macadamia, pecan, walnut, and almonds are healthy when consumed in moderation, providing a good balance of fats, fiber, and protein.
• 🌾 **Seeds**: Chia, flax, hemp, and pumpkin seeds are nutrient-dense and can be used in low-heat cooking or as toppings for added fiber and healthy fats.
• 🍠 **Tubers**: Starchy root vegetables like sweet potatoes and yams can be part of a balanced diet, especially for those not on a low-carb diet.
• 🌿 **Herbs and Spices**: These add flavor and numerous health benefits to meals, with properties like anti-inflammatory and antimicrobial effects.
• 🍫 **Dark Chocolate**: Enjoying dark chocolate (78-85% cocoa content) in moderation can be a part of a healthy diet, offering nutrients without excessive sugar.

Q & A

What is the main focus of Dr. Ekberg's discussion in the video?

Dr. Ekberg focuses on discussing the top 10 healthiest foods to eat, explaining why these foods are beneficial and emphasizing the importance of variety in one's diet rather than focusing on 'superfoods'.

Why does Dr. Ekberg caution against the idea of superfoods?

Dr. Ekberg cautions against the idea of superfoods because it can lead to a misconception that one food can treat or alter body functions, whereas a balanced diet with a variety of foods is essential for providing all the necessary nutrients.

What is the first category of healthy food Dr. Ekberg mentions and why are they beneficial?

The first category Dr. Ekberg mentions is non-starchy vegetables. They are beneficial because they are high in nutrients, minerals, vitamins, and fiber, and low in carbohydrates, starch, and sugar.

What is Dr. Ekberg's stance on the consumption of fruit and berries?

Dr. Ekberg suggests that while berries and some fruits can be part of a healthy diet, they should be consumed sparingly due to their sugar content. Berries are recommended over other fruits because they are lower in sugar and higher in fiber and nutrients.

Why are animal proteins, particularly those from fatty animals, considered a healthy food category?

Animal proteins are considered healthy because they provide a full spectrum of essential amino acids and can sustain human health for a long time. Fatty animal proteins, in particular, offer enough nutrients that humans could theoretically live on them exclusively.

What is the importance of the diet of the animals from which we consume meat?

The diet of the animals is crucial because the health and nutritional value of the meat are directly related to what the animals ate. For example, cows should eat grass, and if they do, the meat has a better omega-3 to omega-6 ratio, making it healthier.

Why are eggs, particularly those from pasture-raised hens, considered a healthy food?

Eggs from pasture-raised hens are considered healthy because the hens live a natural, healthy life, leading to eggs that are rich in nutrients. The yolks of these eggs are deep orange, indicating higher quality compared to pale yellow yolks from mass-produced eggs.

What is the key consideration when choosing fats and oils for a healthy diet?

The key consideration is that fats and oils should be in a natural state and minimally processed. They should not be heated excessively, as this can alter their nutritional value. Grass-fed butter, organic extra virgin olive oil, and coconut oil are examples of healthy fats.

Why are nuts considered a healthy food, and what criteria should be met for them to be beneficial?

Nuts are considered healthy because they are high in fiber, protein, and healthy fats. However, they should be consumed in moderation due to their Omega-6 content. The best nuts are those that taste good raw, are low in carbohydrates, and high in fat, such as macadamia nuts, pecans, and walnuts.

What are the benefits of seeds like chia, flax, hemp, and pumpkin, and how should they be consumed?

Seeds are highly nutritious, rich in healthy fats, fiber, and protein, and low in net carbohydrates. They are beneficial for low-heat cooking, smoothies, and can be used as a topping for yogurt instead of cereal. They also provide a good foundation of plant-based Omega-3 fatty acids.

Why are avocados considered a great food, and how do they fit into different dietary needs?

Avocados are considered great because they are high in natural fats, creamy, and versatile in cooking. They are low in carbohydrates and protein, making them a perfect food for fasting mimicking diets or as a satisfying staple in a healthy diet.

What is the significance of tubers or root vegetables in a diet, and how should they be consumed?

Tubers or root vegetables are starchy and serve as an energy reserve. They can be consumed by those who are insulin-sensitive or following a carb-cycling diet, but should be limited by those on a low-carb or ketogenic diet due to their high starch content.

How do herbs and spices contribute to a healthy diet, and what are some examples of their benefits?

Herbs and spices are highly nutritious, providing micronutrients, minerals, vitamins, and some medicinal properties. They enhance the flavor of food and have benefits such as antibacterial, antifungal, antiviral properties, and anti-inflammatory effects.

What is the difference between milk chocolate and dark chocolate, and why are the benefits often attributed to dark chocolate?

The benefits are often attributed to dark chocolate because it contains a higher percentage of cocoa, which is rich in nutrients. Milk chocolate has more sugar, which negates many of the benefits. The darker the chocolate, the less sugar it contains, making it healthier.

How can one gradually adapt to enjoying dark chocolate with a higher cocoa content?

By reducing the intake of sugary foods and sweets, one's taste buds can change, making it easier to appreciate the flavor of dark chocolate. As you get accustomed to real food and cut out sugar, you will find that dark chocolate becomes more satisfying and less bitter.