What is ‘Realfooding’ and why is it important for your health?

What is ‘Realfooding’ and why is it important for your health?


There is a social movement increasing its importance and visibility in Spain. This is called ‘realfooding’ and its success lies in the fact that it is based on simply following a healthy diet and, in the meantime, highlighting the economic interests behind the food industry to understand why some products are ours. are bad for health and also dangerous but they are sold as healthy.

let’s start from the beginning. ‘Real eating’ is defined as a lifestyle based on eating real food and avoiding ultra-processed foods. It defends whether not to follow a weight-loss diet, a diet that involves starving, or just eat chicken and salad… it’s all about being aware of which food is best for our health. Which food is good and which is not. It assures that there is food related to heart disease, type 2 diabetes and cancer.

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Real food, well processed, and ultra-processed food

‘Realfooders’, as those who adhere to ‘Realfooding’ are known, classify food into three groups: real food, well-processed food, and ultra-processed foods. Real foods are vegetables, fruits, nuts, legumes, fish and seafood, eggs, not processed meats, fresh milk, seeds, tubers, cereals, coffee and infusions. It is food whose healthy properties have not been changed.

Well-processed food with extra virgin olive oil, 100% whole grain bread, pot legumes, canned fish, frozen real food, vacuum-packed real food, vegetable drinks without added sugar, acorn-fed Iberian ham, or dark chocolate Or is cocoa powder >70%. It is real food with some sort of industrial or artisanal processing that does not take away its quality but rather makes it more sustainable, safer, tastier or practical.

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Realfooding gives us some tips to understand what kind of products are well processed. First, they’re usually packaged and contain one to five ingredients (they can’t contain more than 10% sugar, refined flour, or refined vegetable oil.

In the last place, ultra-processed food is the opposite of real food. You will understand with some examples: sugary drinks, energetic drinks, packaged orange juice, refined breads, cookies, pastries, refined cereals, pre-cooked food, salty snacks, sweets, trinkets and ice cream, fast-food…

They defend preferring real food and well-processed food, and avoiding ultra-processed food. If you occasionally eat those kinds of products (about 10% of your diet), that’s fine, but the goal is to eliminate them, little by little, from your diet. The less ultra-processed food you eat, the better it is for your health.

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What’s the problem with highly processed food?

RealFoods explains that ultra-processed foods are industrial preparations made with various processing techniques from other foods or synthetics that have negative health effects when consumed. They are nuts because they are rich in added sugars, refined fats, salt, or additives. They are artificially dense in calories, poor in nutrients, disrupt our natural satiety system, and are more advertised and marketed than real food.

You can separate them because they usually contain more than five ingredients and include refined vegetable oils, refined flour, added sugars, additives and salt. Realfooding assures that chronic disease is the number one cause of morbidity and mortality in Spain and that all these types of diseases have a common factor: the consumption of over-processed food.

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Who’s Behind ‘Realfooding’?

The creator of ‘RealFood’ is Carlos Ríos, a nutritionist and dietitian from the south of Spain who has built a social media community with over a million followers.

Although it’s hard to believe that eating real food can be criticized, this lifestyle has attracted critical voices trying to devalue Carlos Ríos’ speech, to ensure that his followers can become obsessive. or this lifestyle is capable of causing eating disorders. So it’s up to you to believe… Are its critics outspoken because they rise up against giant corporations with too much power in public opinion, or is it just another diet whose core principles don’t seem convincing to many. Huh?

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