1) Refined sugar and white flour (the most common habit)
These include late-night desserts, cookies, sweet breads, sugary cereals, sugary drinks, and the staples of many dinners: white bread, white rice, or refined pasta in large portions.
Why is this so important?
It causes spikes in blood sugar levels. In the long term, excess blood sugar is linked to damage to blood vessels and kidney filters (especially in cases of prediabetes or diabetes).
It increases hunger and nighttime cravings, which can lead to overeating.
It is often consumed in combination with highly processed foods, high in salt and unhealthy fats.
A specific change for today
If you want to eat carbohydrates for dinner, choose whole grains and moderate portions (e.g., salted oatmeal, quinoa, brown rice, sweet potatoes, legumes).
If you’re craving something sweet, choose fruit, natural unsweetened yogurt with cinnamon, or unsweetened herbal tea.2) Excess salt and highly processed salty foods (the most hidden culprits)
Salt isn’t just found in the salt shaker. It’s often present, hidden, in industrial breads, instant soups, sausages, snacks, salad dressings, bouillon cubes, very salty cheeses, and ready-made meals.
The World Health Organization recommends consuming less than 2,000 mg of sodium per day (equivalent to less than 5 g of salt).
The problem is that a dinner of highly processed foods can push you close to (or over) that limit without you even realizing it.
A specific change for today
