{"id":275830,"date":"2025-07-19T22:26:16","date_gmt":"2025-07-19T22:26:16","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/275830\/"},"modified":"2025-07-19T22:26:16","modified_gmt":"2025-07-19T22:26:16","slug":"israeli-nutrition-experts-debunk-food-myths","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/275830\/","title":{"rendered":"Israeli nutrition experts debunk food myths"},"content":{"rendered":"

Nearly 60% of Israel\u2019s adult population suffers from overweight or obesity, according to data presented this month to the Knesset Health Committee. It\u2019s worrying, though not surprising, especially after over a year and a half of war and stress, both of which disrupt normal eating patterns. And now, summer is upon us. So, how do we step into the intense heat with awareness about nutrition and a mindset that supports our bodies? We asked dietitians and naturopaths for their top summer-season recommendations, including myths worth busting along the way to a healthier plate.<\/p>\n

Among the trendiest terms in the nutrition world are \u201cmetabolic nutrition\u201d and \u201clow glycemic index.\u201d But what do they mean? \u201cMetabolic nutrition is a science-based approach aimed at improving the body\u2019s metabolic function to promote better health and, where needed, weight loss,\u201d explains Mor Duani, a naturopath and clinical nutritionist who teaches at several top complementary medicine colleges in Israel. <\/p>\n

<\/p>\n

4 View gallery <\/p>\n

\"\u05e1\u05d5\u05db\u05e8<\/a>\"\u05e1\u05d5\u05db\u05e8<\/p>\n

Avoid processed sugars <\/p>\n

(Photo: Shutterstock)<\/p>\n

\u201cIt suits the general population and is personalized according to each person\u2019s health. It focuses on maintaining a low glycemic index\u2014that means limiting fast-absorbing carbs, balancing blood sugar and insulin, reducing inflammation, regulating hormones, and thereby reducing abdominal fat. The ultimate goal is preventing chronic illnesses like diabetes, obesity, heart disease, and metabolic disorders.\u201d<\/p>\n

So, is it just another fad, like keto? \u201cThe name may sound trendy, but the approach is strongly backed by research. It promotes health, energy, hormonal balance, and intermittent fasting\u2014but not in an extreme way. The core of metabolic nutrition is reducing carb intake, which helps the body burn more fat and lower triglycerides\u2014those blood fats produced from sugar excesses that end up stored in the body and influence metabolic syndrome.\u201d<\/p>\n

So sugar is the enemy?
\n\u201cAbsolutely,\u201d says Duani. \u201cRefined processed sugars\u2014what we call \u2018empty carbs\u2019 like white sugar and white flour\u2014are the real villains, not fat. When sugar is combined with oxidized fats, like in creamy ice cream or store-bought cakes that contain white sugar, white flour, and low-quality oils, the result is inflammation in the body. It disrupts liver function, throws off insulin regulation, and boosts belly fat.\u201d<\/p>\n

To start improving, the first step is cutting back on simple processed carbs. That alone helps stabilize insulin and blood sugar and encourages fat burning. Duani also recommends reducing even complex carbs to a few times a week and focusing more on quality fats, good protein, fiber, and antioxidants. Metabolic nutrition, she emphasizes, relies on real, unprocessed foods\u2014vegetables, fruits, quality proteins, healthy fats, whole grains, and fiber. It often parallels Mediterranean eating, which also supports a low glycemic index.<\/p>\n

<\/p>\n

4 View gallery <\/p>\n

\"<\/a>\"<\/p>\n

Green diet helps digestion <\/p>\n

(Photo: Shutterstock)<\/p>\n

And what about intermittent fasting?
\n\u201cIt\u2019s important to understand it properly,\u201d Duani says. \u201cThe idea is limiting eating to certain hours of the day, which has become very trendy. It\u2019s good to allow for some nightly fasting\u2014nothing new there. We\u2019ve long recommended finishing meals three to four hours before bedtime and not eating immediately after waking. But 16-hour fasts? That\u2019s too stressful for the body. A 12-hour daily fast is enough and aligns well with metabolic nutrition.\u201d<\/p>\n

\u201cIsraeli summers bring heat and humidity to most of the country,\u201d says Dr. Gil Barzilai, an expert in Chinese medicine and nutrition. \u201cAccording to Chinese medicine, we should cool ourselves not only with air conditioning but also with foods that have cooling energetic properties\u2014even if they\u2019re not physically cold.\u201d<\/p>\n

Foods with \u201ccooling energy\u201d tend to be bitter and help cleanse and reduce dampness in the body. Examples: Swiss chard, spinach, leafy greens, lots of lettuce, sprouts, and microgreens\u2014especially good for summer. Sweet flavors are also welcome during this season to calm the spirit, which becomes more irritable in sticky heat. That\u2019s where nature steps in: while Israel\u2019s winter fruits are dull, summer brings melons, figs, grapes, and watermelon\u2014all hydrating and cooling due to their diuretic effect.<\/p>\n

Still, Barzilai notes, these are also sugar bombs with little fiber. In contrast, apples are moderately sweet and fiber-rich, making them better for sugar balance. \u201cSo, what do we do with summer fruits?\u201d he asks. \u201cEnjoy them in moderation. Whoever invented watermelon with feta cheese was a genius\u2014fat and protein help blunt the sugar spike and reduce cravings.\u201d<\/p>\n

<\/p>\n

4 View gallery <\/p>\n

\"Quinoa,<\/a>\"Quinoa,<\/p>\n

Quinoa, still carbs <\/p>\n

(Photo: Shutterstock)<\/p>\n

He also recommends spicy flavors in the summer\u2014like many Asian cultures that eat hot soups in hot weather to encourage sweating and cooling. Spices like radish and scallions do the same. \u201cThis reflects deep wisdom about how the body works,\u201d he says. \u201cGreen vegetables, herbs, and summer fruits are cooling\u2014but be careful with sugar levels.\u201d<\/p>\n

What if you\u2019ve had a day of ice cream, fruit, and smoothies? \u201cIf you\u2019re young, healthy, and active, your body might handle it. But as we age, we need to scale back. Don\u2019t stock every fruit in the fridge\u2014just two types at a time. Try cooling herbal infusions at room temperature, like green tea blends, which dry, cool, and detox the liver.\u201d<\/p>\n

How to prepare a summer infusion: Steep green tea leaves with lemongrass, mint, lemon verbena, or lemon balm, cool it down, and top off with room-temp or cold water. Keep the pitcher nearby and sip throughout the day.<\/p>\n

Naturopath Almog Gold adds: \u201cEven though it\u2019s hot, don\u2019t overcool your body\u2014especially if you\u2019re in air conditioning all day or if you\u2019re the type to wear a sweater even in July. Also, if you\u2019re prone to B12 deficiency, avoid extremely cold foods.\u201d<\/p>\n

\u201cIf you\u2019re eating salad, take veggies out of the fridge two hours in advance or toss in something warm like tofu, chicken, fish, or hot legumes. The same goes for fruit: don\u2019t eat it ice cold. This supports digestion and helps your body absorb nutrients.\u201d<\/p>\n

\u201cA balanced diet includes all food groups, with special attention to protein,\u201d says Amit Ganor, a dietitian and CEO of the Israeli Dietitians Association, and author of Women\u2019s Nutritional Cycles. She knows many women avoid protein and turn to carbs for comfort.<\/p>\n

\u201cIt\u2019s true\u2014carbs are easier,\u201d she says, \u201cbut the key to losing fat without harming muscle is a nutrient-dense diet rich in protein, vitamins, and minerals. The real challenge is spreading your protein throughout the day because the body doesn\u2019t store it.\u201d<\/p>\n

Her suggestion: three protein \u201cpulses\u201d daily. In the morning: yogurt, an egg, or 5% cottage cheese with veggies. Instead of sugary granola, add oats, chia, and goji berries for crunch and flavor. At lunch: a protein dish\u2014chicken, turkey, beef, or fish (watch calories with fish\u2014pair it with vegetables, not carbs). At dinner: light protein\u2014like tofu, eggs, tuna\u2014and lots of vegetables.<\/p>\n

<\/p>\n

4 View gallery <\/p>\n

\"\u05d1\u05d9\u05e6\u05d9\u05dd<\/a>\"\u05d1\u05d9\u05e6\u05d9\u05dd<\/p>\n

Rich with protein <\/p>\n

(Photo: Shuttestock)<\/p>\n

\u201cToo many Israeli women live on carbs and don\u2019t eat enough protein. Even if you swap rice or pasta for quinoa or buckwheat, those are still carbs. Sure, they\u2019re complex, but they still break down into sugar. You need to know what you\u2019re putting into your body.\u201d<\/p>\n

She also points out that trendy \u201cquinoa salad\u201d isn\u2019t really a salad. \u201cIt\u2019s like saying rice salad\u2014quinoa isn\u2019t a vegetable. It\u2019s fine to eat quinoa, buckwheat, mashed potatoes, or rice\u2014but be aware of what it is. Most important, especially for women in midlife, is to always pair protein with carbs\u2014and pile on the veggies.\u201d<\/p>\n

As for plant-based milks in your summer iced coffee? \u201cOat milk isn\u2019t milk\u2014it\u2019s carb water,\u201d she says. \u201cSoy milk is different. It contains real protein.\u201d<\/p>\n

So which milk should you use?
\n\u201cOnly soy. It\u2019s healthy and protein-rich\u2014exactly what women need to preserve muscle mass.\u201d<\/p>\n

Another tip: snack on fruit between meals, but only if you\u2019re not also eating sweets that overload your sugar levels. \u201cDon\u2019t fear fruit,\u201d she says. \u201cBring it back\u2014especially high-fiber fruits like apples, pears, berries, and strawberries. A cup of watermelon or cantaloupe is great. They\u2019re full of vitamins, minerals, and the water your body craves in summer.\u201d<\/p>\n

And for diabetics?
\n\u201cEven for diabetes, we\u2019re more relaxed\u2014if you eat the fruit with the peel and get the fiber. Just don\u2019t juice it.\u201d<\/p>\n

Sivan Ofiri, a nutrition coach and founder of the \u201cSimply Lose Weight\u201d method, wants to bust the calorie myth. \u201cMost people still cling to the idea that weight loss is about calories in vs. calories out. But that\u2019s outdated\u2014it ignores food quality and how the body digests it.\u201d<\/p>\n

\u201cCalories from a cookie aren\u2019t the same as calories from an egg or hummus. A cookie spikes sugar and insulin, fuels cravings, and drops leptin\u2014the hormone that signals fullness\u2014leading to overeating and loss of control. Do that long enough and you get fat and sick.\u201d<\/p>\n

What\u2019s the alternative?
\n\u201cBuild meals around high-quality foods your body expects\u2014like eggs, salmon, or avocado. That way, your blood sugar and insulin stay stable and you feel full.\u201d<\/p>\n

Insulin, she notes, is key\u2014it blocks fat-burning and promotes fat storage. A diet that minimizes insulin release works with your body instead of against it.<\/p>\n

And what about willpower?
\n\u201cWeight loss based on calorie restriction only lasts short-term. It goes against biology. Eventually, the body panics, holds onto fat, and triggers binge eating. As endocrinologist Dr. Robert Lustig says: in the battle between survival and willpower, survival always wins.\u201d<\/p>\n

So it\u2019s food quality over calorie counting?
\n\u201cAbsolutely. The quality of your food determines success\u2014not the number of calories.\u201d Ofiri knows this firsthand\u2014she struggled for 25 years with disordered eating, swinging 66 pounds up and down. Today, she\u2019s free of that cycle.<\/p>\n

\u201cYou can rewire your brain so that pizza, ice cream, and cookies don\u2019t tempt you. They\u2019re simply not an option\u2014just like someone who keeps kosher wouldn\u2019t mix dairy and meat. It\u2019s not about willpower. Once you truly understand what nourishes you, unhealthy food becomes irrelevant. I\u2019ve left behind years of pain, shame, and helplessness.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Nearly 60% of Israel\u2019s adult population suffers from overweight or obesity, according to data presented this month to…\n","protected":false},"author":2,"featured_media":275831,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-275830","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114882255606231501","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/275830","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=275830"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/275830\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/275831"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=275830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=275830"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=275830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}