Here are 6 foods to limit in hot weather, recommended by reputable health organizations in the world.
Fried foods
A study from the Mayo Clinic shows that fat from fried foods slows digestion, which can cause bloating and discomfort.
Replace with steamed, boiled or lightly baked foods to make it easier to digest.
sweets and foods high in sugar
According to the American Heart Association (AHA), sugar can increase insulin levels, causing the body to lose water faster and causing fatigue.
Consuming too much sugar can disrupt electrolyte balance and increase the risk of inflammation.
Limit candy, carbonated soft drinks, replace with fresh fruit or unsweetened yogurt to provide healthy energy.
Red meat
According to research from the American Journal of Clinical Nutrition, red meat is high in protein and fat, which causes the body to need more energy to digest, increase body heat and cause heat in the body.
Consuming too much red meat can cause inflammation and slow down metabolism on hot days.
Red meat should be reduced in the summer, replaced with white meat (chicken, fish) or plant-based protein such as tofu, lentils to make it easier for the body to absorb.
Alcoholic drinks
According to the US Centers for Disease Control and Prevention (CDC), alcohol has a diuretic effect, increasing the excretion of water and electrolytes from the body, making you more susceptible to dehydration on hot days.
Alcohol can reduce the body's ability to regulate temperature, leading to a higher risk of heatstroke.
Limit alcohol in the summer, replace it with water, coconut water or fresh fruit juice to maintain body moisture.
Spicy items
According to research from the World Journal of Gastroenterology & Hepatology, spicy foods contain capsaicin, a compound that can stimulate the digestive system, increase sweating and cause dehydration in hot weather.
Limit spicy dishes, instead you can use gentle spices such as ginger, turmeric, lemon to enhance the flavor without causing heat.
Processed foods
Processed foods such as instant noodles, sausages, and canned foods contain preservatives, salt, and saturated fat, which can build up in the body and increase the feeling of fullness and discomfort in the summer.
Processed foods can increase blood pressure and hinder metabolism.
Instead of processed foods, eat fresh foods like green vegetables, fruits and whole foods to help your body stay cooler.
