Modern life often makes maintaining a healthy diet difficult, leading people to choose less nutritious options due to limited time. However, Vargas insists that eating well does not require hours in the kitchen, only choosing simple, quality ingredients. He notes that even a sandwich can be highly nutritious if traditional processed meats are avoided and replaced with vegetables and legumes.
“"We have always thought of chorizo, cured sausage, processed meats, saturated fats, white bread... No, no. A sandwich can also be healthy if we choose 100% wholemeal bread, spread it with hummus, add avocado, tomato, cucumber, arugula, and sliced black olives. This way, we have an ultra-nutritious sandwich that we have made in five minutes at most."
One of Vargas's most challenging statements, known for his podcast A comer se aprende con Álvaro Vargas, concerns bread. The expert breaks with the recurring debate about the benefits of sourdough, stating that “a wholemeal bread without sourdough is much better than a white bread with sourdough,” focusing on the quality and type of flour as the main factor.
Vargas also stresses the importance of healthy carbohydrates, reminding us that they are the body's main energy source and should not be eliminated. He recommends choosing wholemeal options such as pasta, rice, quinoa, and legumes. Furthermore, he argues that salads can serve as the main course, suggesting combining them with legumes, nuts, and authentic wholemeal bread for a complete and satisfying meal.
