Let’s start by asking the right question….. What are ultra processed foods?
Ultra processed foods: These are industrial formulations made mostly or completely from substances (oil, fat, sugar, starch, and protein) extracted from food or derived from hydrogenated fats or modified starches. They can also be synthesized in laboratories with flavor enhancers, colors, and additives to make them highly palatable. These typically have five or more (usually many more) ingredients. (from yale news, link below)
Are Ultraprocessed Foods Bad for Your Health? | News | Yale Medicine
Now take what you just read there, and think about that for a second…… If 60% of the foods we’re eating are considered ultra processed, and are made up of mostly these “formulations”, and not actual food, what do you think that means for our health? Let’s keep reading and find out what science is telling us!
Health experts have been sounding the alarm on UPF and questioning how they impact health. A review, published in the British Medical Journal (BMJ) in 2024, looked at 45 studies involving almost 10 million participants to examine associations between UPF foods and health problems. The review suggests that eating more ultra processed foods is linked to a higher risk of dying from any cause and has ties to 32 health conditions, including heart disease, mental health disorders, type 2 diabetes and other problems. (Also, from yale news. link listed above for more in-depth information)
I’ll let you draw your own conclusion from that, but as for me those studies are terrifying!! I always like to tell my clients it would be like getting a bouquet of flowers and putting them in oil instead of water! Your flowers probably wouldn’t last very long…. We NEED real, whole foods, not formulations. We are in fact, organic machines, and just like our cars need certain fuels to run, so do we. If you try putting diesel fuel in your gas powered car, soon your car will cease to run entirely. When you think about it like that, we are much more complex than a car or truck, so why would we be any different right? Fortunately, a huge light is starting to be shed on this massive issue in our current society! Which I can tell you personally, for those of us in the health and wellness communities, it’s been a HUGE win!!
For all this and more, scroll to the bottom for a link to my free mini course ” Fast Track Five for phasing out ultra processed foods“! Click the link to download this amazing freebie now!
So, the next big question…. How do we get away from these foods?
5 quick things we can all do!
#1 Check those food labels!! If you don’t know what it is, don’t put it in your body! If that’s not possible, choose the lessor of the evils, and at least try going for the option that has significantly less of those ingredients! Example: maybe instead of a fast food taco, you grab some meat, tortillas, and a pre-mixed seasoning packet from the store and make it at home! Maybe not perfect, but a way better option! which brings me to #2.
#2 Cook more real, whole foods at home! Keep it simple, a little effort goes a long way! I recommend trying one new recipe a week and try cooking with your family so you can spend real, quality time together! (Experts say our relationships are a key factor in overall health and longevity) I also have a lot of great ideas and examples in my Fast Track Five system! Check it out below for more info!
#3 Pack your own lunch instead of eating out all the time! I know most of us are short on time and this might sound daunting, but even just packing yourself a quick tortilla wrap is still way better than eating fast food! Just make sure your tortillas have minimal ingredients, and those meats are nitrate/nitrite free. PLUS, you can do that in under 5 minutes!! Who doesn’t have time for that, and you’ll start noticing a huge difference in your energy levels at work!!
#4 If you’re someone who has a HUGE sweet tooth, try swapping at least one of those sugary candy or cookie binges a week with some fruit instead! This might not sound like that much of a swap, but those fruits are packed full of fibers and nutrients that your body, and gut biome need! The better your gut biome, the less overall sugar cravings you’ll get!! Plus, those fruits are packed with tons of micronutrients that help our bodies fight off free radicles (damage) from environmental, and internal stress! Compare that to all those refined sugars and carbs that are highly inflammatory, and acidic on our bodies…..
#5 SNACKS!!! I feel like this is the area that gets all of us into trouble when it comes to ultra processed foods…. Sometimes you feel like you just gotta have those chips, crackers, or salty little meat treats. The truth is, your bodies telling you it needs energy! So, if you’re going to snack, choose wisely! Go for raw or sprouted seeds and nuts, a nitrite/nitrate free jerky, high fiber fruits like berries, green bananas, pears with the skin, an avocado, or even just try a chunk of organic dark chocolate which is loaded with fats to sustain you! These foods will all give you WAY more energy than those empty refined carbs, and preservative soaked meats!
Looking for more help with phasing out ultra processed foods?
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