Think of it as a showdown between two sides: one rooting for whole or natural foods, the other cheering for super processed snacks. A recent study from the University of Washington adds a twist to this battle, showing that it’s not so black and white. The study reveals that making a meal plan from only natural foods isn’t easy, and some surprisingly good foods fall into the processed category. Let’s dig into the study’s details to understand what’s really going on and how it can help you make better food choices.
First, let’s get what we mean by “processed” foods. These are foods that have a little something extra added in, like more fat, sugar, or salt. They also have special things put in to make them taste better, last longer, or feel different in your mouth.
But here’s the shocker: Most of us think of sugary snacks as processed, which is true. But also, more than 90 out of 100 grains we eat, even the healthy ones like whole-wheat bread and oatmeal, are also called processed. Even 70 out of 100 of the beans, nuts, and seeds we eat fall into this category. It’s kinda confusing, right?
Study Breakdown
The scientists used a computer to cook up “healthy” diets that fit a few rules:
The diets had to be 2,000 calories exactly.
They had to give you enough of 22 important nutrients without giving you too much of anything else.
They had to be similar to what the 857 people in the Seattle Obesity Study ate.
The computer had a big list of 360 foods. Some were really natural, some a bit processed, and some super processed.
The big question was: Can we create a good meal plan only from natural foods or just from super processed foods?
What the Study Found
The computer couldn’t make a perfect meal plan with only natural or only super processed foods. Only three combinations made meal plans that fit all the rules: One had foods from all groups. The others had foods from three groups but skipped the natural foods.
Here’s the twist: The problem was mostly with vitamin D. When they used half as much, the computer could make meal plans with only natural or only super processed foods.
Takeaways
Processed Foods Aren’t Always Bad
Some processed foods are cool. They help us get nutrients, taste better, and are easy to eat. Some even have extra vitamins.
Not All Natural Foods Are Winners
Natural foods can be great, but not always. Sometimes less natural stuff can give us more energy, especially for folks who exercise a lot.
No Perfect Diet Exists
The computer-made meal plans had weird stuff like candy bars and fries. It shows that there’s no perfect food plan for everyone. People need different things to feel good.
In the food debate, things aren’t always simple. The recent study reminds us that processed foods aren’t always bad, and natural foods aren’t always the champions. It’s like a puzzle, and you have figure out what’s best for you. However, with a mix of foods that make you happy and healthy, you’re the real winner.
When it comes to our diet, we’ve all heard that consuming excessive soft drinks, fast food, and sugary treats isn’t the path to optimal health. But what does the data really say about the impact of ultra-processed foods on our well-being? Recent research from China delved into this question, analysing data from various studies involving over 334,000 individuals worldwide. The findings shed light on the connection between highly processed foods and health outcomes, revealing some valuable insights that can guide our dietary choices and approaches.
1. Ultra-Processed Foods and Health Consequences
The comprehensive analysis highlighted that individuals who consumed the highest amounts of ultra-processed foods faced the most adverse health outcomes. These outcomes ranged from heart disease and high blood pressure to metabolic syndrome, obesity, and even depression. Consuming 30 percent or more of daily calories from these foods was associated with an increased risk of various health issues.
2. Nutritional Composition Matters
Ultra-processed foods often contain excessive amounts of fat, sugar, and salt, while lacking essential nutrients such as fibre, vitamins, and minerals. Their hyper-palatability triggers our brain’s reward system, leading to cravings and overeating. This nutrient-poor quality makes them easy to overconsume and can crowd out healthier, minimally-processed whole foods.
3. Moderation and Context are Key
Rather than demonising all processed foods, context matters. The research emphasised that placing certain foods on a strict “never” list might backfire. Instead, finding a balance that keeps ultra-processed foods within a range of 10 to 20 percent of daily intake, with the rest coming from whole foods, can offer a more sustainable and realistic approach.
4. Gradual Changes for a Long-lasting Impact
Just as with training a puppy, gradual changes often yield better results in improving dietary habits. Adopting small, manageable adjustments in your eating patterns can lead to lasting change. Examples include incorporating wholegrain buns, adding vegetables to pizza, or opting for a piece of fruit before indulging in snack chips.
5. Uncover the Underlying Issues
Before cutting back on ultra-processed foods, it’s crucial to dig deeper into our motivations for choosing these foods. Factors such as busy schedules, emotional eating, lack of sleep, cultural influences, and availability of healthier options can drive these choices. Addressing the root causes can lead to more effective and sustainable changes.
The relationship between ultra-processed foods and our health is complex, influenced by a combination of factors including nutrient content, moderation, and individual circumstances. Hence, it’s vital to approach this topic with an open mind, understanding that context matters and that sustainable changes come from small, achievable adjustments. By leaning towards a balanced and mindful approach to your diet, you can make choices that support your overall well-being.
Are you finding it challenging to drink more water?
While it may seem like a simple task, hydration can be difficult for those who haven’t formed the habit. But why do people struggle with something that seems so easy? In this article, we’ll explore the findings of a recent study that sheds light on this question.
In a study conducted by researchers from the University of Glasgow, 95 participants who reported drinking less than 1.2 litres (40 ounces) of water per day were recruited to examine the effectiveness of implementation intentions in increasing water consumption. The participants were divided into two groups: Group 1, who created implementation intentions to help them remember to drink water in specific situations, and Group 2, who agreed to drink three additional glasses of water per day without forming implementation intentions.
After five days, the participants who made implementation intentions consumed an average of 245 millimetres (8 ounces) more water than those who simply agreed to drink more water. However, it’s interesting to note that the implementers didn’t necessarily drink water more frequently throughout the day. Instead, many of them increased the volume of their pre-existing water intake. For example, someone might increase their typical morning intake from four ounces to eight ounces.
It’s important to highlight that the participants consumed more water, but the increase wasn’t solely attributed to the implementation intentions. To gain further insights, the researchers surveyed the participants to understand the reasons behind their water consumption habits.
These findings suggest that while implementation intentions can have a positive impact on increasing water intake, there may be other factors at play in influencing individuals’ hydration behaviours. Understanding the motivations and barriers behind drinking water can help individuals develop effective strategies for improving their hydration habits.
Here are some practical tips to stay hydrated and overcome common challenges:
1. Set Implementation Intentions
Implementing intentions can be highly beneficial in overcoming barriers to success. Take a moment to envision the future you desire, such as staying hydrated throughout the day. Then, identify potential obstacles that may hinder your efforts, like forgetting to drink water or being too busy. Form “if/then” statements to tackle these obstacles head-on. For example:
If I forget to drink water, then I’ll set reminders on my phone or use an app to track my intake.
If I’m busy and distracted, then I’ll carry a water bottle with me wherever I go.
2. Use External Reminders
Sometimes, simply wanting to drink more water isn’t enough. Many people struggle to remember to stay hydrated. External reminders can be helpful in overcoming this challenge. Try these tactics to keep water consumption top of mind:
Keep a full water bottle in a visible location, such as your desk or bag, to serve as a constant reminder.
Place chopped fruits or infused water containers in the front of the fridge to make them easily accessible and tempting.
Leave sticky notes on unhealthy snack options, reminding you to choose water instead.
Set alarms or reminders on your smartphone to prompt regular water breaks throughout the day.
3. Focus on Preparation
Pouring a glass of water may seem simple, but it’s not always easy to prioritise amidst other activities. Before you can build the habit of drinking water, it’s essential to prepare and make it easily accessible. Consider these steps:
Fill up a large water bottle or jug first thing in the morning, so you have a readily available supply throughout the day.
Take a moment to prepare your water by adding a slice of lemon, cucumber, or mint to make it more refreshing and enticing.
Set aside a dedicated time, such as the evening or weekend, to prep your water bottles or infused water combinations for the next day.
Make hydration part of your routine by incorporating it into existing activities. For example, have a glass of water before each meal or whenever you brush your teeth.
Staying hydrated is an essential aspect of your overall well-being. By implementing these tips and making hydration a priority, you’ll be on your way to achieving optimal hydration and enjoying the numerous benefits it brings. Cheers to a hydrated and healthy you!
Are you happy with your nutritional status? Are you getting the right amounts of nutrients to support optimal health? If not, what are you doing to improve your nutrition?
The best advice when it comes to nutrition is to eat more whole, minimally-processed foods. However, even if you are doing your best to do that, there are other factors that could mean that you are not getting the nutrients that you need to enjoy optimal health. Improving your knowledge on nutrition and healthy eating, and making small, sustainable changes in your diet and eating habits will help you beyond your physical health.
Taking quality multivitamins is one of the daily habits that we highly recommend. However, there’s a lot of conflicting advice out there regarding the need for supplements. It’s important that you do your own research, objectively look at what both sides have to say, and decide based on the amount and weight of the evidences you see. Read on to see if any of the evidences below will make sense to you.
1. More Plants Are Growing In Nutrient-Poor Soils
Our physical health depends on the health of our topsoil. The plants manufacture vitamins and antioxidants and receive minerals from the soil. However, with over-farming practices, the soil is not given enough time to recover the nutrients it needs before new crop is planted again. Fertilisers are not enough give optimal amount of nutrients for the plants, either. This soil degredation leads to the loss of soil micro and macronutrients. Nutrient-poor soils are not able to produce healthy food for the animals and humans that depend on them.
This is not new to us. In 1936, US Senate Document 264 quoted: “The alarming fact is that foods, fruits and vegetables and grains, now being raised on millions of acres of land that no longer contain enough of certain needed minerals, are starving us – no matter how much of them we eat! Between now and 1936, population and farming demands have grown even more.
At the United Nations Conference on Environment and Development (known as the Earth Summit) in Rio de Janeiro in 1992, reports included soil mineral content depletion. Agricultural soils in Africa, Europe and Australia lost 74%, while US and Canadian agricultural soils lost 85% of their mineral content. Asian and South American soils dropped 76%.
A study in Great Britain between 1940-2002 revealed 15% – 62% mineral losses. In Canada, between 1949-1999, the spud lost 57% of its Vitamin. C and iron, 28% of its calcium, 50% of its riboflavin, and 18% of its niacin. Fruits and vegetables had 80% loss of calcium and iron, 75% loss of Vitamin A, 50% loss of Vitamin C and riboflavin, and 33% loss of thiamine.
In short, if optimal nutrients are not in the soil, they’re not in the plants, they’re not in the animals that eat them, and they’re not in our body.
2. Not Getting Enough Micronutrients Is The New Kind of Malnutrition
Micronutrients are mostly our vitamins and minerals. In 2006, the United Nations talked about a new kind of malnutrition: multiple micronutrient depletion. It is not the quantity of food that is the issue; it is the quality.
Not Eating Enough Fruits and Vegetables
In 2018, only 28% of adults in UK meet the 5-a-day fruit and vegetables recommendation. The average was 3.7 portions per day. Fewer men than women meet the 5-a-day guideline, and young people aged 16 to 24 are also less likely than other adults to get their five-a-day. In 2018, 18% of children aged 5 to 15 ate five standard portions of fruit and vegetables per day.
In addition, vitamins are not fully retained during the cooking process.
Eating More High-Fat, High-Sugar Foods
Many are overweight yet undernourished. In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese. In 2020, 39 million children under the age of 5 were overweight or obese. This is due to an increased intake of high-fat, high-sugar, high-salt, energy-dense, and micronutrient-poor foods, coupled with an increase in physical inactivity.
In 2000, WHO reported that more than 2 billion people in the world were estimated to be deficient in key vitamins and minerals, particularly vitamin A, iodine, iron and zinc. The groups most vulnerable to micronutrient deficiencies are pregnant women, lactating women and young children, mainly because they have a relatively greater need for vitamins and minerals and are more susceptible to the harmful consequences of deficiencies.
3. Chronic Nutrient Deficiency Leads To Degenerative Diseases
Vitamin and Mineral Deficiency
Suboptimal intake of some vitamins is a risk factor for chronic diseases and common in the general population, especially the elderly. Suboptimal folic acid levels, along with suboptimal levels of vitamins B6 and B12, are a risk factor for cardiovascular disease, neural tube defects, and colon and breast cancer; low levels of vitamin D contribute to osteopenia and fractures; and low levels of the antioxidant vitamins (vitamins A, E, and C) may increase risk for several chronic diseases.
Free Radical Damage
Free radicals also contribute to cellular damage. Free radicals (or ROS – Reactive Oxygen Species) are atoms or molecules that have an unpaired electron in its outer shell. This loss of electron is called oxidation, and it is a normal part of metabolism. UV light, radiation, smoking, air pollution, stress, intense exercise, and inflammation increase the levels of free radicals in your body.
Every cell in the body is hit 10,000 times by a free radical everyday. Imagine what will happen to the cells if they are constantly under attack by free radicals. Eventually, the cell membrane collapses, which leads to damage in various parts of the cell such as the mitochondria and DNA. Every structure in the cell is susceptible to damage and degeneration. It doesn’t end there, because these damaged and mutated cells also replicate.
Go back to imagining every cell in the body being hit by free radicals 10,000 times a day. This can really hurt various cells of the body — in the heart, skin, kidneys, joints, lungs, brain, immune system, blood vessels, eyes, and all the other organs. This is what we call oxidative stress, which leads to systemic inflammation. The damaged cells can no longer function well, and that is when you start to see signs and symptoms of disease.
4. Nutrients Are Needed For Cell Regeneration And Repair
We have over 100 trillion cells in the human body. Every cell in your body eventually dies and is replaced by new cells. The human body is in a constant state of regeneration, from the cells in your skin to the cells in your skeleton.
Your skin rebuilds itself in 1 month
Your liver rebuilds itself in 6 weeks
Your stomach lining rebuilds itself in 5 days
Your blood rebuilds itself in 4 months
Your body builds a whole new skeleton in 10 years
You need optimal amounts of vitamins and minerals to ensure healthy cell regeneration.
How Antioxidants Work
Antioxidants are important as our defence against free radicals. Remember that free radicals have a missing electron, that’s why they’re unstable. What they do is they keep “stealing” an electron from their neighbouring atoms, turning them into free radicals, as well. It becomes a chain reaction, leading to extensive free radical damage. Antioxidants help us by donating an electron to the free radical. This stops the electron-stealing chain reaction, and so the free radical becomes harmless (neutralised).
Your body can create antioxidants, but in inadequate amounts. That is why you need to get it from our diet. One exogenous (coming from diet) antioxidant can neutralise one free radical. However, one endogenous (produced by your cells) antioxidant can neutralise dozens of free radicals. Usana’s patented InCelligence Technology sends communication signals to your cells so they can produce their endogenous antioxidants, so you can have more powerful antioxidant action in your body.
In the study of Dr. Myron Wentz, a microbiologist and Albert Einstein Award recipient, he found that antioxidants provide a marked improvement in inhibiting cellular damage.
Human cells under the microscope as seen by USANA’s founder, Dr. Myron Wentz
5. Hundreds Of Studies Confirm The Health Benefits Of Supplementation
In the 1980s, the Journal of American Medical Association (JAMA) published that people of normal health do not need to take supplements, and can meet all their nutritional needs through diet alone. In 2002, they changed their stand. JAMA said that modern diet is not enough; supplementation is a preventive measure against chronic disease.
In 2004, a study on Vitamin K2 supplementation in Rotterdam had 4,807 subjects. They saw a 57% reduction in death from heart disease. People who took Vitamin K2 supplements live 7 years longer, and had reduced vertebral (60%), hip (77%), and non-vertebral (81%) fractures.
In 1992 the journal Epidemiology published a 10-year study on men who took 800 mg/day of Vitamin C. They lived 6 years longer than those who consumed the RDA of 60 mg/day, and they had extended average lifespan and reduced mortality from cardiovascular disease and cancer.
In 1996, the American Journal of Clinical Nutrition studied 11,178 elderly people. Those who receivedsupplementation with Vitamin E showed reduced the risk of overall mortality by 34% and reduced the risk of coronary disease mortality by 47%. Supplementation of Vitamins C and E reduced the risk of overall mortality by 42% and reduced the risk of coronary disease mortality by 53%.
In 1997, the British Medical Journal studied 1,605 healthy men with no evidence of pre-existing heart disease. They found out that those who were deficient in Vitamin C had 350% increased incidence of sudden heart attacks compared to those who were not deficient in Vitamin C.
In 1998, a study was done on 88,756 nurses who took folic acid as part of a daily multivitamin. Findings included the following: (1) 400 mg/day or more of folate had lower risk for colon cancer (compared to 200 mg/day); (2) After 5 years of use: reduced risk for colon cancer; (3) After 15 years of use: 75% reduction in the risk of colon cancer.
Those who took Vitamin B6 supplementation had reduced risk for heart attack by 30%. Those who received Folate + Vitamin B6 can reduce homocysteine levels by up to 32% in healthy individuals (which means they have a lower risk for heart attack and stroke).
In 2008, a study on post-heart attack patients taking omega-3 supplementation showed lower risk for arrhythmia and 85% reduction in the risk for premature death.
In 2010 in Norway, elderly men without heart disease who supplemented with fish oil showed 47% reduction in the risk of premature death compared to those who did not supplement.
A 19-year study revealed that men with poor Vitamin D status have three times the risk for colorectal cancer than those with sufficient Vitamin D.
Researchers of the University of California conducted a meta-analysis of worldwide studies from 1996-2004. They found out that 1,000 IU/day of Vitamin D lowers risk for colorectal cancer by 50%.
A 2008 review of current research findings revealed that 1,000-4,000 IU/day intake of Vitamin D can protect against cancer of the breast, colon, prostate, ovary, lungs, and pancreas.
This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
Strictly Necessary Cookies
Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings.
If you disable this cookie, we will not be able to save your preferences. This means that every time you visit this website you will need to enable or disable cookies again.
3rd Party Cookies
This website uses Google Analytics to collect anonymous information such as the number of visitors to the site, and the most popular pages.
Keeping this cookie enabled helps us to improve our website.
Please enable Strictly Necessary Cookies first so that we can save your preferences!
