Nutritionist from Harvard University, The one ultra-processed product that I never buy and what I consume in its place.
It is a regular occurrence. As the Harvard University's Director of Nutritional, Lifestyle, and Metabolic Psychiatry, I watch patients' symptoms of mood disorders lessen, their stress levels drop, their energy levels rise, and their cognitive impairments improve when they replace highly processed foods in their meals with unfinished, nutrient-dense alternatives.
Our food supply can keep up with the demands of our expanding population thanks to advanced innovations in food production. But at what price? Ultra-processed foods may be harmful to our mental and physical well-being. However, they currently make up almost 50% of the calories in the typical American diet. I make a concerted effort to stay away from them. And in particular, I avoid sugary cereals for morning.
Why foods that are highly processed are so unhealthy
Ultra-processed foods are commercial products made from genetically modified crops that are farmed extensively, such as sugar, soy, and corn. They are usually quite delicious, inexpensive to make, and easy to buy and eat. Regrettably, these foods frequently lose their inherent fiber, vitamins, and minerals during the numerous processing stages. They have a lengthy shelf life, which is usually attributed to the addition of chemicals, artificial flavors, sweeteners, colors, and preservatives. In addition, they frequently have low levels of omega-3 fatty acids and excessive levels of omega-6 fatty acids.
The high omega-6 to omega-3 ratio, unnatural chemical content, sugar content, and low nutritional value of ultra-processed foods contribute to inflammation and negatively impact the microbiota. Over time, eating a lot of ultra-processed food can lead to a number of physical and mental health issues, including as obesity, diabetes, and anxiety and despair.
appetizers such as cookies, crackers, and chips; salad dressings; a variety of sauces; drinks with added sugar; and premade frozen meals. Over the past few decades, all of these have become mainstays in the American diet. Even worse, despite the fact that eating them is still associated with chronic inflammation and unfavorable health effects, they are frequently promoted as health foods.
The No.1 avoidance of highly processed foods
When you walk into most grocery shops in the United States, you'll see an entire cereal aisle featuring cheery mascots and catchy slogans to draw in customers, especially kids. However, are you aware of what you actually put in your breakfast bowl and how it either helps or hinders your ability to function during the day? Breakfast cereals typically include nearly all of the daily amount of added sugar along with simple carbs. Eating this for breakfast might cause blood sugar surges, which make us feel hungry several hours later and more likely to seek for a sugary snack in between meals. Having a high-carb breakfast can also cause irritation, low energy, and fogginess later in the day.
The No.2What I decide not to eat with cereal
A nutritious breakfast has a good ratio of carbohydrates, lipids, and proteins. As obtaining this through highly processed foods is difficult, I suggest combining entire plant foods with your preferred clean protein and a good fat. Your body and mind will be strengthened by a balanced breakfast that includes these ingredients, which will also encourage you to make healthy eating choices later in the day.
Among my favorite breakfasts for brain wellness are:
- Homemade chia seed pudding topped with a small amount of walnuts.
- Blueberries a scrambled egg dish with tomatoes, avocado.
- Spinach or other vegetables If you're on the go for breakfast, try a green smoothie with leafy greens, nut butter, and clean protein powder!
How to reduce your intake of cereal and other highly processed foods.
You may enhance your gut health by reversing chronic inflammation, lowering your risk of nutrient deficiencies, and creating a more balanced microbiome by consuming less ultra-processed food as well whole foods in your diet. This final advantage is a crucial initial step toward supporting the health of the other organ groups and general metabolic health, as well as enhancing mental fitness through the gut-brain connection.
Breakfast cereals typically include nearly all of the daily amount of added sugaralong with simple carbs.
Eliminating ultra-processed foods completely can be intimidating because they are so prevalent in our surroundings. If these foods are a mainstay of your diet now, I suggest gradually introducing a few substitutions each day.
A healthy substitute for your morning cereal is a fantastic place to start. Always keep in mind that balance is key! Consider including these foods in your 80/20 diet, which calls for complete, nutrient-dense foods to make up 80% of your intake. You can take it easy and enjoy life as it comes with the remaining 20%.
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