Generally speaking, and with the exception of milk and honey, the carbohydrate in nature virtually always comes with fiber attached. Whether from orchards, meadows, gardens, or forests, and whether as roots, leaves, stems, or fruits, intact—or whole—carbohydrates belong to four major categories (fruits, vegetables, beans, and grains), all of which are rich in fiber as well as phytonutrients, the source of their often vibrant colors. Continue reading
Category Archives: Ultraprocessing
Nourishing Yourself With Joy
Joy has been in the news lately, and that’s what I want to talk about today.
Eating is meant to be a source of joy, as satisfying as the sunrise. Like listening to music. Talking with friends, or sitting together on a bench at the park. The wind at your back. Trading backrubs. Dancing. Stretching. A hot shower. A book that transports you to the other side of the universe. Walking along the shore.
Eating is deeply satisfying. It speaks to your soul. Eating is sour, sweet, bitter, spicy, umami. Crunchy, soft, toothy, smooth, sticky. Beautiful, colorful, warm, cool, icy, bubbly. Expressive, imaginative. Fun, chaotic, quiet, or peaceful. Continue reading
Is it Really Food?
While talking with patients about how to improve the nutritional value of their meals, we used to talk about real food that had not been processed, refined, stripped, polished, fortified, enriched or otherwise modified. Fruits, vegetables, legumes, nuts, seeds, grains, fish, eggs, dairy products, and meats. And that’s about it.
Here are some guidelines: The first is not to eat anything you have to be told is food. If you have to be told it’s food, it isn’t. Like “processed American cheese food.” Talk about truth in advertising. Some products at the supermarket have names that have nothing whatsoever to do with food. Like Miracle Whip®. Or Cool Whip®. These are not foods either, and that’s why I’m not buying. Continue reading
The Effects of Lifestyle on Function
Recently I wrote about a patient I met many years ago. Like most people, he spent a fair amount of time thinking about medical expenses. That was understandable, as his elevated blood pressure required treatment with four medications.
I explained to him that if he could make a couple of lifestyle changes, there was a good chance that he would be able to reduce the number of blood pressure medications he took. Could he take a short walk when possible? Could he cut back on ultraprocessed food items, like Ritz crackers and cheese whiz, and substitute homemade popcorn and a slice of Jarlsberg or cheddar on wasa crackers? What about more fresh fruit and vegetables? Maybe, but he was worried about the cost. Continue reading
More Disturbing News About Ultraprocessed Products
Almost three-quarters of packaged consumables sold in the United States are ultraprocessed. The vast majority of ultraprocessed packaged products for sale in the supermarket are placed in the center aisles. They comprise most of the menus at chain restaurants including, but not limited to, drive-through and “fast-food” establishments. At this point, they may safely be said to have edged out consumption of nourishing food in the United States. Continue reading
Disturbing News About Ultraprocessed Products
My friend Nancy recently asked about a jar of “light mayo” whose first and third ingredients were water and “modified food starch,” respectively. She bought it because, in contrast to the 100 kcal found in conventional mayonnaise, it listed calories per serving at 35 kcal. I would say that it is an expensive way to buy water and flour. Currently, approximately two-thirds of the calories in the standard American diet derive from ultraprocessed items. I would like to discuss the many recent articles connecting illness and ultraprocessed products. Note that I don’t call them “food.” Continue reading