Avoid Processed And Ultra-processed Foods
Anything that does not come directly from the vine, bush, tree, or from the earth is considered processed food.
Bread and pasta are processed goods. The same goes for anything canned or frozen.
Depending on the amount of adulteration the food goes through, processing may be considered minimal or significant.
Ultra-processed foods are at the far end of the altered table.
Examples of ultra-processed foods include breakfast cereals, pizza, soda, chips and other salty/sweet/savory snacks, packaged baked goods, microwaveable frozen meals, instant soups and sauces, and much more.
Ultra-processed foods are defined as: Food products containing several ingredients that are not traditionally used in cooking. Besides salt, sugar, oils and fats, they can include artificial flavors, colors, sweeteners, and other additives “used to imitate sensorial qualities of unprocessed or minimally processed foods” These ingredients may also be added “to disguise undesirable qualities of the final product”
They typically contain preservatives and chemicals that give them an unnaturally long shelf-life
The difference between processed foods and ultra-processed foods in terms of sugar content is dramatic.
The researchers found that about 2% of the calories in processed foods came from added sugars.
By definition, unprocessed or minimally processed contained none.
Ultra-processed foods, on the other hand, got 21% of their calories from added sugars.
The study concluded that: “Decreasing the consumption of ultra-processed foods could be an effective way of reducing the excessive intake of added sugars in the USA.”
On a positive note
The researchers also found that there were significant differences in how much ultra-processed food people ate.
20%, about 60-M Americans got more than 70% of their calories from Real food, i.e. unprocessed or minimally processed, and 30% from ultra-processed fare.
As noted by Time Magazine: “7.5% of the people with the lowest processed food consumption actually met the federal dietary recommendations of eating no more than 10% of daily calories from sugar.
So if people avoid processed foods, it is possible to reach recommended nutritional requirements.”
So, eating a diet consisting of 90% Real food and only 10% or less processed foods is a doable goal for most that could make a significant difference in your weight and overall health.
One just needs to make the commitment and place a high priority on doing it.
Since by doing it one is cutting a lot of energy (carbs) from the diet when eliminating processed sugars and grains, they need to be replaced with something better.
We can eat as much high quality healthy fat as we want. The human body needs saturated and monounsaturated fats to stay healthy, in appropriate quantities, as they provide many beneficial effects.
It is good to target about 90% of fat calories from them. If insulin resistant, one may need upwards of 50-85% of the daily calories in the form of healthy fats.
Good sources include coconut and coconut oil, avocados, butter, nuts, and animal fats.
Remember, fats are high in calories but small in volume, so when looking at your plate, vegetables should be the largest portion by far, as they are not calorie dense.
Moderate amounts of high quality protein found in Organically-raised, grass-fed or pastured meats and dairy products, fish, legumes, and nuts. Aim for 0.50 gram of protein per pound of lean body mass, which places most people in a range of 40-70 grams of protein per day.
Be sure to get most of the diet fiber in the form of vegetables, not grains, and focus on eating more vegetables, nuts, and seeds.
Eat healthy, Be healthy, Live lively.
HeffX-LTN
Paul Ebeling
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