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Break Free from Addictive Junk Food

The AHA! Team — Wed, 11 Dec 2024 06:28:21 +0000

Al Sears, MD, CNS – In a breakthrough study, researchers at Yale and the University of Cologne reveal that your brain has been trained to crave and consume processed foods. I’m sure you know how hard it can be to resist certain insulin-spiking foods that score high on the glycemic index – like French fries, potato chips, pasta, and bagels. But why? The answer has nothing to do with weak willpower and it certainly has nothing to do with the latest nonsense from mainstream medicine about having a genetic mutation that makes you crave sweet foods. The real reason your brain craves junk food is far more disturbing… In a breakthrough study, researchers at Yale and the University of Cologne reveal that your brain has been trained to crave and consume processed foods. If you don’t do something about it, you won’t just gain weight; you’ll leave yourself vulnerable to all kinds of chronic conditions, like diabetes, heart disease, obesity, and cancer. The researchers found that eating these modern carb-loaded concoctions physically rewires your brain, so you subconsciously prefer them over natural, healthy foods.1 The study found that super-processed snacks and desserts activate the parts of your brain responsible for pleasure and reward and also release the feel-good hormone dopamine. Like it or not, you’ve been turned into an addict by America’s food companies. The researchers found that the more carb-heavy and processed-sugary products you eat, the more your brain craves them – and the effect lasts for months after you’ve stopped eating them. You see, the brain’s heightened response to these foods among study participants was even greater after eight weeks, the full length of the study – but the researchers added that their addictive effects were likely to keep increasing long into the future. That’s bad news because the typical American diet is loaded with carb-heavy, processed foods containing unnaturally high amounts of grains, cheap and unhealthy vegetable oils, dangerous preservatives, and refined sugar. But the problem is not just the harm these foods cause. They also leave your body starving for the vitamins, minerals, live enzymes, and micronutrients you need to ward off disease. And now we know why it’s so hard to quit eating them – because they’re also addictive. The good news is you can retrain your brain by switching to the right foods and the right kind of exercise – just as your primal ancestors did. You see, your body didn’t evolve to eat fake food. Your primal ancestors evolved to survive and thrive on protein, healthy fats, wild fruits, and vegetables. Today, Big Agra and greedy corporations have turned everything on its head – and they’ve made us addicts in the process. 6 Simple Steps That Will Help You Break Free From Big Food’s Addictive Junk So here are a few easy tips I give to my patients to help them break the habits that are lining the pockets of Big Food and destroying your health. Severely restrict ultra-processed foods. You can start by reducing processed carbohydrates. That means avoiding products that contain refined sugars and processed grains. Keep grains like wheat, rice, and corn, as well as breakfast cereals, cereal bars, and low-fiber or sweetened foods to a minimum. Instead, eat plenty of above-ground and green, leafy vegetables, onions and garlic, berries, and other fresh fruits, nuts, and seeds. Carbs should never make up any more than 5% or 10% of your total calorie intake. Avoid high-fructose corn syrup. This is one of the most processed and concentrated forms of sugar on the planet. One more reason to stay away from processed foods or anything packed in a box, can, or plastic container (even if it’s labeled organic). Once you cut this out, your brain’s sugar and carb addiction will be easier to break. Eat quality calories. Conventional doctors will tell you the key to fat loss is cutting back on calories. But it’s not about the quantity of calories. It’s all about the quality of calories. Eat meals based on protein…as many different kinds of protein as you can get. Protein signals your body to stop eating. Getting enough protein retrains your brain from “store fat” to “burn fat” and rids your brain of its refined sugar addiction Eat the right fats. Don’t cut back on fat. Instead, eat the right fats like omega-3s. Your body needs them to absorb vitamins and nutrients, and they are non-addictive. Practice short-duration, high-intensity, progressively challenging workouts. Exercise is one of the best ways to retrain your body and brain to eat the right foods. It also helps your body shed fat and resets your insulin response which goes haywire with an excess of carbs and refined sugar.2 Eat low glycemic index foods. High glycemic index foods, which are usually processed ones, are loaded with sugars, starches, and grains that cause hormonal hunger and trigger addictive brain patterns. But low glycemic index foods – those that don’t raise your blood sugar and are also the most nutrient-dense – curb your appetite. These include seeds, nuts, wild-caught salmon, grass-fed beef, free-range poultry, eggs, berries and fruits, and vegetables. To Your Good Health, Al Sears, MD, CNS References: 1. E Sharmili, et al. “Habitual daily intake of a sweet and fatty snack modulates reward processing in Humans.” Cell Metabolism. 22. March 2023 2. Reseland, Janne E. “Effect of long-term changes in diet and exercise on plasma leptin concentrations,” American Journal of Clinical Nutrition 2001;73(2): 240-245 To read the original article click here.

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Ultra-Processed Foods are Silently Altering Your Metabolism, Scientists Warn

The AHA! Team — Mon, 04 Nov 2024 06:33:17 +0000

Dr. Sanchari Sinha Dutta, Ph.D. via News-Medical – Study identifies metabolic changes caused by ultra-processed foods, raising concerns about their role in obesity, cardiovascular disease, and gut health disruption. Study: Association of ultra-processed foods intake with untargeted metabolomics profiles in adolescents and young adults in the DONALD cohort study. Scientists in France and Germany have conducted a study to identify urine and plasma metabolic biomarkers associated with ultra-processed food intake in adolescents and young adults. The study is currently available as a pre-proof in The Journal of Nutrition. Background Ultra-processed foods refer to industrially processed food products containing food-derived or reconstituted ingredients and other industrially isolated components. These components are typically used to increase the shelf-life and sensory properties of the products. The intake of ultra-processed foods is increasing exponentially worldwide, especially in developed countries. Epidemiological studies have consistently linked high intake of ultra-processed foods, particularly animal-based food products and sweetened beverages, to increased risks of obesity, cardiovascular disease, and metabolic disorders. Excessive intake of ultra-processed foods is also associated with chronic kidney disease, cancer, and neuropsychiatric complications. Ultra-processed foods contain excessive amounts of added sugars, salts, saturated fats, energy-dense components, and lower amounts of proteins and dietary fibers. Such poor nutrient profiles are believed to be responsible for negative health consequences. In this study, scientists have determined the associations between ultra-processed food intake both plasma and urine metabolite levels in adolescents and young adults. They applied untargeted metabolomics analysis to capture a wide array of metabolic changes linked to ultra-processed food intake. Over 40 metabolites linked to ultra-processed food consumption were identified, with key markers like indoxyl glucuronide signaling potential metabolic disruptions. The scientists selected these two biological matrices because short-term changes in metabolite levels related to dietary intake are more reliably reflected in urine samples, and plasma samples provide a more stable overview of long-term diet-responsive metabolic states. Study design The scientists analyzed data from the Dortmund Nutritional and Anthropometric Longitudinally Designed (DONALD) study, an ongoing study designed to regularly assess and follow healthy infants until adulthood. The DONALD study has been recruiting healthy infants annually since 1985 and regularly assesses their dietary intake, anthropometric measurements, urine sample collection, blood sample collection, medical parameters, lifestyle factors, and other sociodemographic data. Data from adolescents who provided 3-day dietary records and 24-hour urine samples was analyzed to determine the association between ultra-processed food intake and urinary metabolic profile. For young adults, the association between ultra-processed food intake and blood metabolic profile was determined by analyzing 3 or more 3-day dietary records within the 5-year period preceding a single blood measurement. Important observations A total of 339 adolescent urine samples and 195 young adult blood samples were analyzed in this study. There was an overlap of 139 participants between the two groups. The proportions of ultra-processed food intake relative to total food intake in adolescents and young adults were 22% and 23%, respectively. The most commonly consumed ultra-processed foods in both groups were sweetened beverages and ready-to-heat or ready-to-eat food products. Sweets, chocolates, ice cream, cereals, industrial breads, and processed meats and sausages contributed the most to energy intake. Mean energy contributions of various foods groups to the total UPF energy intake (%) in (A) Adolescent urine. Impact of ultra-processed food intake on urinary metabolic profile A total of 42 ultra-processed food-responsive metabolites were identified in adolescent urine samples. Of these metabolites, 21 showed positive associations with ultra-processed food intake. Among known metabolites identified in urine samples, ultra-processed food intake showed a significant positive association with indoxyl glucuronide and other partially characterized glucuronides. These glucuronides are involved in detoxification processes, notably the elimination of dietary substances through glucuronidation pathways. Impact of ultra-processed food intake on plasma metabolic profile A total of six ultra-processed food-responsive metabolites were identified in young adult plasma samples. Of these metabolites, 4-hydroxyglutamate and two structurally unknown metabolites showed positive associations with ultra-processed food intake. 4-hydroxyglutamate has previously been linked to metabolic syndrome and may be an indicator of metabolic stress. Impact of ultra-processed food intake on urine and plasma metabolite patterns A total of 25 metabolite patterns, identified using robust sparse principal component analysis (PCA), explained 61.7% of the variance in ultra-processed food-mediated metabolic changes in adolescent urine samples. A significant positive association of ultra-processed food intake was observed with one urinary metabolite pattern (‘xenobiotics and amino acids’) and one plasma metabolite pattern (‘lipids, xenobiotics, and amino acids’). Both metabolite patterns shared 29 metabolites that were primarily associated with xenobiotic metabolism, which involves the breakdown and elimination of foreign substances like food additives. Study significance The study finds that ultra-processed foods can induce changes in urine and plasma metabolite levels in adolescents and young adults through various pathways, including xenobiotic metabolism, amino acid metabolism, and lipid pathways. The study identifies indoxyl glucuronide and other partially characterized glucuronides as major urinary metabolites positively associated with ultra-processed food intake. Glucuronides are produced during glucuronidation, a key biological detoxification pathway. Regarding diet-related glucuronidation, evidence suggests that gut microbiome plays a key role in modulating microbial transformation of dietary substrates and glucuronide levels and biosynthesis of microbial metabolites. It is also well-established in the literature that ultra-processed foods can induce gut microbiota dysbiosis, which in turn is associated with a range of health adversities, including immunological and neuropsychological disorders. Overall, the study findings provide useful information on the complex biological mechanisms through which ultra-processed foods may affect metabolism and health. The findings also raise concerns about how the displacement of minimally processed foods by ultra-processed options can lead to both nutritional deficiencies and disruptions in gut health. Journal reference: Muli S. 2024. Association of ultra-processed foods intake with untargeted metabolomics profiles in adolescents and young adults in the DONALD cohort study. The Journal of Nutrition. https://www.sciencedirect.com/science/article/pii/S002231662401040X To read the original article click here.

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Ultra-Processed Foods Linked to Cancer, Early Death, Cognitive Decline

AHA Publisher — Wed, 14 Dec 2022 08:00:11 +0000

Dr. Josh Axe, DC, DNM, CN – When you hear “ultra-processed foods,” you probably pictures things like soda, cereal, cookies and frozen dinners — and you’d be right. According to a study published in the medical journal BMJ Open, these are considered ultra-processed foods, or “formulations of several ingredients which, besides salt, sugar, oils and fats, include food substances not used in culinary preparations.” A large body of research suggests that there are many dangerous effects of eating large amounts of ultra-processed foods, and there’s no doubt about it, the amount that many Americans eat is alarming. A 2021 JAMA study, for example, found that ultra-processed foods now account for two-thirds (67 percent) of calories on average in the diets of American children and teens. The BMJ study mentioned above uncovered that 58 percent of the average American’s daily energy intake comes from unhealthy foods like cakes, white breads and diet sodas. That’s not all. Research published in 2022 shows ultra-processed foods are linked withcancer and early death — and could even raise the risk of cognitive decline. What types of health problems may this lead to? As explained more below, consumption of such unhealthy ingredients is linked to problems including: obesity diabetes heart disease inflammatory bowel disease depression even cancer What Are Ultra-Processed Foods? Processed foods are those that have been changed in any way from their natural states, whether due to washing, canning, freezing or adding ingredients to them. Ultra–processed foods take things a step further: They are made mostly from substances extracted from foods, such as fats, starches, added sugars and hydrogenated fats, according to Harvard Health Publishing. Processed foods are definitely a tricky subject. Considering that many seemingly healthy foods come in packages today, it can be hard to tell the difference between “whole foods” and those that are processed. For example, is oatmeal an ultra-processed food? Are things like bagged trail mix or bottled fruit smoothies actually healthy choices? Breads and oatmeal are in fact “processed” even if they are healthy and homemade. You don’t just nibble on these grains — you process them into a loaf or rolled oats. Nut butters are processed, too, when they’re churned into a creamy spread. In fact, any food that hasn’t been directly pulled out of the ground and eaten is technically processed, like frozen fruits or canned veggies. The Processed Foods Spectrum: Not all processed foods are created equally, however. Chowing down on Twinkies is certainly not the same as adding frozen spinach to your smoothies, even though they’re technically both processed. What is the difference between processed and ultra-processed food? Check out the spectrum below: Avoid: Ultra-processed foods — This group includes things like frozen dinners (yes, that includes pizza), all sodas (even diet!), store-bought cakes and cookies (goodbye, Little Debbie), boxed cake mixes, etc. These are made with added fats, starches, added sugars, hydrogenated fat and other artificial ingredients. Not often: Processed foods — This includes ingredients like jarred pasta sauce, sausages, store-bought salad dressings and whole-grain bread. These aren’t terrible in moderation or when you’re short on time, but when possible, it’s best to make your own versions to limit added ingredients. When you do purchase these, look for those that have a limited amount (two to four) ingredients. Better: Minimally processed foods — This includes things like extra virgin olive oil, meats (naturally raised), plain yogurt, nut butters (where the only ingredients are the nut and salt), frozen vegetables and fruit that have been processed at their peak to lock in freshness and nutrition. Ideally these should be just one to two ingredients. Best: Unprocessed foods — Fresh fruit, wild-caught fish and veggies fall into this category. They’re delicious just as nature made them. Effects on Health What do ultra-processed foods do to your body? Research shows that diets high in processed foods are associated with: Weight gain and obesity, including among children and teens Heart disease and vascular diseases Diabetes Depression Cancer More A 2019 study published in the journal Cell Metabolism that compared the effects of an ultra-processed diet to those of an unprocessed diet found that people consumed about 500 more calories per day on the ultra-processed diet. The ultra-processed diet usually resulted in higher intake of carbohydrates and fat but not protein. Participants gained on average two pounds during the ultra-processed diet phase of the study, which lasted just 14 days. Another study found that over a five-year period, people who consumed more ultra-processed foods had higher risks of cardiovascular disease, coronary heart disease and cerebrovascular disease. This remained true even after the researchers adjusted for the nutritional quality of the diet (considering factors such as the amount saturated fat, sodium, sugar and dietary fiber in the diets). A 2018 study linked high consumption of these types of foods to a greater risk of developing certain types of cancer. Researchers found that a 10 percent increase in ultra-processed foods in someone’s diet was correlated to about an 11 percent increase in developing breast cancer. A 2022 study backed up this data, finding a correlation between ultra-processed food consumption and colorectal cancer. Researchers concluded, “In the three large prospective cohorts, high consumption of total ultra-processed foods in men and certain subgroups of ultra-processed foods in men and women was associated with an increased risk of colorectal cancer.” Then there is the effect on cognition, as noted by research published in JAMA Neurol: In a cohort study of 10,775 individuals, higher consumption of ultra-processed foods was associated with a higher rate of global and executive function decline after a median follow-up of 8 years. … These findings suggest that limiting consumption of ultra-processed food could be associated with reduced cognitive decline in middle-aged and older adults. Added sugar found in many packaged foods is also a big health concern. Today it’s estimated that about 90 percent of Americans’ “added sugar intake” comes from ultra-processed foods. In fact, sugar makes up about 21 percent of the calories found in ultra-processed foods. High consumption of sugar, as well as different types of artificial sweeteners, is associated with a variety of health conditions, from obesity to type 2 diabetes to migraines. Studies have shown that people who consume more than 21 percent of their daily calories from added sugar double their risk of death from heart disease compared to those who consume less than 10 percent of their calories from added sugars. It’s not an exaggeration to say that added sugars are killing us. Ultra-Processed Foods List What is considered ultra-processed food? These are the types of food products that are loaded with preservatives, additives and unrecognizable ingredients. Many are also artificially colored and flavored, often deep-fried, and contain next to no nutritional value. Many things offered at “fast food” restaurants fall into this category. Fast food is fast and cheap for a reason … the large majority of the time, it’s processed and pre-prepared. According to the Centers for Disease Control and Prevention’s National Center for Health Statistics, about 37 percent of American adults eat fast food on a given day. Data also showed eating fast food decreased with age, surprisingly increased with income, and was more popular among men and non-Hispanic Black adults. Some examples of ultra-processed foods to avoid include: Chips, many crackers and salty snacks, and French fries Frozen pizza and other frozen meals Many cheeses and processed meats, like hot dogs, bologna, etc. Cakes, cookies, brownies, donuts and frostings Candy Fast food Soda, many juices and energy drinks How to Eat Less Ultra-Processed Foods (Healthy Swaps) 1. Make Gradual Changes While it’s tempting to make drastic dietary changes, you and your family have a better chance of sticking to healthy habits if you decide on one change at a time. For example, if you usually serve soda or juice with meals, try replacing these with water instead. After a few days, remove another major source of sugar. Not only will this help ease you into changes mentally, but it’ll also help reduce any physical symptoms you might experience. 2. Shop with a Grocery List It’s a lot easier to make healthy choices and avoid ultra-processed foods when you have a list of the items you’re looking to add into your diet instead. Make a list of the meals you’re preparing for the week and all the ingredients required. If you’re thinking of heading to the store without eating, forget about it. Shopping on an empty stomach will make it harder to resist those foods you should avoid. 3. Shop the Store’s Perimeter You’ve probably heard it before, but there’s a reason it’s recommended that you shop the edge of the store and skip most of the middle aisles. Fresh produce, meats and dairy are nearly always around the store perimeter, while ultra-processed foods get stacked on the shelves in the middle of the store. By limiting the aisles you shop, you’ll resist temptation to purchase bad-for-you foods. Similarly, hit the healthier part of the grocery store first. One of the things I love about certain Whole Foods is that you enter the store in the vegetable and fruit area, so you start loading up on the best foods in the store well before you may start getting tempted by the naughty processed or ultra-processed foods. 4. Read the Ingredients List If there’s something on the ingredients list of a packaged food that you couldn’t buy to use in your own kitchen – or whose name you can’t even pronounce – it’s probably highly processed. Don’t forget that ingredients are listed in the order of how prevalent in a food they are. Beware of what’s listed as one of the first five ingredients, or better yet, avoid foods that have more than five ingredients in them. 5. Look Out for Added Sugars Food manufacturers have gotten cleverer about how sugars are listed by using different terms for the substance in the ingredients list. One rule of thumb is that ingredients ending with “ose” are sugars: Think sucrose, fructose and dextrose. Another is to use fancy or “natural” sounding sugars, such as: cane sugar beet sugar cane juice fruit juice 6. Try These Healthier Alternatives Instead of chips and fries— Make your own. You don’t have to stick to potatoes either. I’m a huge fan of spicy kale chips, zucchini chips and even sweet baked apple chips. Keep these on hand when you need a TV time snack or to nibble on while getting dinner ready. Instead of frozen pizzas — Try one of these easy homemade doughs, like this coconut crust pizza or cauliflower pizza crust with your favorite toppings, such as veggies. These are super tasty, come together quickly and you can customize them to your family’s tastes. In place of sugary drinks — Replace sugary sodas and store-bought juices with homemade drinks that taste great and are good for you, too. This anti-inflammatory green juice will boost your body’s natural defenses, while my orange carrot ginger juiceis a crowd-pleaser among kids. In place of cakes, cookies, muffins — Sweet treats don’t need to be eliminated entirely, but when there are alternatives that taste this good, there’s no need for ultra-processed versions. This chocolate frosting is fantastic atop homemade baked goods, maybe even on this gluten-free chocolate cake. Alternatives to fast food — You can steer clear of fast food by meal prepping and choosing healthier restaurant options. (Here are the restaurants I recommend.) Fast food’s ubiquity can be difficult to escape, but it can be done. Eliminating those foods and replacing them with healthier alternatives is one of the best things you can do for your family’s health. Conclusion What are ultra-processed foods? These are foods that are made with added ingredients, such as sugar, salt, fat, and artificial colors or preservatives. Examples include fast food, chips, frozen meals, soda, processed meats and cheeses, and desserts like cake and cookies. It’s been found that about 58 percent of the average American’s daily energy intake comes from unhealthy foods like cakes, white breads and diet sodas, while they make up up to two-thirds...

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Cognitive Decline Linked to Processed Foods, NEW Research Reveals

AHA Publisher — Wed, 07 Sep 2022 07:00:22 +0000

Stephanie Woods via NaturalHealth365 – It is well established that highly processed foods can increase your risk of chronic diseases such as diabetes, obesity, certain cancers, and heart disease – not to mention it can seriously expand your waistline – but now new research shows that it can significantly impact brain function. This groundbreaking research was presented in August 2022 at the Alzheimer’s Association International Conference in San Diego. It detailed the ways that these highly processed foods can play a significant role in increasing a person’s rate of cognitive decline. In fact, it only takes about 100 calories from these foods to negatively affect your health. That’s about two cookies. Clear Evidence: Processed Foods Create Inflammation, Affect Brain’s Neurotransmitters Processed foods are the ready-to-eat foods that line grocery store shelves. Sugary drinks, instant noodles, canned soups, and frozen meals are some of the biggest culprits. Hot dogs are also on the list, and even many foods that are labeled as “healthy” or marketed as low fat, low calorie, or low carb. The problem with these foods is that they contain many substances that, truth be told, the human body is not meant to ingest. When these substances enter the body, they begin to wreak havoc, creating inflammation that can affect the brain’s neurotransmitters. What’s more, they operate at the micro level and introduce billions of bacteria cells that attack the body’s systems and impair functions on several levels, including cognition. How to Make BETTER Choices and Lower Your Consumption of Highly Processed Foods While processed foods may seem more convenient because you don’t have to do much to prepare, you pay for that “convenience” with your health. The best way to reduce your consumption of highly processed foods is to just stop. Replace those foods with natural, whole foods that include grass fed meats, wild caught salmon, organic fruits, vegetables, sprouts, nuts and seeds. It really is that simple. If you don’t have time to prepare a fresh meal every day, meal prepping can be a tremendous help. There are companies that do the work for you, and you can choose what meals you want. Just be sure these services offer clean, organic, and fresh options. If you don’t want the expense of purchasing your meal prep kits you can always do it yourself. Purchase some containers that are freezer and dishwasher safe, then choose a day to cook and prep. That way, you will have your own version of fast food without all the substances that you don’t want. There are many books and websites devoted to meal prep, so finding a good plan shouldn’t be difficult. You should also make sure you are incorporating exercise into your daily routine and stay well hydrated. These two things are integral for flushing toxins out of your system. If you are ingesting even small amounts of highly processed food, engaging in these two activities may help. Exercise will cause you to sweat, which removes toxins, and water can help flush them out. Your health is important. Don’t compromise it because you would rather eat foods that are convenient instead of foods that are good for you. You will pay for it in the long run – and it’s very expensive. Sources for this article include: MedicalXpress.com To read the original article click here.

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Feeling Anxious or Blue? Ultra-Processed Foods May be to Blame

AHA Publisher — Wed, 31 Aug 2022 07:00:22 +0000

Florida Atlantic University via Newswise – Do you love those sugary-sweet beverages, reconstituted meat products and packaged snacks? You may want to reconsider based on a new study that explored whether individuals who consume higher amounts of ultra-processed food have more adverse mental health symptoms. Although ultra-processed foods are convenient, low cost, quick to prepare or ready-to-eat, these industrial formulations of processed food substances (oils, fats, sugars, starch, protein isolates) contain little or no whole food. They result from extensive ‘physical, biological, and chemical processes’ that create food products that are deficient in original and natural food. Ultra-processed foods typically include flavorings, colorings, emulsifiers and other cosmetic additives. While there is some evidence regarding ultra-processed food consumption and depression, data are sparse regarding other adverse mental health symptoms including anxiety and mentally unhealthy days. Researchers from Florida Atlantic University’s Schmidt College of Medicine and collaborators explored a nationally representative sample of the United States population to determine if individuals who consume high amounts of ultra-processed foods report significantly more adverse mental health symptoms including depression, anxiety and mentally unhealthy days. They measured mild depression, number of mental unhealthy days and number of anxious days in 10,359 adults 18 and older from the U.S. National Health and Nutrition Examination Survey. Results of the study, published in the journal Public Health Nutrition, showed that individuals who consumed the most ultra-processed foods as compared with those who consumed the least amount had statistically significant increases in the adverse mental health symptoms of mild depression, “mentally unhealthy days” and “anxious days.” They also had significantly lower rates of reporting zero “mentally unhealthy days” and zero “anxious days.” Findings from this study are generalizable to the entire U.S. as well as other Western countries with similar ultra-processed food intakes. “The ultra-processing of food depletes its nutritional value and also increases the number of calories, as ultra-processed foods tend to be high in added sugar, saturated fat and salt, while low in protein, fiber, vitamins, minerals and phytochemicals,” said Eric Hecht, M.D., Ph.D., corresponding author and an affiliate associate professor in FAU’s Schmidt College of Medicine. “More than 70 percent of packaged foods in the U.S. are classified as ultra-processed food and represent about 60 percent of all calories consumed by Americans. Given the magnitude of exposure to and effects of ultra-processed food consumption, our study has significant clinical and public health implications.” Researchers used the NOVA food classification for the study, which is a widely used system recently adopted by the Food and Agricultural Organization of the United Nations. NOVA considers the nature, extent and purpose of food processing in order to categorize foods and beverages into four groups: unprocessed or minimally processed foods, processed culinary ingredients, processed foods and ultra-processed foods. “Data from this study add important and relevant information to a growing body of evidence concerning the adverse effects of ultra-processed consumption on mental health symptoms,” said Charles H. Hennekens, M.D., Dr.PH, co-author, the first Sir Richard Doll Professor of Medicine, and senior academic advisor, FAU Schmidt College of Medicine. “Analytic epidemiologic research is needed to test the many hypotheses formulated from these descriptive data.” According to the National Institute of Mental Health, nearly 1 in 5 adults live with a mental illness. Mental illnesses, including depression and anxiety, are leading causes of morbidity, disability and mortality. To read the original article click here.

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Proper Nutrient Intake Promotes Longevity, Study Suggests

AHA Publisher — Mon, 08 Aug 2022 07:00:26 +0000

News Staff via NaturalHealth365 – We’ve all heard it’s important to take in enough vitamins, minerals, and other nutrients. A healthy, balanced diet is essential to looking and feeling your best. But how are longevity and diet related? Keep reading to find out how your nutrient intake can affect mortality risk. In fact, according to one study published in the Annals of Internal Medicine, the answer is quite interesting – with a catch. Can Nutrient Intake Promote a Longer Life? If you don’t consume enough nutrients, it could lead to health problems in the long run. But what about nutrition for longevity? This is what the Annals study sought to determine. Researchers tried to find out if there’s a link between adequate nutrient intake and reduced mortality. They followed 27,000 adults over the age of 20 from the United States over several years. Researchers questioned participants about their nutrient intake from both food and supplements. Nutrient intake was considered “adequate” when intake was at or above the estimated average requirements. They then looked for correlations between nutrient intake and mortality. The study concluded that adequate vitamin K and magnesium intake led to a lower risk of death than inadequate intake. Additionally, sufficient vitamin A, vitamin K, zinc, and copper intake appeared to lower heart disease risk. Supplements vs. Nutrients from Food … Which One Is Better? The study suggests nutrient intake may be linked to a lower risk of mortality. However, there was a caveat to these results. The reduced mortality risk was only seen with nutrients that came from food, not dietary supplements. Those who took nutrient supplements didn’t appear to have a decreased risk of mortality or heart disease. So it would seem that the best source of nutrients is the food you eat. Moreover, taking too much calcium in supplements was associated with higher cancer risk. So taking in more nutrients than necessary could actually be harmful to your health. How to Get the Most Nutrients in Your Diet? Of course, don’t misunderstand the message here; dietary supplements can be vital for those who can’t get enough intake through food alone. For example, people with certain health conditions or food allergies. Folic acid is an essential supplement for pregnant women as it helps prevent fetal birth defects. Nutrient supplements have their place when needed. Even if there’s no evidence that nutrient supplements increase longevity, nutrient supplements can significantly improve the quality of your life and may be necessary. Supplementing with essential nutrients like CoQ10, magnesium, and vitamin C is linked to better heart health. You can also up your nutrition intake through food by consuming lots of whole, organic meals. Some foods, like microgreens, are particularly rich in nutrients like zinc, vitamin B6, and magnesium. To strive for the best possible health, choose a diet packed with organic (chemical-free) vegetables, fruits, and non-toxic fats or protein. Whenever possible, minimize (or avoid) processed foods, grow your food or look for high-quality, locally sourced organic food. Undoubtedly, eating a balanced (clean) diet will help you live a long and healthy life. So try making some changes today … what have you got to lose? Sources for this article include: LiveScience.com ACPJournals.org

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Doctor Explains Why Foods With Sugar, Flour Are Habit-Forming and How to Break the Cycle of Food Addiction

AHA Publisher — Wed, 19 Jan 2022 08:00:25 +0000

News Staff via CBN News – Ending the cycle of food addiction can seem daunting and overwhelming to many. One doctor says avoiding certain kinds of foods is key and that everyone has the power to end their obsession. Dr. Susan Pierce Thompson, founder, and CEO of Bright Line Eating told CBN’s Healthy Living that Americans who suffer from obesity and poor eating habits are jeopardizing their health. “Obesity rates keep skyrocketing, but of course with COVID among us, obesity is an independent risk factor for serious outcomes and even death from COVID,” she said. “So, just in the last couple of years, the risks of obesity have become even more extreme.” Thompson explained that she too suffered from food addiction and depression, despite having success in college and with her career. “For me, the excess eating and the weight gain definitely went along with depression, low mood, excess sleeping and feeling really sluggish,” she noted. “When I finally adopted the solution I teach people now and changed my eating, all that melted away. The depression melted away and my energy skyrocketed. It was really the eating that was keeping me down.” Thompson continued, “Food addiction is a manageable addiction in the sense that we can still succeed in our careers. I was using food to manage the stress of the success I was having in life… the stress of the responsibilities. With the acceleration of food use, I was able to succeed in life and just keep using that food as a crutch. That was sort of the bafflement that I had was why can I be successful in so many areas of my life, but not tackle this weight problem and it’s because of addiction,” she said. She pointed out that dependency on specific foods is an important factor in the cycle of addiction. “We are really talking about processed foods. I like to alert people to sugar and flour,” she said. “Because it’s really foods made of sugar and flour – those highly refined, highly processed foods – that if you think about it are made in the same way that heroin and cocaine are made. You just take an inner essence of a plant, refine and purify it into a fine powder and that’s where you get the drug.” “Food also is addictive is the sense that even eating is addictive,” Thompson added. “One of the reason it’s the hardest is that it’s both a substance addiction and a process addiction and we can get addicted to the process of eating.” Ultimately, Thompson says most people know what foods they should avoid yet the issue is implementing healthy practices. “The issue is applying it in our real lives – execution over the long term. Especially on Friday night when we want to have beer, pizza, and wings with our friends. That’s when our willpower is going to break down.” To read the original article click here.

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How Much Sodium Per Day Do You Need?

AHA Publisher — Wed, 17 Nov 2021 08:00:05 +0000

Jillian Levy, CHHC via Dr. Axe – How much sodium per day do you need? It turns out, it’s often a lot less than most people consume. As of late 2021, 96 countries around the world have adopted “sodium reduction strategies” to help reduce the amount of sodium that their populations consume on average. One strategy for doing this is by setting limits on the amount of salt and sodium that can be added to popular processed foods and drinks. In October, 2021, the U.S. Food and Drug Administration (FDA) and Center for Food Safety and Applied Nutrition released guidance on “voluntary short-term goals” for sodium content in commercially processed, packaged and prepared foods made in the U.S. The goal of these new guidelines is to reduce excess sodium intake among both children and adults, since studies show that most Americans consume far too much. What’s the danger in consuming too much sodium? Even though it’s a mineral that we need in small amounts to maintain certain bodily functions, a high-sodium diet can contribute to problems like high blood pressure, kidney dysfunction and bone loss. How much sodium per day do you need? Read on to find out. What Is Sodium? Why Do We Need It? Sodium is commonly referred to as “salt.” Many studies show that it’s widely present in the American diet, most often in the form of sodium chloride, which is added to a variety of packaged, canned, bottled and frozen foods and beverages. Even though most people get too much of it, sodium is an important electrolyte mineral that is involved in muscle contraction and the regulation of blood pressure, blood volume and nerve function. How much sodium per day is needed? Sodium recommendations can differ based on a variety of factors. Competitive athletes, for example, should be mindful of their sodium intake and be sure to replenish any electrolytes that are lost through sweat when working out. According to the FDA, more than 70 percent of total sodium intake among Americans is from sodium added during food manufacturing and commercial food preparation. Only 30 percent or less of salt intake is from added table salt or small amounts of salt naturally found in some foods (like meat, dairy products and eggs). When experts refer to “commercially processed and packaged foods,” they are talking about foods to which sodium has been added, not foods that naturally contain some sodium, such as milk. Processed foods that are high in sodium are often multiple-ingredient foods that have been packaged for direct sale to consumers or use in food establishments like restaurants. Sodium is added to packaged and processed foods not only because it enhances the taste, but because it plays a role in food safety and preservation. For example, salt/sodium can help improve microbial safety and stability of foods, extending shelf life and limiting the chances of foodborne illness outbreaks. How Much Sodium Per Day? (New FDA Guidelines) Average sodium intake in the U.S. is estimated to be approximately 3,400 milligrams per day. This is considerably more than the amount recommended by the Dietary Guidelines for Americans. How much sodium per day should you have? Most authorities advise people 14 years and older to limit their consumption to 2,300 mg/day. In the U.S, “normal sodium levels” that can be supportive of general health are between 1,500 and 2,300 mg/day. A recommendation of no more than 2,300 mg/day has been based on a large body of research that indicates that higher than this amount may increase the risk for certain health conditions, especially high blood pressure (also called hypertension). FDA’s 2021 Guidelines: The FDA stated that its 2021 sodium reduction recommendations have the goal of “encouraging gradual, efficient reduction of overall sodium content.” The organization believes this is possible to do without disrupting the taste or shelf life of popular products, such as cheeses, condiments and soups. The main concern with high sodium intake in the U.S. is that it increases the risk for cardiovascular health problems. It’s been found that sodium consumption in the U.S. comes from a relatively small number of products that are produced by a limited number of food manufacturers. Therefore, the FDA believes that the best way to go about lowering the country’s salt intake is to have these manufacturers gradually reduce how much is used during the manufacturing process. Experts have pointed out that people’s taste buds can adapt to lower salt intake over time, so less salt in foods shouldn’t be a problem from a taste standpoint. This updated FDA guidance aims to help Americans reduce their average sodium intake to 3,000 mg/day. Experts believe that by encouraging food manufacturers, restaurants and food service operations to gradually reduce sodium in foods over time it will help people consume less salt/sodium without even really being aware of it. The 3,000 mg of sodium per day recommendation is still higher than the ideal sodium limit of 2,300 mg/day. However, the idea is that this is a step in the right direction and that’s it’s a realistic goal to hit within the next two to three years. At this time, the FDA guidance is intended to be viewed only as a recommendation, unless specific regulatory or statutory requirements change. For now, the guidance is suggested and encouraged for food manufacturers to follow but not required by law. How much sodium should you have a day on a low sodium diet? People with high blood pressure (or hypertension) are sometimes put on a low-sodium diet by their doctors to improve their conditions and prevent complications. How much sodium is OK for high blood pressure? For example, is 1,000 mg of sodium a lot? Is 200 mg of sodium a lot? The American Heart Association recommends no more than 2,300 mg a day for mostly healthy adults. It’s even less, ideally no more than 1,500 mg per day, for adults with hypertension or heart disease. This is based on the fact that your body only needs about 500 milligrams of sodium per day to function properly, which translates to less than a quarter teaspoon of added salt. Between 1,000 and 1,500 mg/day is generally low, but it’s possible as long as you monitor what you eat. Sticking to less than 200 to 500 mg of sodium per day is very low and often difficult to do. This would require eating nearly zero processed foods and a strict diet consisting of only homemade and mostly raw plant foods — plus such low amounts may contribute to some side effects, such as dizziness, weakness and brain fog. Too Much Salt vs. Low Sodium Consuming too much salt/sodium is a much more common problem than not consuming enough. For example, the average sodium intake for Americans is about 3,400 milligrams daily, nearly seven times the minimum amount that the human body needs! When your diet is high is salt (in other words, you have “excess sodium consumption”), you’re more at risk for: Hypertension, which is a leading cause of heart disease and stroke. Heart disease is currently the leading cause of death in the United States, while stroke is the fifth leading cause. An increase in excretion of calcium through the urine, which results in bone loss and higher risk for osteopenia or osteoporosis. Kidney disease due to damage of the small, delicate blood vessels in the kidneys. Decreasing population sodium intake is expected to reduce rates of hypertension. Research also shows that the increase in blood pressure seen with aging, common to most Western countries, is not observed in populations that consume low-sodium diets. Consuming less sodium may be able to help lower your blood pressure if this is a condition you’re dealing with. This approach has been demonstrated in many studies investigating the effects of the MIND Diet and DASH Diet (which stands for dietary approaches to stop hypertension). Researchers estimate that reductions in average sodium intake to a level of roughly 2,200 mg/day would result in tens of thousands fewer cases of heart disease and stroke each year, as well as billions of dollars in health care savings over time. How to Eat a Lower-Sodium Diet: Now that you know the potential dangers associated with high salt consumption, let’s look at how you can keep your intake in check. You can determine how much sodium a food contains by reading the nutrition facts label. A food is likely to be high or relatively high in sodium if the ingredient label includes words like “sodium,” “salt” and “soda” within the first few ingredients. As a general rule of thumb, processed foods that have been smoked, cured, salted or canned are generally foods high in sodium and should be limited. Foods high in sodium to avoid or limit include: Breads and rolls Pizza Sandwiches Condiments, like mustard, relish, mayonnaise Cold cuts, hot dogs, salami and other cured meats Soups Burritos and tacos Pre-made entrees and frozen dinners Savory snacks, such as chips, popcorn, pretzels, snack mixes and crackers Cheeses Tomato sauces Packaged vegetables Some bottled juices Soy sauce Salad dressings Boxed dessert mixes Buttermilk and some salted butters Foods that are naturally lower in salt/sodium include: Fresh fruits Fresh vegetables Whole grains Dried and then prepared legumes and beans (or rinsed well if canned) Nuts and seeds that aren’t roasted and smoked Lean animal protein and fish Salt substitutes that can be used in place of regular table salt to boost flavor of foods, such as garlic, onion, herbs, spices, lemon juice and vinegars Conclusion How much sodium per day do you need? For most adults in the U.S., it’s lower than what they consume. More than 70 percent of Americans’ sodium intake comes from foods where sodium is added during food manufacturing and commercial food preparation. This is why the FDA is recommending manufacturers reduce sodium content in popular foods. Average sodium intake in the U.S. over 3,400 mg/day, which can contribute to hypertension, cardiovascular and kidney disease, and bone loss. How much sodium per day should you have? Recommended daily sodium intakes depend on factors like your age, activity level and how generally healthy are (including your blood pressure). For most people, it’s recommended to stay below 2,400 milligrams of sodium per day. Ideally, however, sodium intake should actually be lower than 1,500 milligrams. Foods high in sodium include processed meats, canned foods, salty snacks and frozen or convenience items. Whole, fresh foods like veggies, fruits, fish and grains, on the other hand, are naturally low-sodium foods. To read the original article click here.

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Meeting Sleep Recommendations Could Lead to Smarter Snacking

AHA Publisher — Wed, 22 Sep 2021 07:00:40 +0000

Ohio State University via Newswise – COLUMBUS, Ohio – Missing out on the recommended seven or more hours of sleep per night could lead to more opportunities to make poorer snacking choices than those made by people who meet shut-eye guidelines, a new study suggests. The analysis of data on almost 20,000 American adults showed a link between not meeting sleep recommendations and eating more snack-related carbohydrates, added sugar, fats and caffeine. It turns out that the favored non-meal food categories – salty snacks and sweets and non-alcoholic drinks – are the same among adults regardless of sleep habits, but those getting less sleep tend to eat more snack calories in a day overall. The research also revealed what appears to be a popular American habit not influenced by how much we sleep: snacking at night. “At night, we’re drinking our calories and eating a lot of convenience foods,” said Christopher Taylor, professor of medical dietetics in the School of Health and Rehabilitation Sciences at The Ohio State University and senior author of the study. “Not only are we not sleeping when we stay up late, but we’re doing all these obesity-related behaviors: lack of physical activity, increased screen time, food choices that we’re consuming as snacks and not as meals. So it creates this bigger impact of meeting or not meeting sleep recommendations.” The American Academy of Sleep Medicine and Sleep Research Society recommend that adults sleep seven hours or longer per night on a regular basis to promote optimal health. Getting less sleep than recommended is associated with higher risk for a number of health problems, including weight gain and obesity, diabetes, high blood pressure and heart disease. “We know lack of sleep is linked to obesity from a broader scale, but it’s all these little behaviors that are anchored around how that happens,” Taylor said. The study abstract is published in the Journal of the Academy of Nutrition and Dietetics and the research will be presented in a poster session on Oct. 18 at the 2021 Food & Nutrition Conference & Expo. Researchers analyzed data from 19,650 U.S. adults between the ages of 20 and 60 who had participated from 2007 to 2018 in the National Health and Nutrition Examination Survey. The survey collects 24-hour dietary recalls from each participant – detailing not just what, but when, all food was consumed – and questions people about their average amount of nightly sleep during the work week. The Ohio State team divided participants into those who either did or didn’t meet sleep recommendations based on whether they reported sleeping seven or more hours or fewer than seven hours each night. Using U.S. Department of Agriculture databases, the researchers estimated participants’ snack-related nutrient intake and categorized all snacks into food groups. Three snacking time frames were established for the analysis: 2:00-11:59 a.m. for morning, noon-5:59 p.m. for afternoon, and 6 p.m.-1:59 a.m. for evening. Statistical analysis showed that almost everyone – 95.5% – ate at least one snack a day, and over 50% of snacking calories among all participants came from two broad categories that included soda and energy drinks and chips, pretzels, cookies and pastries. Compared to participants who slept seven or more hours a night, those who did not meet sleep recommendations were more likely to eat a morning snack and less likely to eat an afternoon snack, and ate higher quantities of snacks with more calories and less nutritional value. Though there are lots of physiological factors at play in sleep’s relationship to health, Taylor said changing behavior by avoiding the nightly nosh in particular could help adults not only meet the sleep guidelines, but also improve their diet. “Meeting sleep recommendations helps us meet that specific need for sleep related to our health, but is also tied to not doing the things that can harm health,” said Taylor, a registered dietitian. “The longer we’re awake, the more opportunities we have to eat. And at night, those calories are coming from snacks and sweets. Every time we make those decisions, we’re introducing calories and items related to increased risk for chronic disease, and we’re not getting whole grains, fruits and vegetables. “Even if you’re in bed and trying to fall asleep, at least you’re not in the kitchen eating – so if you can get yourself to bed, that’s a starting point.” To read the original article click here.

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