As a primary care physician specializing in functional, integrative, and lifestyle medicine, I often counsel patients on the profound impact of nutrition on overall health. One of the most concerning trends I’ve observed is the prevalence of ultra-processed foods in our diets. These foods, which dominate the shelves of most grocery stores, pose significant health risks despite often being marketed as healthy options. This is a realization that I've only come to realize only after reading and learning as much as I can on the ingredients used on food labels and the food industry as a whole. One thing is for certain, the food industry does not have your health in their best interest.

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What are Ultra-Processed Foods?

Ultra-processed foods are products that have undergone multiple stages of industrial processing. These foods typically contain ingredients not found in home kitchens, such as preservatives, colorings, flavorings, and artificial additives. Examples include packaged snacks, sugary cereals, soft drinks, instant noodles, and frozen meals. Think of anything in the grocery store that is packaged in a box, bottle, plastic or a bag. That is essentially every isle in a grocery store.

The Deceptive Marketing of Ultra-Processed Foods

Many ultra-processed foods are marketed as healthy. You’ll often see labels boasting about being fortified with vitamins, minerals, or fiber. However, these claims can be misleading. While these foods might contain added nutrients, they often lack the essential vitamins, minerals, and fiber found in whole foods. They also disrupt the matrix in which those nutrients are bound, which allows your body to properly absorb and digest them in a healthy, natural way. When these nutrients are refined, they often can be absorbed too quickly resulting in a glucose spike or disruption in proper metabolism.

Added Sugars and Their Addictive Nature

One of the most harmful aspects of ultra-processed foods is the high content of added sugars. Consuming high amounts of added sugars can lead to weight gain, insulin resistance, and an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers. Moreover, added sugars can trigger addictive responses, encouraging overconsumption and creating a cycle of unhealthy eating habits. Ever hear of the term "hangry?" If you think about it, it describes the state in mind where you are irritable because you're hungry for food. We don't necessarily equate it to sugar, but what if we did? If we take a step back and look at individuals who are using addictive substances, don't they get irritable if they don't get their next hit or dose?

Shopping Tips for Healthier Choices

Ultimately, I recommend focusing your shopping efforts on the fresh produce area as best you can. Here are some tips to help you navigate grocery stores more effectively:

• Education is key: watch youtube videos (How Ultra-Processed Foods Took Over America And Can Even Pass For Healthy | Business Insider), read diet and nutrition books, be familiar with how much added sugar is in the products you are consuming‍
• Stick to the Perimeter: Most grocery stores are designed with fresh produce, dairy, and meats around the perimeter. Start your shopping here and fill your cart with whole, unprocessed foods
• ‍Read Labels Carefully: When you do need to venture into the aisles, read labels carefully. Look for products with minimal ingredients and avoid those with added sugars, artificial additives, and preservatives. Even "natural flavors" is an ingredient that should be interpreted with caution! We can die from "natural" causes as well! Not all "natural" things are necessarily good! ‍
• Cook at Home: Preparing meals at home gives you control over the ingredients you use. Focus on recipes that feature whole foods and avoid those that rely on processed ingredients. We are customers of Marley Spoon, which sends us ingredients every week and recipes to cook. Not only does this save us time from having to go grocery shopping, it helps save us money by not allowing us to buy items we weren't planning on buying in the first place! Rule of thumb: Never go grocery shopping or to Costco when you're hungry! ‍
• Plan Your Meals: Planning your meals in advance can help you make healthier choices. This ties in with the previous bullet point as we typically eat leftovers for lunch from our previous meals cooked at home!

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Conclusion

As a physician, I cannot overstate the importance of reducing your intake of ultra-processed foods. While they may be convenient and appealing, the long-term health risks far outweigh the short-term benefits. By prioritizing fresh, whole foods and making mindful choices, you can take a significant step towards better health and well-being. At our direct primary care clinic, we are committed to helping our patients make informed decisions about their diet and lifestyle, empowering them to achieve optimal health through functional, integrative, and lifestyle medicine.

Dr. Marisse‍

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