{"id":3941,"date":"2023-07-07T08:00:20","date_gmt":"2023-07-07T12:00:20","guid":{"rendered":"https:\/\/newleafcenters.com\/?p=3941"},"modified":"2024-12-15T02:23:41","modified_gmt":"2024-12-15T02:23:41","slug":"avoiding-ultra-process-foods","status":"publish","type":"post","link":"https:\/\/newleafcenters.com\/blog\/avoiding-ultra-process-foods\/","title":{"rendered":"Avoiding Ultra-Process Foods"},"content":{"rendered":"<p style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><strong><span style=\"font-family: 'PT Sans'; font-size: 16px; color: var(--awb-color7);\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\">WHAT ARE ULTRA-PROCESSED FOODS?<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Many people suggest we avoid ultra-processed food and choose whole foods instead. What are ultra-processed foods? According to <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.health.harvard.edu\/blog\/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">Harvard Health<\/span><\/a><span data-preserver-spaces=\"true\">, food processing often involves adding ingredients like sugar, salt, fat, artificial colors, preservatives, flavors, and\/or stabilizers, so these processed products are \u201cmade mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats.\u201d In other words, it feels like a bit of a stretch to call them food in the first place.<\/span><\/p>\n<h4 style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><span style=\"font-family: 'PT Sans'; font-size: 16px;\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\"><b style=\"color: var(--awb-color7);\">AMERICAN DIET<\/b><\/span><\/h4>\n<p><span data-preserver-spaces=\"true\">Unfortunately, the typical American diet (and grocery store) is chock-full of these products, from cookies and crackers to frozen meals and sugar-packed sodas. <\/span><\/p>\n<p><span data-preserver-spaces=\"true\">One 2022 <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.medrxiv.org\/content\/10.1101\/2022.04.23.22274217v1.full\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">report <\/span><\/a><span data-preserver-spaces=\"true\">noted that a whopping 73% of the U.S. food supply can be considered ultra-processed\u2014partially because these \u201cFrankenfoods\u201d are much more profitable for manufacturers, costing on average 52% less than minimally processed options. However, for the humans consuming them, they have many impacts that are far from positive\u2014in fact, they\u2019re downright health-destroying. Let\u2019s look at just some of the ways in which they harm the entire human body, over both the short and long term.<\/span><\/p>\n<p style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><strong><span style=\"font-size: 16px; font-family: 'PT Sans'; color: var(--awb-color7);\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\">EATING HIGHLY PROCESS FOODS CAN BE ADDICTIVE<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">One<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/add.16065\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\"> study<\/span><\/a><span data-preserver-spaces=\"true\">, published in late 2022 in the journal Addiction, evaluated these foods according to the criteria established when researchers examined the impacts of tobacco in the 1980s. The findings noted that these addictive hallmarks include:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Loss of control over intake, such as seen with compulsive or binge eating<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Intense cravings, or strong urges that are difficult to resist<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Inability to reduce consumption\u2014for example, eating even when not hungry<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Continued use despite negative consequences, including serious health concerns like obesity<\/span><\/li>\n<\/ul>\n<p><span data-preserver-spaces=\"true\">The <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/jamanetwork.com\/journals\/jamaneurology\/article-abstract\/2799140\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">study<\/span><\/a><span data-preserver-spaces=\"true\"> estimated that roughly 14% of adults and 12% of children exhibit signs of food addiction.<\/span><\/p>\n<h4 style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><strong><span style=\"font-family: 'PT Sans'; color: var(--awb-color7); font-size: 16px;\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\">EATING HIGHLY PROCESS FOODS MAY INCREASE THE RISK FOR COGNITIVE DECLINE<\/span><\/strong><\/h4>\n<p><span data-preserver-spaces=\"true\">We already know that high-glycemic, low-fiber foods and other nutritionally empty culprits, are potential memory destroyers. More specifically, a study presented at the 2022 Alzheimer\u2019s Association International Conference, published in JAMA Neurology and reported by <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.cnn.com\/2022\/12\/05\/health\/dementia-ultraprocessed-food-wellness\/index.html\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">CNN<\/span><\/a><span data-preserver-spaces=\"true\">, stated that consuming more than 20% of the daily calorie intake (that is, 400 calories of a 2,000-calorie diet) via ultra-processed foods may increase the risk for cognitive decline. This decline occurred at a rate of 28% faster among men and women who consumed large amounts of these foods, and they also experienced a 25% faster decline in executive function. Unfortunately, many Americans consume far more than 20% of their daily calories in ultra-processed foods, with one 2017 <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/pophealthmetrics.biomedcentral.com\/articles\/10.1186\/s12963-017-0119-3\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">study<\/span><\/a><span data-preserver-spaces=\"true\"> reporting that number at 57.5% among its survey participants.<\/span><\/p>\n<h4 style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><strong><span style=\"font-size: 16px; font-family: 'PT Sans'; color: var(--awb-color7);\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\">HIGHLY PROCESSED FOODS BOOST THE ODDS OF EXPERIENCING MENTAL HEALTH ISSUES<\/span><\/strong><\/h4>\n<p><span data-preserver-spaces=\"true\">A 2022 <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35807749\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">review<\/span><\/a><span data-preserver-spaces=\"true\"> of 17 studies researched the links between processed foods and mental health disorders. The findings stated that \u201cgreater ultra-processed food consumption was cross-sectionally associated with increased odds of depressive and anxiety symptoms\u201d and \u201cwas associated with increased risk of subsequent depression.\u201d Correspondingly, another <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7770142\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">study<\/span><\/a><span data-preserver-spaces=\"true\"> from 2020 found that participants whose ultra-processed food intake made up more than 73% of their total energy intake had a 35% higher risk of depressive symptoms, compared with those who consumed 34% or less of their total calories from ultra-processed foods. Clearly, there is a reason why the Standard American Diet spells SAD!<\/span><\/p>\n<h4 style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><strong><span style=\"font-size: 16px; font-family: 'PT Sans'; color: var(--awb-color7);\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\">EATING ULTRA-PROCESSED FOODS HAS BEEN LINKED TO INCREASED PHYSICAL HEALTH RISKS<\/span><\/strong><\/h4>\n<p><span data-preserver-spaces=\"true\">In 2019, two large European studies were published in The <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.bmj.com\/company\/newsroom\/new-evidence-links-ultra-processed-foods-with-a-range-of-health-risks\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">BMJ<\/span><\/a><span data-preserver-spaces=\"true\">. These studies established a positive association between eating highly processed foods and the risk of cardiovascular disease and even death. The first <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.bmj.com\/content\/365\/bmj.l1451\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">study<\/span><\/a><span data-preserver-spaces=\"true\">, from NutriNet-Sant\u00e9, surveyed 105,159 French adults (79% of whom were female, with an average age of 43 years). The conclusion was that a \u201c10% increase in the proportion of ultra-processed food in the diet was associated with significantly higher rates of cardiovascular disease, coronary heart disease, and cerebrovascular disease (an increase of 12%, 13%, and 11%, respectively).\u201d Meanwhile, a diet higher in unprocessed or minimally processed foods is correlated with a lower risk of all these health issues.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">The second <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.bmj.com\/content\/365\/bmj.l1949\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">study<\/span><\/a><span data-preserver-spaces=\"true\"> investigated the link between eating ultra-processed foods and the risk of death from any cause. Like the first study, it surveyed participants over 10 years. The BMJ results demonstrated that \u201chigher consumption of ultra-processed foods (more than 4 servings per day) was associated with a 62% increased risk of all-cause mortality compared with lower consumption (less than 2 servings per day). Each additional daily serving of ultra-processed food is correlated with an 18% relative mortality risk increase. These two studies point to possible links between Frankenfoods and poorer quality of life. More research is needed to establish cause and effect.<\/span><\/p>\n<h4 style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><strong><span style=\"font-family: 'PT Sans'; color: var(--awb-color7); font-size: 16px;\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\">WHICH ULTRA-PROCESSED FOODS ARE THE WORST?<\/span><\/strong><\/h4>\n<p><span data-preserver-spaces=\"true\">Though eating anything that fits into the ultra-processed or highly processed categories interferes with optimal full-body health, researchers have hypothesized that certain foods are more likely to trigger addictive-like behaviors. For example, a pair of <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0117959\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">studies<\/span><\/a><span data-preserver-spaces=\"true\"> from 2015 compared the making of these toxic food products to the processing that transforms a coca leaf into cocaine\u2014in other words, both have been altered to speed up absorption into the bloodstream.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Ultra-processed foods have large glycemic loads. Glycemic load relates to the food\u2019s dosage of refined carbohydrates and the resulting blood sugar spike. A 2018 <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5912158\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">study<\/span><\/a><span data-preserver-spaces=\"true\"> noted that carbs with a high glycemic index \u201celicit a rapid shift in blood glucose and insulin levels, akin to the pharmacokinetics of addictive substances.\u201d Like with other commonly abused drugs, glucose and insulin levels influence dopamine concentration, so sugar creates cravings and addiction. Accordingly, the these studies referenced above pointed to high-glycemic-load foods as the worst offenders.<\/span><\/p>\n<p style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><strong><span style=\"font-family: 'PT Sans'; font-size: 16px; color: var(--awb-color7);\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\">15 ULTRA-PROCESSED FOODS TO AVOID<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Some of the worse ultra-processed foods that you should nix from your diet include the following 15 nutritional disasters:<\/span><\/p>\n<ol>\n<li><span data-preserver-spaces=\"true\">Processed meats (sausages, hot dogs, and deli meats)<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Sugary breakfast cereals<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Sodas and energy drinks<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Frozen pizzas<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Mashed potato flakes<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Packaged cookies<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Blended coffee drinks and flavored creamers<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">French fries<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Pretzels<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Baked goods<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Candy<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Instant noodles<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Flavored chips and cheese puffs<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Processed cheese sticks<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Barbecue sauce<\/span><\/li>\n<\/ol>\n<h4 class=\"fusion-responsive-typography-calculated\" style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\" data-fontsize=\"18\" data-lineheight=\"27px\"><\/h4>\n<p style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><strong><span style=\"font-family: 'PT Sans'; font-size: 16px; color: var(--awb-color7);\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\">FINDING THE BEST OPTIONS AMONG PROCESSED FOODS<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Researchers at Northeastern University have created an <\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.truefood.tech\/?store=all\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">online tool<\/span><\/a><span data-preserver-spaces=\"true\"> that rates foods. This online tool rates foods within the same product category on a scale from 1-100 from least processed to ultra-processed. For example, in the \u201cSpread &amp; Squeeze\u201d category, Whole Foods\u2019 365 brand almond butter scores 5\/100 while the same brand of \u201cCookie Butter\u201d spread is rated at 77\/100. This tool can help us make better food choices.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Whole foods, of course, may contain sugar (like you\u2019d find in fruit). Whole foods also contain fiber, protein, and water, making it slower to hit the bloodstream and do not cause that same feeling of a sugar rush. Stick to unprocessed or minimally processed foods in the produce section, such as nuts or legumes. Unprocessed foods promote maximum health and longevity over the long haul.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Finally, for more help in taking control of your health, New Leaf Wellness has a dedicated Wellness Coach. Join wherever you are via Zoom &amp; save yourself from High Healthcare costs. Sign up for our online or in-person consultation services and receive personal attention! <\/span><strong><span style=\"color: var(--awb-color7);\" data-preserver-spaces=\"true\">FREE 20-minute First session!<\/span><\/strong><\/p>\n<p style=\"--fontsize: 18; line-height: 1.5; --minfontsize: 18;\"><strong><span style=\"font-family: 'PT Sans'; font-size: 16px; color: var(--awb-color7);\" data-preserver-spaces=\"true\" data-fusion-font=\"true\" data-fusion-google-font=\"PT Sans\" data-fusion-google-variant=\"400\">WELLNESS COACHING CAN HELP WITH:<\/span><\/strong><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Weight loss<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Stress reduction<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">The management of chronic conditions<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Improving diet and exercise<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Preventive care and wellness<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Illnesses and injuries prevention education<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Disease management<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Multi-cultural Workplace Wellness<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">And so much more!<\/span><\/li>\n<\/ul>\n<hr \/>\n<p style=\"text-align: center;\">Are you tired\u2026feeling sluggish? Has your get up and GO \u2026. <b>GONE<\/b>?<br \/>\n<b style=\"color: var(--awb-color7);\">Contact New Leaf Wellness and schedule a FREE 20-minute session with a Wellness Coach by <\/b><b style=\"font-family: var(--awb-text-font-family); font-size: var(--awb-font-size); font-style: var(--awb-text-font-style); letter-spacing: var(--awb-letter-spacing); text-transform: var(--awb-text-transform); background-color: var(--awb-bg-color); color: var(--awb-color7);\">emailing <a style=\"color: var(--awb-color5);\" href=\"healthcoach@newleafcenters.com\">healthcoach@newleafcenters.com<\/a>.<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT ARE ULTRA-PROCESSED FOODS? Many people suggest we avoid ultra-processed food and choose whole foods instead. What are ultra-processed foods? According to Harvard Health, food processing often involves adding ingredients like sugar, salt, fat, artificial colors, preservatives, flavors, and\/or stabilizers, so these processed products are \u201cmade mostly from substances extracted from foods, such as fats, &hellip; <a href=\"https:\/\/newleafcenters.com\/blog\/avoiding-ultra-process-foods\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Avoiding Ultra-Process Foods&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":3942,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[538,615,3,561,363,6,5],"tags":[568,573,574,569,634,570,571,192,575,572,576,557,577,545,151,109,379,74,110],"class_list":["post-3941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-depression","category-digestive-health","category-men","category-mood-2","category-stress-reduction","category-weight-loss","category-women","tag-controlbloodsugar","tag-decreaseinsulinresistance","tag-fatburning","tag-fda-approved","tag-healthyfoods","tag-maximize-weightloss","tag-meltbellyfat","tag-menshealth","tag-reduceappetite","tag-safeadneffective","tag-satiety","tag-semaglutide","tag-tirzepatide","tag-womenshealth","tag-food-choices","tag-mental-health","tag-processed-foods","tag-weightloss","tag-wellness"],"_links":{"self":[{"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/posts\/3941","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/comments?post=3941"}],"version-history":[{"count":1,"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/posts\/3941\/revisions"}],"predecessor-version":[{"id":4583,"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/posts\/3941\/revisions\/4583"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/media\/3942"}],"wp:attachment":[{"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/media?parent=3941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/categories?post=3941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newleafcenters.com\/blog\/wp-json\/wp\/v2\/tags?post=3941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}