When it come
s to an anti-inflammatory diet, ultra processed foods are the one thing that makes a huge difference when removed from the diet. It is actually insanewhen you look at the research and see how much of the standard American diet consists of these foods. Ultra processed foods are definitely not great for us, and especially harmful when it comes to those of us with inflammation issues. Today I’ll cover what these foods are, why they are harmful, and how you can start cutting down on them.
Why are Ultra Processed Foods Inflammatory?
Ultra processed foods (UPF) are foods that have been totally stripped down and reformulated into something else that does not resemble the original whole food. These foods usually have other inflammatory ingredients added to it, like salt, fat, sugar, oil, colors, additives and preservatives that turn the original food into something else. Examples of UPFs include soda, hot dogs, cold cuts, packaged cookies, candy and chicken nuggets. Ultra processed foods are not great for our health. Many different research studies have suggested the following when it comes to UPF and inflammation:
- UPF consumption is linked to an increased risk of metabolic syndrome, obesity, weight gain, cardiovascular disease and diabetes, all of which are inflammatory chronic diseases.
- A diet high in UPF is also associated with an increased risk in breast cancer, anxiety, depression and all cause mortality
- UPFs are rich in omega 6 fatty acids. A high omega 6 to omega 3 ratio in the diet increases body-wide inflammation
- High UPF consumption is also associated with high levels of immune-inflammation biomarkers like white blood cell ratios and white blood cell to lipoprotein ratios.
- UPFs can alter the gut microbiome and increases inflammation both within the intestines and systemically
- Clearly these foods are not treating our bodies the way we want them to be treated. But, considering that approximately 58% of our calories come from UPFs, it might be difficult to shift away from them. Here are my top tips for eating less UPFs:
Clearly these foods aren’t serving us or our health. So how do we start shifting away from them?
Tip #1: Focus on Whole Foods
Try to eat whole foods or minimally processed foods. This includes produce, fresh meat, and anything else that doesn’t have a ton of ingredients. If the ingredient list looks like food, it probably is food. To be honest, many of our food options are processed. The key is to buy the minimally processed foods instead. As a good rule of thumb, stick to foods that have 5 ingredients or less.
Tip #2: Slowly Cut Back on Ultra Processed Foods
Assess how much UPFs you eat and start cutting back slowly. Maybe that looks like one less bag of chips per week. Or one less protein bar that has a million ingredients when you are on the go. It is much easier to take the slow and steady approach than cut something out entirely. Therefore, make a plan for the next week, month and quarter and stick to it. It will be a lot easier than you think.
Tip #3: Cook More
Try to cook more. Yes, it takes more time, but your body will thank you for that. Cooking from scratch can significantly reduce the amount of UPFs in your diet. Short on time? Invest in a slow cooker or pressure cooker. Or, find a handful of one pan recipes. Cooking food can take less than 20 minutes per day.
Tip #4 Rethink Your Snacks
If there’s one place that people struggle with when it comes to eating more whole foods, it is snacks. Rethink how snacks should look. I tell my clients to think of snacks like a mini-meal. It should have a protein, carb or starch, and some fiber. Some options may include: hard boiled eggs, simple crackers, veggies with hummus, fruit and nuts, trail mix and yogurt.
Here’s a challenge for you – start cutting back on UPFs and notice if any of your symptoms improve. I have a feeling you will start feeling better once those are out of your diet. If this seems overwhelming, I’ve got you covered. Contact me and we can work together to help you switch to a more anti-inflammatory diet. If you feel confident but just need a few more tips, check out my socials (Instagram, Facebook and YouTube) for more advice.
