In the telegraph today is an article reporting on research that modern fare is slowly killing us because much of it is ultra-processed foods. The research followed around 45,000 French people aged around 57 and looked at their mortality outcomes. It talks of ultra-processed foods being around 29% of their diet! Examples include mass-produced and packaged snacks, sugary drinks, breads, confectioneries, ready-made meals and processed meats.
As someone who has had more than his share of ready-made pizza in the past I hold my hands up - I got it wrong. But, quoting the author of the research, "Ultra-processed foods contain multiple ingredients. They are usually ready to heat and eat, affordable, and hyper-palatable." It is a great shame these items don't also add a health warning on them such as "regular consumption may cause cancer!"
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andyswarbs
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"When consumed in small amounts and with other healthy sources of calories, ultra‐processed products are harmless; however, intense palatability (achieved by high content of fat, sugar, salt, and cosmetic and other additives), omnipresence, and sophisticated and aggressive marketing strategies (such as reduced price for super‐size servings), all make modest consumption of ultra‐processed products unlikely and displacement of fresh or minimally processed foods very likely."
I was just thinking that nobody could take issue with telling people about the risks of eating ultra-processed foods. With poor health being such a huge problem, making light of such advice seemed unwise and therefore unlikely. But, bacon sandwich.
We've gradually been realising it. Although I'm always confused about where the line is - are coconut milk, tomato puree, Passata, tofu, mince, dried fruit (with preservatives), etc, all considered processed?
It's that most of these foods technically would tick the box of ultra-high processed foods,in it's strictest sense. Coconut milk tends to have things to prevent it separating, dried fruit contains preservatives, as do some tomato purees and most passatas. Cartons of nut milks would definitely seem to come under the ultra-high processed umbrella.
As I understand it, just adding a preservative in itself doesn't constitute ultra processing (otherwise theres no difference between just "processing" and "ultra processing") it's when entire food is made from ingredients that have themselves been processed from whole foods that we can call them ultra.
A nut milk is an interesting case, since it's definitely extracted by processing from a whole food - as in indeed are most of all oils. But I have a feeling that neither of these would really count as they are just single ingredients.
It's when someone makes a pizza by mixing refined oils, refined sugar, refined grain, refined cheese etc that we call the resulting pizza ultra processed.
intensifying additives" is enough to put something into the ultra category - and soy milk according to that guardian article Andy posted has to have sweeteners added to make it taste palatable. Some oat milks might be ok.
The amount of ultra processed foods consumed across Europe is increasing. It’s made to be highly palatable and addictive with the combination of salt, sugar and fat. The emulsifiers found in lots of these foods have also been shown to cause gut damage.
This map of ultra processed food consumption in Europe is from last year. The U.K. is among the highest, France consumes far less.
I shall look forward to reading this report. Regarding coconut milk, I've started to make my own version for soups and sauces - where I use milk and grate some creamed coconut into it, and I find that is working quite well.
That’s interesting as I always have a block of creamed coconut and think the tinned milk is over priced, so I’m going to try grating the block of coconut into plant milk 👍🙂 Ali
Great! I hope you will like it. It works out cheaper too - as the Creamed coconut lasts quite a long time. I don't use that much though. Gives a subtle and delicious flavour.
I'm checking him out. Sounds promising... I've got his a-z wallchart of foods. Some surprising omissions such as bread. Also surprising he includes cashews. That's just off the cuff. Always interesting to see differences of emphasis..
If one wants to improve their health and wellbeing, it's not that hard. Step one: Reduce the amount of processed food and increase the amount of 'real food' (food without a label and not produced by a food corporation). Step 2: Increase the percentage until you are eating over 90% real food. Step 3: Modify the macro percentage to align with your unique genetic make up and energy requirements. There are more steps but this is the direction to improve your health, weight, energy level and vitality. If you already feel 'fantastic' then keep doing what your doing.
Interested you mention genes. You know that the foods you eat can switch relevant genes off and others on. For example no one wants the genes for dimentia switched on.
Hi Andy - is there any further information on this that you could signpost? Are we at the stage where there is specific practical advice about the link between genes and foods? Many thanks!
It's partially correct that foods trigger our genes, but the correct circumstances have to be there.
I went to a talk on Coeliac disease recently, which would be a prime example. According to the presenter (a pediatric specialist), approximately 40% of the population carries the gene for coeliac disease, however only 1% of the population goes on to develop the condition. The problem is, they don't know what causes the disease to switch on in some, and not in others. That's an area they're researching.
What they do know is that in every instance of coeliac disease, leaky gut is present, and one theory being investigated, is whether the leaky gut comes first or comes second.
Many theorise that the leaky gut come first, and that then allows food particles to enter into the body, which triggers the immune system. From there, the genes kick in, and cause the immune system to get confused. The immune system will then recognise similar molecules produced by the body, as being linked to these food invaders. The body will then start tracing those back to their origins, and attacking those organs.
I'll link to an extract from the book I read on my own auto-immune disease, which explains it best: medium.com/thrive-global/ho...
Thanks Cooper - I will read the article more fully later - but I'm thinking that the knowledge and science relating to these types of connections is still in it's infancy ...
Nutritional effects epigenetics and is exceptionally important. Nutrients and bioactive food components can modify epigenetic phenomena and alter the expression of genes at the transcriptional level. Bioactive food components directly affect enzymes involved in epigenetic mechanisms. "You are what you eat".
Hi pcspetpro - I'm very interested in finding out more about how to 'Modify the macro percentage to align with your unique genetic make up and energy requirements. There are more steps but this is the direction to improve your health, weight, energy level and vitality.'
Are there some online resources you could post links for, or a book you could recommend? Many thanks!
It's easy to find out ones daily macro's by using a food app. One can vary this macro ratio by trying different types of diet and see how it affects their energy level/vitality. If one has their gene profile (raw data), there are companies that can give a in depth health analysis.
Thanks - I know how to see and vary my macros. I was hoping you could detail how I might align my macros with my unique genetic make up and energy requirements? Some further information would be much appreciated - thanks!
You can get you genetic raw data from companies like 23andme. You would have to research companies that can use your raw data to help with customized advise.
I quit eating processed and fast foods years ago. I was still having acid reflex and gut issues. I read The China Study and Whole, by T Colin Campbell, and it opened my eyes to the dangers and health benefits of foods. I am now on a Whole Food Plant Based Diet and in a short time have eliminated my gut problems. Years ago I used to eat those frozen meals, but found out there was no nutrition in them. Might as well eat cardboard, has the same effect.
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