In light of growing health concerns, nutrition experts are highlighting certain ultra-processed foods that are better avoided.
Ultra-processed foods, which constitute over half of the American dietary intake, are often linked to severe health issues including cardiovascular disease, obesity, and colorectal cancer. These foods typically contain high levels of sodium, sugar, and saturated fat, contributing to their unhealthy profile. According to Jinan Banna, a registered dietitian and professor of nutrition at the University of Hawaii, these foods often lack essential nutrients such as vitamins, minerals, and fiber. Instead, they contain ingredients not commonly found in home kitchens, as well as additives that can strip away nutritional value.
Banna specifically cautions against instant soups, which are high in sodium and saturated fats. She recommends healthier options like homemade soups rich in vegetables and beans to enhance fiber intake. “Instant soup is something I generally do not consume at all,” Banna remarked, emphasizing the benefits of choosing low-sodium canned soups or making soup from scratch.
Beverages are another area where Banna advises caution. She avoids soda due to its high sugar content and lack of nutritional value, describing it as ’empty calories.’ Soda’s quick digestion can lead to increased hunger and cravings. Instead, she suggests alternatives such as water, tea, or even moderate coffee consumption. “Sometimes I drink a cold hibiscus tea. Plain water, of course, is a great alternative,” she mentioned, underscoring the importance of choosing drinks that contribute positively to one’s nutritional goals.
Dr. Uma Naidoo, a nutritional psychiatrist trained at Harvard, advises against breakfast cereals like Frosted Flakes and Fruit Loops. These cereals are predominantly simple carbohydrates with significant added sugars, leading to rapid blood sugar spikes and subsequent hunger. Naidoo suggests starting the day with nutrient-dense options that balance fats, proteins, and carbohydrates. Her breakfast choices include egg scrambles with vegetables, chia seed pudding with berries, and green smoothies with leafy greens and protein.
It is noteworthy that the experts stress the importance of a balanced diet for maintaining overall health. The emphasis is on choosing natural, less-processed foods that offer nutritional benefits, thereby supporting a healthy lifestyle. Their advice aligns with broader dietary recommendations to reduce the intake of ultra-processed foods and opt for more wholesome alternatives.
In summary, experts highlight the importance of mindful eating, recommending natural and minimally processed foods to enhance well-being.
