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At this point in the game, we all know or have a general idea of how bad processed food is for us. However, it can be very difficult to avoid. Given that any food that’s changed from its natural state is considered processed, almost everything we eat is processed to some degree. The important thing to understand is that processed food is not all bad, but ultra-processed food should be avoided as much as possible. That means we should think twice about consuming anything that’s industrially made, including sodas, ice creams, ham, and more. The thing is, we’re virtually desensitized to ultra-processed food because it’s such a part of daily life. But if you’re eating too much of it, your body will let you know. Here are 10 signs you might be overdoing it:
You’re experiencing weight gain
If you see that the scale is creeping up despite your best efforts, ultra-processed foods could be the issue. They’re calorie-dense but lack the good stuff like fiber that helps keep you full. In other words, ultra-processed foods are designed for overconsumption because they don’t make you feel satiated. That’s why a serving can easily turn into multiple servings without you even noticing, hence the weight gain.
You’re always thirsty
Ever feel like you can’t fully quench your thirst? It could be because you’re eating too much ultra-processed food. Those foods have a lot of sodium in them, which can lead to constant dehydration. Too much salt can also make your body retain water, which contributes to that feeling of being parched.
You experience headaches often
If you're getting headaches more often, your diet might be to blame. For example, some processed meats contain nitrites, which can trigger what's known as "hot dog headaches." Pay attention to when your headaches happen and assess if your food choices may have something to do with it.
You often feel bloated
Bloating is another pesky side effect of relying too much on ultra-processed and processed foods. As mentioned above, these foods are often packed with sodium and they make your body retain water, leading to bloating. Also, sugary snacks and drinks can also make you feel bloated and gassy, especially if you’re drinking a lot of soda.
Your skin isn’t doing well
If your skin's acting up, your diet might be the reason. High-glycemic foods, like chips and sugary drinks, raise your blood sugar quickly, which can lead to acne. While there may be other causes, the kind of food you eat will affect the way your skin looks and how healthy it is. Make sure your diet supports your skincare goals and actually helps treat whatever skin conditions you may have instead of making them worse.
Your blood sugar is quite high
Ultra-processed foods can make your blood sugar spike, which increases your risk of diabetes. Keeping your blood sugar in check and healthy is key, so make sure you have plenty of whole foods in your diet. This doesn’t mean you can’t enjoy a sweet snack here and there or satisfy your sweet tooth! It just means you need to be balanced and it’s also a good idea to find healthier alternatives to your favorite sweets and treats.
Your blood pressure is also high
If your blood pressure is also high, that could also be linked to ultra-processed foods. Having a balanced diet rich in fruits, veggies, and whole grains is key to maintaining healthy blood pressure levels. That’s particularly important after a certain age and if there’s a history of blood pressure issues in your family, which can increase the risk for you.
You feel tired all the time
Feeling exhausted even after a good night's sleep? Your diet might be at fault if there’s too much ultra-processed food in it. These kinds of foods can make you feel constantly tired no matter what you do. If you swap them with whole foods, you will start enjoying higher and more stable energy levels, so give it a try.
Your sleep quality is awful
If you struggle to fall asleep and stay asleep, ultra-processed foods could be to blame. They can affect your ability to reach deep sleep, which is when you get your rest. Not getting enough sleep can affect your quality of life in many different ways. For one, you won’t have the energy to do much. It will also affect your mood, cognitive function, and more. Cutting back on ultra-processed food, especially junk food, can have a positive effect on your sleep quality.
You’re always hungry
Last but not least, if you feel like you’re never really full, it could be because you’re not eating good-quality food. If your diet is mostly ultra-processed or processed food, you won’t feel satisfied by anything. That means you’ll end up eating more than you need and you will still crave more. Ultra-processed foods are designed for that, so they can mess up your eating habits. Adopting a healthier diet with more whole foods and protein is what will help you stay full for longer and overall improve your well-being!
Ever wonder why avocados have earned the nickname “green gold”? It’s not just because of their rich, creamy texture. It’s also because of how crazy popular they are around the world. Avocados have become a prized crop, particularly in regions like Mexico, East Africa, and Nigeria, where farmers hail them as an “antidote to poverty.” In the United States alone, avocado consumption tripled from 2001 to 2020, with the average person devouring over 8 pounds of avocados each year! Here are 7 reasons why everyone loves avocados and why they deserve the title of “green gold:”
They stabilize blood sugar
Avocados are packed with healthy fats and nutrients that help stabilize blood sugar and insulin levels. This makes them excellent for fighting diabetes and metabolic syndrome while promoting fat loss and muscle building. Unlike high-glycemic foods that cause blood sugar spikes, avocados keep your levels steady, reducing fat-storing insulin release. Plus, avocados can help lower blood pressure, LDL cholesterol, and triglycerides, making them a heart-healthy choice.
They can help with cancer prevention
Research published in the Journal of Nutrition and Cancer highlights avocados as powerful cancer fighters. The phytochemicals in avocados can induce cancer cell death, reduce growth, and promote apoptosis in precancerous and cancer cell lines. The monounsaturated fats in avocados also have anti-inflammatory properties, which are crucial in cancer prevention. Specifically, beta-sitosterol in avocados protects the prostate gland, and carotenoids help combat skin cancer and aging.
They help with weight loss
Despite their high-calorie content, avocados are a fantastic food for weight loss. The healthy fats in avocados increase satiety, helping you feel full longer and reducing overall food intake. It’s been reported that people on avocado-rich diets experience significant reductions in body mass, BMI, and body fat percentage. Also, avocados help you absorb more fat-burning vitamins and minerals!
Avocados contain amazing fats
The oleic acid in avocados is the same heart-healthy fat found in olive oil. This type of fat helps lower bad cholesterol, regulate blood sugar, and protect both the heart and brain. Avocados also contain fiber, beta-sitosterol, magnesium, and potassium, which collectively help reduce blood pressure and LDL cholesterol. Overall, they’re great for heart health!
They promote new cell growth
Another amazing thing about avocados (other than they improve tacos tremendously) is that they’re a rich source of folate, a B vitamin crucial for making new cells and producing healthy DNA and RNA. Folate is especially important for pregnant women as it reduces the risk of birth defects. Avocados are also a perfect baby food, being easily mashable and packed with essential nutrients and healthy fats that support growth and development.
They promote eye health
Avocados are loaded with carotenoids and lutein, antioxidants that are essential for eye health. They also contain zeaxanthin, alpha-carotene, beta-carotene, and significant amounts of vitamin E. The oleic acid in avocados helps the body absorb these antioxidants, which protect against inflammation, support healthy growth, and boost immunity. If you want to maintain good vision and prevent eye issues, adding more avocado to your diet could help!
They help you get healthy skin and hair
Last but not least, the antioxidants and phytochemicals in avocados help fight damage from the sun and other environmental stressors, reducing inflammation and DNA damage. Diets rich in avocados and other antioxidant-rich foods contribute to healthier, less wrinkly skin. The beneficial carotenoids in avocados can also add a healthy glow to your skin. Additionally, avocados are a common ingredient in homemade and natural skincare thanks to how rich in oils and vitamins they are.
Superfoods: the buzzword that promises amazing health benefits. While they may not have actual superpowers, superfoods are definitely packed with nutritional value. Now, a lot of people think these foods are expensive and they’re really not. You don’t need to spend a fortune to make sure your diet is supercharged and can provide all the energy you need. Here are 10 budget-friendly superfoods you should be adding to your diet:
Pulses
Let’s start with pulses – think dry peas, beans, lentils, and chickpeas. These guys are plant-based protein champions and come loaded with key nutrients like potassium, magnesium, and zinc. Plus, they’re all inexpensive. Chickpeas, for instance, are versatile and can be tossed into salads, blended into hummus, or even roasted for a crunchy snack. Consider canned chickpeas, which are super cheap and ready for you to enjoy.
Mushrooms
Mushrooms are the ultimate budget-friendly superfood. They offer a meaty texture and umami flavor, making them a great substitute for more expensive meats. You can chop them up and mix them with ground beef for a nutritious boost to burgers, meatloaf, or sauces. Nutritionally, mushrooms are packed with selenium, niacin, and when exposed to UV light, vitamin D. They also contain ergothioneine, an antioxidant that might help protect against cognitive decline.
Eggs
You already know eggs are a staple, but did you know they’re superfoods? They’re packed with protein, providing at least 6 grams per serving, and the benefits don’t stop there. Eggs, especially the yolks, are rich in nutrients like choline, iodine, and lutein, which support brain and eye health. And contrary to old beliefs, eggs aren’t a heart health risk. A dozen eggs can get you a long way and they’re an inexpensive addition to your overall diet. Ask any nutritionist and health expert!
Pork
Lean pork is packed with essential nutrients like choline, iron, and potassium, and it’s not expensive. Ground pork, for example, can be found for as little as $4 per pound and is perfect for adding to stir-fries, tacos, or meatballs. Including lean pork in your diet can also help you consume more vegetables, beans, and whole grains – a win for your overall health!
Watercress
Watercress might just be the world’s healthiest vegetable. It scored a perfect 100% on the CDC’s scale of powerhouse fruits and vegetables. Watercress is packed with Phenethyl isothiocyanate (PEITC), a compound that has been shown to prevent the development of certain cancers. It’s also high in vitamin K, which is great for bone health and blood clotting. A bunch of watercress can cost as little as $1.92; a small price to pay for such a nutritional punch!
Prunes
You shouldn’t be sleeping on prunes! They’re an inexpensive superfood and they’re great for bone health. Prunes also support digestive health due to their high fiber content and they’re nice and sweet. They can make great snacks and there are plenty of delicious recipes you can make with them.
Pasta
Pasta might seem like an ordinary carb, but it’s actually a nutrient-rich food. It digests slowly, leading to a lower blood glucose response compared to other refined carbs like white bread. Plus, pasta provides 8 grams of protein per cup! It’s incredibly versatile and can be paired with a variety of veggies, proteins, and sauces. Best of all, pasta is very affordable, so it’s a no-brainer.
Carrots
Carrots are not only crunchy and delicious, but they’re also incredibly good for you. They’re loaded with beta-carotene, which is great for eye health, and other nutrients that support heart and brain health. Carrots can be enjoyed raw, roasted, or added to soups and stews. They’re a cost-effective way to add a burst of color and nutrition to your meals!
Sorghum
If you’re looking for a gluten-free grain that’s packed with nutrients, sorghum could become your go-to. It’s one of the top five cereal crops in the world and is rich in protein, fiber, vitamin B6, and iron. Sorghum also contains bioactive phenolic compounds with antioxidant, anti-inflammatory, and anti-diabetic properties. Use it in salads, cooked dishes, or snacks for a nutty, hearty flavor!
Peanut Butter
Last but not least, peanut butter is another cheap, nutritious superfood. It’s rich in heart-healthy fats, protein, magnesium, and vitamin E. Opt for varieties with no added sugars and low in added salt. Peanut butter is versatile, so you can spread it on toast, blend it into smoothies, or add it to oatmeal for a protein-packed breakfast. It’s delicious and easy on the wallet, what more could anyone ask for?