Consider a few alternatives
There is growing international concern that food consumption habits and patterns are resulting in increases in chronic diseases and co-morbidities resulting in increased death rates. Ultra-processed foods and additives have been blamed as significant contributors to general health decline which notably is affecting all age groups and nationalities. Ultra-processed foods are foods that are ready-to-eat or heat, include additives, and contain little, if any, whole foods. They include frozen pizza, soda, fast food, sweets, salty snacks, canned soup and most breakfast cereals. Sugary drinks and snacks and saturated fats have been singled out for have a destructive effect on organ and general health and have been blamed for the rise in obesity, diabetes, and cardio-vascular diseases.
Duke University’s oncologist Dr Nicholas DeVito says he and his colleagues have experienced a complete demographic switch in recent years. He and his colleagues are pointing to a surge in cancer cases among young people noting that most of the patients being seen are under 45 years old. Based on what he’s seeing everyday, talking to patients on the ground and analyzing the data, he blames the rise of the cancer cases in the identified demographic on junk food diets. “Numerous studies have found an association between a high ultra-processed foods (UPFs) diet and more than 30 conditions, including multiple cancers, and an early grave. Nearly 75 percent of food consumed in the US is considered ultra-processed and it is teeming with additives and potentially harmful ingredients. Early studies have shown that UPFs – foods that have been through several rounds of processing and have had artificial ingredients added to them – can alter the gut microbiome, which is the collection of healthy bacteria in our bodies. The foods have also been shown to irritate the intestinal walls and cause chronic inflammation. Between 1990 and 2019, cases of cancer in young people across the globe increased by 79 percent and deaths rose 28 percent. Studies project diagnoses of early-onset cancers will rise by 31 percent and deaths will rise by 21 percent by 2030. Cancers increasing the fastest include throat and prostate cancers. Early-onset cancers with the highest mortality include breast, tracheal (windpipe), lung, stomach and colon. But 40 percent of cancers in the US are caused by risk factors that can be changed, according to an American Cancer Society study – and the cancers could be avoided if lifestyles improved. These factors include alcohol use, smoking, inactivity and the consumption of UPFs.
While its long been known an unhealthy diet of fats and sugars is harmful to health, experts are calling for more attention to be paid to the ingredient labels – not just the nutrition facts. To avoid these, a rule of thumb is to stick to products with fewer than five ingredients and avoid items with ingredients that are hard to pronounce. A 2023 study in the journal Clinical Nutrition found a ‘consistent significant association between intake of UPF and the risk of overall and several cancers,’ including colon, breast and pancreatic. A separate meta-analysis also found a diet high in UPFs was associated with more than 30 health conditions, including colon, rectal, and pancreatic cancers; obesity, which raises the risk of cancer; as well as heart disease and diabetes.”
A general rule that should be strictly followed is to enjoy everything in moderation. You should check the nutrition labels for ingredients before you purchase anything and never purchase something that contains ingredients that you are unsure of. This will prevent you from getting anything that is high in fats, sugars, and chemicals. If you need additional help, you can consult with your doctor or a dietician.
Here are twelve major food offenders and steps you can take to adopt a healthier replacement. Please pay attention to the nutrition/ingredient labels.
Commercial Juice: While 100% fruit juice can contain vitamin C and potassium, it can also be an extra source of added sugar and calories. Juice also doesn’t contain the same fiber and phytonutrients that raw fruits have. Commercial juice is differentiated from homemade juice using fruits which contains m more nutrients and no additives.
Alternative: It is better to eat raw fruits than drink fruit juice, but if you prefer to drink your fruit, invest in a juicer or commercial blender so that you can make your own juices and smoothies without the unhealthy ingredients.
Commercial Chips for example Potato Chips: Chips are one of the unhealthiest snacks you can grab. They are salty, high in saturated fats, and highly addictive.
Alternative: Instead, try baking potatoes in a pan or making your own chips from veggies.
Ketchup: Although ketchup is made with tomatoes, it holds no nutritional value. Ketchup contains high fructose syrup and nearly 2g of sugar in each packet.
Alternative: Instead, try making your own ketchup with a cup of tomato paste with a teaspoon of vinegar. This way you can control the amount of sugar going in by flavoring it to your taste.
Bacon: Bacon contains high levels of sodium, which can lead to high blood pressure and saturated fat, which can lead to heart :and obesity. Store bought bacon, in particular, contains preservatives, which are linked to headaches and cancer. Additionally processed meats such as bacon and hot dogs have been deemed just as bad as cigarettes due to the number of nitrates they contain. One slice of bacon contains 194 milligrams of sodium.
Alternative: Next time you have a craving for bacon, try avocado instead. Avocado contains healthy fats and proteins and has a hearty rich flavor like bacon. You can try avocado and eggs instead of bacon and eggs or even swap the bacon on your BLT for avocado. Meats seasoned with herbs and spices are also healthy substitutes.
Granola Bars: Although granola bars contain hearty grains, they are packed full of sugars that digest quickly and leave you feeling hungry quickly. They are also full of carbs and hard to pronounce ingredients. One granola bar can contain at least 11 grams of sugar.
Alternative: Try making your own granola bars. You can replace the sugar with chocolate and honey. Some brands also offer granola bars that are made with less sugar.
Flavored Nuts: Nuts that come in maple flavor, soy sauce, wasabi dusted, etc. come packed with added salt and sugar, which can lead to weight gain, high blood pressure and diabetes.
Alternative: Instead stick to the unflavored nuts that contain protein and good fats. You may also toast seeds such as pumpkin and sunflower at home for a tasty, healthy snack.
Microwave and Commercial Popcorn: Microwave popcorn contains perfluoroalkyls, which has been linked to impaired kidney function and poor semen quality. According to the AHA, no more than 5 to 6 percent of your daily calories should come from saturated fat. A person who eats 2,000 calories a day would be consuming 11 to 13 g of saturated fat if they add microwave popcorn to the list. Prepackaged commercial popcorn has additional preservatives and additives which adversely affect health.
Alternative: Buy corn kernels and pop them on the stove yourself. This allows you to enjoy popcorn without all the unhealthy ingredients.
Commercial Dried Fruit: Dried fruit have a great amount of fiber, vitamins and minerals. However, you should be careful with portion size. Just a small portion of dried fruit contains high amounts of calories and sugar. This can lead to weight gain.
Alternative: For a sweet snack, grab a bowl of frozen fruit. Its bite-sized chunks make it versatile and perfect for portion control. You can add it to cereal, smoothies or other beverages. As an alternative, many fruits such as mangoes, apples, figs, and berries can also be dried as chips in a desiccator/dehydrator or oven and stored for consumption later. This option reduces eliminates the extra sugar and preservatives.
Commercial Fruit Snacks: Fruit snacks contain a very small portion of actual fruit and are packed with high fructose corn syrup and sugar, which are known to increase your risk for weight gain and diabetes.
Alternative: An easy substitute for fruit snacks is real fruit, which is packed with the essential vitamins and minerals you need. Many fruits such as mangoes, apples, figs, and berries can also be dried as chips in a desiccator/dehydrator or oven and stored for consumption later.
Margarine: Although margarine has largely been considered a healthy alternative to butter, it contains a lot of trans fats. Trans fats are unhealthier than any other fat and can increase low-density lipoprotein (LDL), or bad cholesterol leading to heart disease and stroke.
Alternative: If you are looking for something with the same consistency as margarine, try mashed avocado. You can also use nut milks and yogurts instead of margarine.
Instant Ramen: Ramen noodles hold no nutritional value. A packet of ramen contains 14 g of fat and over 1,500 mg of sodium even before you add the flavor packet.
Alternative: Try making zucchini noodles. You can also use zucchini noodles to make any pasta for a healthier option.
Frozen Dinners: Frozen dinners are packed with sugars, fat and sodium, which leads to weight and heart problems. Consuming too many frozen dinners can also raise your blood pressure and put you at risk of stroke.
Alternative: If you must buy frozen dinners, opt for the organic or low-sodium versions. If you have a little extra time, try recreating your own frozen meals with healthier options that you can cook and freeze for later.
This is not an exhaustive list fries and potato wedges can be replaced with Sweet potato fries that are air fried. It is advisable to have a weekly meal plan so that you can replace unhealthy ingredients without being in a rush. Where possible prepare meals and freeze for convenience and use the air fryer/dehydrator or oven to make healthy snacks. Lets face it, we will pay at some point for the way we treat our bodies. The question is whether we would rather spend on healthy foods and home preparation of meals or at the doctor’s office while suffering because of our indulgence in Ultra Processed foods. The former is highly recommended.
Eat Healthy – Stay Well
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