Steer Clear✋🏻A Guide to Avoiding Unhealthy Foods
Processed foods, such as ready meals, baked goods, and processed meats, can have negative health effects, increasing the risk of type 2 diabetes, cancer, and more.
Welcome back to another enlightening edition of The Incredible Machine newsletter. I am Dr. Paul Manhas, MD, Dad (x2), Husband, and co-owner of Manhas Health Co.
In a world where processed and packaged foods dominate the shelves, distinguishing between nourishing and harmful can seem like navigating a minefield.
The Hazards of Processed Foods
Let's begin with a golden rule: exercise caution when food is packaged in boxes, bags, or wrappers. Processed foods with artificial additives, preservatives, and refined ingredients spell trouble for our health.
Numerous longevity studies underscore the grim reality: frequent consumption of processed foods is associated with a shortened lifespan, heightened cancer risk, and inflammatory ailments. A study done in 2022 by the BMJ linked increased ultra-processed food intake to an increased risk of colon cancer.
Practical Tip: Opt for whole, unprocessed foods as close to their natural state as possible. Fill your cart with vibrant fruits, vegetables, and whole grains, steering clear of the seductive allure of processed convenience.
Proteins to Dodge
In the realm of protein, not all options are created equal. Bid farewell to bacon, sausage, and deli meats—these highly refined selections are rife with unhealthy fats, sodium, and additives that sabotage our well-being. Instead, pivot towards fresh, minimally processed alternatives such as grass-fed beef, free-range poultry, and sustainably sourced fish.
A study by BMC Medicine linked processed meat intake to an increased risk of cardiovascular mortality and cancer.
Practical Tip: Prioritize quality over quantity when selecting protein sources. Please look for ethically sourced options that align with your values and promote both personal and planetary health.
The Perils of Packaged Pastas and Breads
Packaged pasta, noodles, and breads may offer convenience, but at what cost? Many commercial varieties are stripped of vital nutrients and laden with refined grains, sugars, and additives that wreak havoc on our bodies.
While some whole-grain alternatives may provide a glimmer of hope, it is imperative to study labels and opt for unprocessed grains like quinoa, brown rice, and oats.
Practical Tip: Empower yourself with label literacy—take the time to decode ingredient lists and nutritional labels, prioritizing products with minimal processing and maximal nutritional value.
Choosing Beverages Wisely
When it comes to beverages, discretion is key. Opt for hydrating options like water, herbal teas, and black coffee or tea, sidestepping the pitfalls of sugary sodas, sports drinks, and fruit juices teeming with added sugars.
While juicing may seem virtuous, be wary of its pitfalls—without the fiber found in whole fruits and vegetables, juices can lead to rapid spikes in blood sugar and unwanted weight gain.
Practical Tip: Quench your thirst with nature's elixir—water—and infuse it with fresh fruits or herbs for a burst of flavor without added sugars or calories. I usually add lemon and 1 pinch of salt to water to start my day.
Mindful Snacking
Navigating the Temptations Snacking need not be a minefield of temptation with the right approach. Ditch the processed snacks like chips, cookies, and candy bars, which offer little more than empty calories and unhealthy fats.
Instead, opt for whole, nutrient-dense options like nuts, seeds, fresh fruit, and air-popped popcorn to fuel your body and support your health.
Practical Tip: Prepare ahead by stocking your pantry and fridge with wholesome snack options, making it easier to resist the siren call of processed temptations when hunger strikes. I consume walnuts, almonds, and dark chocolate as my daily snacks. I also enjoy stove-popped popcorn with avocado oil and salt.
Key Takeaways
Prioritize Whole Foods: Opt for foods in their natural state, avoiding processed options packed with additives and refined ingredients.
Be Label Savvy: Read labels carefully, choosing products with minimal processing and maximal nutritional value.
Mindful Snacking: Select nutrient-dense snacks like nuts, fruits, and popcorn over processed alternatives to support your health and vitality.
Accompanying Video
Today’s newsletter is enhanced with a video segment from my lecture on the Incredible Machine at SFU, delving into the topic of unhealthy foods.
Closing Thoughts
As we navigate the labyrinth of modern nutrition, let's heed on this wisdom of and prioritize whole, unprocessed foods that nourish our bodies and fortify our health. With each mindful choice, we reclaim our vitality and pave the way toward vibrant well-being.
To your vibrant health,
Dr. Paul Manhas, MD. CCFP
Co-founder & Director of Performance Services at Manhas Health Co. Clinical Instructor, UBC Faculty of Medicine.
Follow me on Instagram for more insights and Q&A: @drpaulmanhas