Navigating a Healthier Diet: Foods and Ingredients to Watch Out For
In today’s world, many common food additives and preparation methods contribute to serious heaPlth issues, ranging from obesity to chronic illnesses. These problems are significant factors in heart disease remaining the leading cause of death in the United States since the mid-20th century. This makes maintaining a healthy diet and staying vigilant about what we eat more important than ever. But where should you start? Thankfully, Lynne Pulizzi, a lifelong advocate for food health, shared her insights to help create the guide below for anyone looking to improve their well-being.
Places and Foods to Avoid
Avoid fast food restaurants and any establishment that uses MSG (monosodium glutamate) in food preparation. MSG, a "flavor" enhancer, has been linked to numerous health concerns and has been shown to contribute to overeating by overstimulating the brain's reward centers. A quick question to the staff can often clarify whether MSG is used.
Other ingredients to avoid include:
Hydrolyzed proteins (or hydrolyzed/autolyzed yeast extract)
Glutamates and glutamic acid
Natural flavors, flavorings, and seasonings
Modified food starch
Soy-based additives (e.g., soy protein, soy protein isolate, soy sauce, and soy extract)
Amino acids
Broths and beef bouillon
Protein-flavored, modified, or fermented protein products
Healthy Alternatives
Choose unprocessed, locally sourced, fresh foods whenever possible and base your diet around:
Fresh fruits and vegetables
Pasture-raised meats
Fresh eggs
Unprocessed whole foods
If you crave snacks like chips or candy, try making them at home or carefully read labels. By law, manufacturers must disclose key ingredients, which makes avoiding harmful additives easier.
The Trouble with High-Fructose Corn Syrup (HFCS)
What Is HFCS?
High-fructose corn syrup is a highly processed sweetener made by converting corn starch into corn syrup and then adding enzymes to increase its fructose content. The process involves chemicals like alpha-amylase, oligosaccharides, and xylose isomerase to achieve a specific fructose-to-glucose ratio.
Impact on the Body
Since its introduction into processed foods over 40 years ago, HFCS has coincided with surging obesity and diabetes rates. In the 1970s, around 15% of the U.S. population was considered obese, while today, over one-third of Americans are classified as obese. Research suggests that HFCS may be as addictive as some drugs, affecting brain chemistry similarly.
HFCS also disrupts the body’s ability to recognize fullness, encouraging overeating. This, combined with its addictive qualities, makes it a major contributor to the obesity epidemic.
Why Is HFCS So Common?
Manufacturers use HFCS because it enhances flavor and creates a “can’t eat just one” effect. Its addictive nature ensures that consumers keep coming back for more, making it a staple in most processed foods and restaurant offerings.
The Path Forward
Reducing processed food intake and prioritizing whole, fresh ingredients can help combat the health risks associated with additives like MSG and HFCS. By reading labels, shopping locally, and preparing meals at home, you can take control of your diet and support a healthier lifestyle.
For those looking for inspiration, try a homemade recipe this month!
Lynne is a renown healer and author who conducts sound baths using her Himalayan Singing Bowls and plays here in Coeur d’Alene as well as around the country.
