How to Eat Your Healing by the Fork - Part 2
Dear Longevity Insider,
Now that we have a better understanding of how food works in our bodies and some of the things to keep in mind when choosing what to eat, let’s talk about some specific eating patterns to avoid. These are not necessarily “diets” that you would follow for a short period of time, but rather patterns of eating that you should avoid long-term in order to be healthy.
1. Eating too much processed food. Processed foods are foods that have been altered from their natural state. This can include adding or removing ingredients, as well as changing the texture, flavor, or color. Processed foods are often high in sugar, salt, and unhealthy fats. They can also be low in important nutrients like fiber, vitamins, and minerals.
Processed foods are convenient and easy to eat, but they are not necessarily good for us. We should aim to limit the amount of processed food we eat and focus on eating whole, unprocessed foods instead.
2. Eating too much sugar. Sugar is a type of carbohydrates that is found naturally in many foods. It is also added to food and drinks to sweeten them. When we eat or drink something that contains sugar, our bodies break it down into glucose and fructose. Glucose is used for energy, while fructose is turned into fat.
Sugar can be found in many different forms, including sucrose, glucose, fructose, corn syrup, and honey. It is also added to foods in the form of refined sugars, such as white sugar and brown sugar.
We should limit the amount of sugar we consume because it can lead to weight gain, insulin resistance, and type 2 diabetes. It can also increase inflammation in the body.
3. Eating too much unhealthy fat. Unhealthy fats are found in processed and fast foods. They are also known as “trans fats” or “bad fats.” Trans fats are made when manufacturers add hydrogen to liquid oils to make them solid. This process is called “hydrogenation.”
Trans fats are often used in processed foods because they are cheaper and have a longer shelf life than other fats. They are also used in fast food because they make the food taste better.
Trans fats increase our risk of heart disease, stroke, and type 2 diabetes. They also contribute to weight gain and inflammation.
We should avoid trans fats as much as possible and limit the amount of other unhealthy fats we eat. Unhealthy fats include saturated fats and Omega-6 fatty acids.
4. Not eating enough healthy fat. Healthy fats are found in olive oil, avocados, nuts, and seeds. They are also known as “unsaturated fats” or “good fats.” Unlike unhealthy fats, healthy fats do not increase our risk of heart disease, stroke, or type 2 diabetes. In fact, they may even help to protect against these conditions.
Healthy fats are an important part of a healthy diet. They help our bodies absorb vitamins and minerals, and they provide energy. Healthy fats also help to reduce inflammation in the body.
We should aim to include healthy fats in our diets by eating more olive oil, avocados, nuts, and seeds.
5. Not eating enough fiber. Fiber is a type of carbohydrate that our bodies cannot digest. It is found in whole grains, fruits, vegetables, and legumes. Fiber helps to keep us regular and can also help to lower our risk of heart disease, stroke, and type 2 diabetes.
Fiber is an important part of a healthy diet. It helps us feel full after eating, so we are less likely to overeat. Fiber also helps to control blood sugar levels and can help to reduce inflammation in the body.
We should aim to include more fiber in our diets by eating whole grains, fruits, vegetables, and legumes.
6. Mindless eating. Mindless eating is when we eat without paying attention to what or how much we are eating. It can happen when we are watching TV, working at our desks, or even talking on the phone.
Mindless eating can lead to weight gain and other health problems because we are not aware of how much food we are consuming. We may also be eating unhealthy foods without realizing it.
We can avoid mindless eating by being more aware of our food choices and paying attention to how much we are eating. We should also make sure to eat at regular times throughout the day so that we do not get too hungry.
When it comes to our diets, there are a few things we should avoid. These include eating too much sugar, unhealthy fats, and not drinking enough water. We should also aim to eat more fiber and healthy fats. By following these tips, we can improve our overall health and well-being. To your longevity, Anil Bajnath MD
CEO/Founder, Institute for Human Optimization
Chief Medical Officer, Longevity Insider HQ
To your longevity,
Anil Bajnath MD