Eat Real, Feel Vibrant: The Power of Sourcing Quality Foods
- by Christiane Matey
- Blog, Healthy Living
In today’s fast-paced world, the saying “You are what you eat” has never been more accurate. Our food choices directly impact our health, energy levels, and long-term well-being. But how can we make the right choices with so many options available? In this article, we’ll explore the difference between processed, ultra processed, and whole foods and provide tips on sourcing the best food for your health.
What is the Difference Between Processed and Whole Foods?
Not all processed foods are bad. First, you need to understand the nuances of whole foods versus processed and ultra processed foods.
- Whole foods are unaltered foods in their natural state, like fresh fruits, vegetables, whole grains, nuts, and dried legumes.
- Processed foods have been converted from their original state to another product by chopping, slicing, dicing, freezing, canning, or juicing. With minimal processing, convenient choices like frozen fruit and canned beans retain most of their original nutrients.
- Ultra processed foods have been significantly altered and often contain artificial ingredients, preservatives, and added sugars, salt, or fats. They aren’t real foods and have little nutritional value. Examples include sugary snacks, chips, ready-to-eat meals, and soda.
Check out our Men’s Health article for more details on the difference between processed and ultra processed foods.
The key point is to prioritize whole foods and minimally processed foods over ultra processed foods as much as possible. Your body will thank you for it!
Ingredients to Avoid in Your Food
While many foods might seem healthy, it’s crucial to look beyond the label and check for harmful ingredients. Some of these include:
- Trans Fats: Often found in processed snacks and baked goods, trans fats are linked to heart disease and inflammation.
- Artificial Sweeteners: These can disrupt the body’s natural insulin response and are often found in sugar-free or “diet” products.
- Sugar: Excessive sugar intake is linked to obesity, diabetes, and other chronic diseases.
- Seed Oils: Commonly used in cooking, fast food, salad dressings, and processed snacks, seed oils are high in omega-6 fatty acids. When consumed in excess, seed oils like canola, corn, soybean, and sunflower can lead to inflammation.
- Excessive Sodium: High sodium intake can lead to high blood pressure and cardiovascular issues.
- High Fructose Corn Syrup (HFCS): Found in many processed snacks and drinks, HFCS contributes to weight gain and metabolic issues.
- MSG: A flavor enhancer commonly added to processed foods that can cause headaches and digestive issues.
- Artificial Colors and Preservatives: These can have adverse health effects, especially in children, including hyperactivity and allergic reactions.
The Benefits of Whole Foods and Minimally Processed Foods
Whole foods and minimally processed foods are packed with nutrients that your body needs to function optimally. These foods provide:
- Phytonutrients: Natural compounds found in plants that have antioxidant and anti-inflammatory properties. They can help protect against chronic diseases.
- Fiber: Essential for digestive health, it helps regulate blood sugar, reduce cholesterol levels, and keep the digestive system functioning smoothly.
- Nutrient-Rich: These healthy choices provide vitamins, minerals, and essential fatty acids that ultra processed foods lack.
Moreover, the nutrients in whole foods can communicate directly with your DNA, influencing genetic expression and promoting better health. The fiber, antioxidants, and other phytonutrients interact with the microbiome and may help protect against chronic diseases like cancer, heart disease, and diabetes.
Non-GMO and Organic: Why Does It Matter?
When choosing your food, looking for non-GMO (Genetically Modified Organisms) and organic options is important.
- Non-GMO: These foods are not genetically altered in a lab. GMOs often involve introducing genes from one organism into another, which can have unintended effects on health and the environment.
- Organic: Organic foods are grown without synthetic pesticides, herbicides, and fertilizers. They are typically more nutrient-dense and free of harmful chemicals that can adversely affect your health.
One great way to source high-quality foods is by following the Clean 15 and Dirty Dozen lists published by the Environmental Working Group (EWG). These lists identify the produce with the least and most pesticide residues, helping you make informed choices about which fruits and vegetables to buy organic.
American Grains vs. Ancient Grains
It’s also worth noting that many of the grains commonly used in the United States, like wheat and corn, can be inflammatory due to how they are grown and processed. American grains are often sprayed with harmful chemicals such as glyphosate, fungicides, and herbicides, which can contribute to inflammation in the body.
In contrast, ancient grains like quinoa, farro, and spelt are less inflammatory. These grains have been cultivated for thousands of years without harmful chemicals. In Europe, these ancient grains are often favored for their superior nutritional profiles and lower impact on inflammation.
Why Eating Whole Foods is Better for Your Health
Eating whole foods is not just about avoiding unhealthy ingredients but optimizing your body’s natural functions. When you consume whole, nutrient-dense foods, you’re giving your body the tools it needs to:
- Maintain optimal hormone balance
- Support healthy digestion and gut health
- Reduce the risk of chronic diseases like diabetes, heart disease, and cancer
- Support healthy brain function and mental clarity
By opting for organic, non-GMO, and minimally processed foods, you’re making a proactive decision to support your overall health, longevity, and vitality.
The Bottom Line: Eat Real, Feel Vibrant
Choosing whole, nutrient-rich foods doesn’t just fuel your body—it fuels your life! So, the next time you pick up an item off the shelf, ask yourself: Is this real food or just a clever disguise? The power of whole foods is in your hands, and it’s time to make the healthiest choice possible for a vibrant, energetic life.
Want to dive deeper into food sourcing and the importance of reading ingredient labels?
Listen to the Soul Wellness with Kristin podcast episode below:
And, of course, we’re happy to provide personalized guidance on your wellness journey, too. Schedule your complimentary consultation call with MINT Nutrition today!
