I’ve been reading “UPF People” by Chris Van Tulleken — UPF being, of course, ultra processed food.
Very interesting read — a couple of takeaways that really resonate with me:
1.) Ultra processed food does not satisfy your body, and so after eating it, you are quickly hungry again. The research is fascinating — your body is actually LOOKING FOR NUTRITION and when you feed it junk (low quality UPFs) , it keeps looking for nutrition, thus driving you to eat more and more. It is not clear to researchers whether this is your own “self” driving this or it is your micro-biome in your gut that is driving this but maybe the distinction is academic because the end result is the same. Eating UPFs is nutritionally deficient and so you eat and eat and eat to get the nutrition your body demands. Your body KNOWS when it is getting full nutrition and when it does get it, it feels “full”.
2.) A huge part of your physical pleasure and the “full-from-eating” response to food comes from the act of CHEWING. It is very important to eat foods that need a lot of chewing — think quality sourdough bread vs white Hovis — one requires a lot of chewing, the other turns into a gooey mess. Think crunchy vegetables and fruit, meat with sinew vs soggy vegetable lasagna — nuts and seeds vs basic breakfast cereal. At every meal it is vitally important to have a chewing experience.
I read recently that a Swiss clinic for weight loss tells patients to chew every bite 60 times. I have tried that, and it really slows down your eating — I have started to eat so much more slowly!
So read the labels (ha ha, for me that means take my reading glasses to the grocery store) buy organic if possible (organic tends to have less or none of the UPF ingredients) — if you wouldn’t have one of those ingredients as a regular everyday ingredient in your kitchen then you should not eat it! Especially avoid food colourings, weird emulsifiers like lecithin and carrageenan etc., preservatives etc.
And, as a win, if you cook for yourself, you will not have to worry about this!
Anyway, a good book if you want to delve more deeply into UPFs.