One of the best ways I have found to eat more healthy is to avoid highly processed food even if it is marketed as "all natural", organic, non-GMO, plant based, high protein, or any of the other "healthy" tag-lines. All highly processed foods have been engineered in a lab for over consumption. They are designed to make you want more and to overeat.
1. Blood sugar imbalance:
Highly processed foods often cause blood sugar levels to spike rapidly. This triggers the release of insulin, a hormone that helps move sugar into cells for energy. However, the rapid drop in blood sugar levels after the initial spike can lead to feelings of hunger and cravings for more food, especially sugary items, creating a cycle of overeating.
2. Lack of satiety:
Highly processed foods are often low in fiber and protein, essential nutrients for feeling full and satisfied. Fiber slows down digestion, keeping you feeling fuller for longer, while protein helps regulate appetite hormones. The absence of these nutrients in processed foods can lead to a quicker return of hunger pangs.
3. Disrupted hunger hormones:
Studies suggest that heavily processed foods might interfere with the production of hormones that regulate appetite. They may decrease the production of PYY, a hormone that signals satiety, and increase ghrelin, the "hunger hormone," promoting increased food intake.
4. Increased palatability:
Many processed foods are engineered to be highly palatable, meaning they are designed to be appealing to our taste buds through added sugars, fats, and flavor enhancers. This palatability can lead to overconsumption, as it's easier to eat more of something that tastes good, even if it doesn't provide sustained fullness.
My solution is to just eat real food. Fruit like apples and berries, greek yogurt, organic/grass fed meat, eggs, organic veggies, fish, and other real food options help me feel more satiated and leads to overall better health.
