FROZEN PIZZA, PRE-PACKAGED meal, fast food, and canned soup may pop into your diet from time to time. These foods are tasty and convenient. But, they’re also ultra-processed, and eating too many isn’t great for your health.

“There are several definitions for ultra-processed food,” says Gina Granich, R.D., an instructor at the University of South Florida College of Public Health. “Simply put, an ultra-processed food is a food item, typically packaged, that has numerous manufactured ingredients that are added to it. Think salt, sugar, fats, enzymes, and more.”

Three-quarters of Americans say they consider whether foods are processed, and more than 60 percent try to avoid them, according to the International Food Information Council’s 2023 Food and Health Survey.

But, not all processed foods are created equal. Most foods are processed to some extent to make them safe to eat.

For instance, the U.S. Department of Agriculture counts foods that have been canned, frozen, chopped, pasteurized, or dehydrated as processed. Minimally processed foods, like frozen vegetables, canned beans, or pre-cut fruit, can be healthy additions to your diet, Granich says.

But, if you notice that a food label has a long list of ingredients that you’ve never heard of and can’t pronounce, it’s most likely an ultra-processed food. And, dietitians say it’s best to limit them.

“The closer a food is to its natural state, the better,” Granich explains. “Ultra-processed foods are not very similar to the original food item due to all the additives. Some of the added ingredients are not typically things that you would eat but are added to modify taste or texture.”

Here’s what you should know about ultra-processed foods, how they affect your health, and how many of these foods you should incorporate into your diet.

What Exactly Are Ultra-Processed Foods?

Foods that have been through several processing steps and include many additives, preservatives, and artificial components are considered ultra-processed, explains Leah Silberman, R.D., a registered dietitian with Medical Offices of Manhattan.

Frozen or ready-to-eat meals, chips, cookies, hot dogs, soft drinks, sugary cereal, fast food burgers and fries—they're all examples of ultra-processed foods.

“You might think of ultra-processed foods as highly designed items in which the natural ingredients have been substituted with synthetic ones. They are intended to be highly addictive, easy to use, and long-lasting," Silberman says.

Ultra-processed foods are appealing because they’re tasty, convenient, and usually inexpensive. “But, they do not contribute to our health,” Silberman says.

How to Understand Different Levels of Food Processing

Ultra-processed foods aren’t the only type of processed food. To understand the different kinds, the NOVA food classification system, developed by researchers at the University of Sao Paulo, Brazil, can help.

“The classification is best used when looking at the zoomed-out view of your diet,” says Stephanie Nelson, R.D., a registered dietitian at MyFitnessPal. “How much of your diet fits into each of those categories, generally? If most of your meals come from the ultra-processed category, it’s probably time to make some changes based on preferences, access, and affordability.”

The system categorizes processed foods into four groups:

Group 1: Unprocessed or Minimally Processed Foods

This group includes fresh fruits, vegetables, milk, meat, or eggs that are in their original state or have had inedible or unwanted parts, like stems or fat, removed by product manufacturers. To preserve the foods, make them suitable for storage, and safe to eat, manufacturers may freeze, dry, or pasteurize the product.

Pre-cut fruits and vegetables that have just been peeled, washed, and packaged fall into this category, Silberman says. Generally, these foods retain their original vitamins, minerals, fiber, and other health benefits.

Group 2: Processed culinary ingredients

Oils, butter, sugar, salt, and flour fall into this category. They’ve been milled or pressed to create items that are used to prepare the foods in Group 1. They’re rarely eaten on their own.

Group 3: Processed Foods

Cheese, canned vegetables and fish, fruits in syrup, and packaged bread are examples of processed foods. They are recognized as modified versions of Group 1 and may contain added ingredients, like sugar, salt, and preservatives.

Group 4: Ultra-Processed Food and Drink Products

These are formulations derived from foods, additives, preservatives, and stabilizers. They’re typically created by industrial processes. Ultra-processed foods include prepared or packaged pizza, meat, or pasta, as well as soft drinks, fast food, cookies, and packaged bread. They contain multiple, usually unrecognizable ingredients.

Are Ultra-Processed Foods Bad For Your Health?

Generally, people eat too many ultra-processed foods—they make up almost 60 percent of the calories eaten in the U.S., according to a study published in BMJ Open. These foods lack vital nutrients and are loaded with harmful ingredients, Silberman says.

“Too much sugar, bad fats, salt, and artificial ingredients are often found in these foods,” she says. “Nutrient shortages and other health issues, including obesity, heart disease, and diabetes, may result from a diet consisting mostly of these items.”

They may be linked to cognitive decline, too. A recent study found that people who ate more than 20 percent of their daily calories from ultra-processed foods had a 28 percent faster decline in cognition and 25 percent faster decline in executive functioning.

Ultra-processed foods, which often contain artificial flavorings and sweeteners, are designed to be highly palatable, and Silberman says they can be addictive. Research shows that eating more ultra-processed foods leads to an overall increased calorie intake and weight gain.

Research has also shown that people who consume more ultra-processed foods may have higher risks for cardiovascular disease, coronary heart disease, and cerebrovascular disease.

“When ultra-processed foods make up the majority of your diet, it’s probably a good indicator that your diet quality is low,” Nelson says.

Should You Eat Ultra-Processed Foods?

It’s best to limit ultra-processed foods and focus on consuming unprocessed or minimally processed items, Granich says. Check the ingredients list, and the smaller the list, the better.

“Bonus points if there isn’t an ingredient list because you’re purchasing whole fruits and vegetables in their most natural form,” she adds.

If unprocessed foods aren’t accessible to you, canned or frozen items are your next best bet.

When most of your diet consists of nutrient-dense unprocessed or minimally processed foods, with plenty of fruits and vegetables, eating an ultra-processed food occasionally isn’t the end of the world, Silberman says. Just try to keep the portions small.

There’s usually no need to eliminate ultra-processed foods entirely or scrutinize every food in your diet, Nelson says.

“Overall, focus on eating enough fruits, veggies, and whole grains, hitting your protein, fiber, vitamin, and mineral goals, and staying under your added sugar, sodium, and saturated fat goals,” she explains. “Sprinkle in your favorite ultra-processed foods, and make compromises when ultra-processed foods become the centerpiece of your meal.”

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Article Source: https://www.msn.com/en-us/health/nutrition/how-ultra-processed-foods-differ-from-other-processed-foods/ar-AA1dPfFc

I spent over two decades yoyo dieting. From weight loss shakes to paleo and calorie-cutting plans, any diet you can name—I probably tried it.

For around seven years I tried a low-carb keto diet on and off, which was probably the better choice of its predecessors. It worked at first, I lost weight and felt good, but I was still obsessively thinking about food.

As part of my keto diet, I was eating low-carb treats, like specially-made doughnuts, and I would have a hard time moderating them. I either didn't eat them at all, and was constantly thinking about eating them, or I would binge and restrict myself the next day.

These sweet foods continually had a hold on me.

Eventually, I discovered the concept of intuitive eating, which just means eating what feels right for your body regardless of calories or nutritional value.

But I have since learned that I am a carbohydrate and sugar addict, and within four months, I gained 40 pounds. For me, there is no moderating those food groups—it's all or nothing. There was no having one croissant. I would want them all.

I was at rock bottom and feeling awful. I was tired, overweight, depressed, and anxious. I had stomach issues, brain fog, and my acne was horrible. When I finally reached my highest weight, of 192 lbs, that was a wake-up call. I knew this had gotten out of hand.

At the time, my husband was sending me TikTok videos from a creator called Paul Saladino, who ate a diet based mainly on meat and animal-based products. No vegetables were allowed, but he still ate fruits. My husband suggested it and I decided to try it out and see if it made me feel better.

I eased myself into the diet, but was still eating lots of fruits—which my sugar-addicted brain loved. I felt a lot better, but noticed that even though I was full and satisfied with the meat, I still wanted to eat blueberries. That sugar and sweetness still had a hold on me.

So, after five weeks I switched to a strict, full-carnivore diet and after a few days, the sugar craving subsided. After reaching 30 days, I started to feel great, but once I hit 90 days, that is when the magic happened and I really started to feel the health benefits.

I had no more gas or bloating throughout the day and my acne totally cleared up. My depression lifted and I was able to stop taking the medication I had been on for years. I have also lost 45 pounds so far.

Now, I stay away from carbs, sugar, seed oils, and processed snacks. Instead, I eat only meat and animal byproducts like dairy and eggs. Typically, I eat a lot of burger patties, steaks or roasted meat. I believe beef is best, but I do eat chicken wings, tuna, and salmon.

I will eat the rainbow of animals, but I am currently doing a 30-day reset in which I only consume beef, salt, and water, because I noticed my dairy consumption was getting a little out of hand.

I haven't experienced any issues with a lack of fiber. I have never needed any supplements, as the high fat content in my diet aids digestion.

May marked one year of starting this diet and I feel amazing. I'm just grateful. I'm always in a good mood these days. Of course, I still have my moments—I have two little kids at home with me—but overall I feel really happy.

Now, I could have a plate of donuts next to me and have zero desire to eat them, part of which I feel is because I never want to slip back into my old habits again.

I believe that this diet goes against everything we've been told. I disagree with the messaging that fat and meat are bad for us, and would encourage anyone to give this diet a go for a minimum of 30 days and see how they feel.

My advice would be to think of it as an elimination diet and know that you can always go back to eating how you were before, if you want to.

Courtney says her acne has cleared up and her bloating has stopped since she switched to a diet of meat and animal products. Courtney Luna© Courtney Luna

Since starting this diet, I have what I consider food freedom, which many people do not understand. Often, they say I need to eat everything in moderation to have a good relationship with food, but I have since realized that abstaining gives me mental freedom.

When I was trying to eat everything in moderation, the mental gymnastics I would go through every day was just exhausting. I was obsessively thinking about food and where my next sugar fix would come from.

Now, my mind is free from all those obsessive thoughts. I still love my food and get excited that I'm going to have a ribeye, but I'm not constantly thinking about it.

Courtney Luna is a former yacht chef, recipe developer, and content creator.

All views expressed in this article are the author's own.

As told to Newsweek's My Turn associate editor, Monica Greep.

Article Source:

https://www.msn.com/en-us/health/nutrition/i-only-eat-meat-and-dairy-it-has-changed-my-life/ar-AA1d0hv5

I lost 65 pounds in the first four months alone. I've lost a total of 80 pounds in a little over a year, all without counting calories and by eating as much as I wanted.

How did I do it? I followed the meat-based carnivore diet.

Everything changed for me in the spring of 2022 when I sat on the couch, tired and depressed, and feeling joint and back pain throughout my body. It was so bad that I would get flare-ups in my knees or ankles that would last one to two weeks. The pain was so intense that I couldn't walk.

I also had a condition called atrial fibrillation (A-Fib) which affects your heart's normal sinus rhythm. I knew I needed to lose weight and get healthy—and I had to do it soon. I wanted to make sure I could watch my three children grow up to have kids of their own. I wanted to be able to provide for my family.

But with the path I was going down, I wasn't sure that would happen. And this became my Why.

I had heard from some friends who were doing the keto diet and losing weight, so I decided to give that a try. With the keto diet you limit your carb intake to about 20 grams per day and increase your fat intake.

Over the next couple of months, I continued to research low-carb diets and watch YouTube videos from doctors and those sharing their experiences.

I had not lost much weight at all and did not feel a whole lot differently, but I kept finding more and more information about the ultimate elimination diet where you completely cut carbs from your eating plan. This was the carnivore diet, and in July of 2022 I went full in.

I do not eat vegetables or fruits, or any other carbs. I predominantly eat beef, with some eggs and bacon. Occasionally I will eat chicken wings or chicken thighs, as well as pork. I do not use any type of seed oils and cook my food with either bacon fat or butter.

A typical day of eating for me consists of a steak around Noon and then a couple of beef burger patties—no bun—and either eggs or bacon. I usually eat approximately two pounds of meat per day.

By early November, I had lost 65 pounds, had more energy to do things, and noticed that my arthritis and joint pain was gone. I also noticed that I hadn't experienced a single A-Fib episode in a few months. Before starting the carnivore diet, I was having a couple of episodes per week.

Over the next several months my weight loss slowed down as I got to a healthier weight. But the health benefits continued.

I've been on blood pressure medication for over 20 years. Whilst I still take medication, the dosage has decreased to the lowest prescription strength and my blood pressure is under control. I also have not had an A-Fib episode in over 14 months and was just recently taken off the medication for it.

My doctor is happy with my progress too. Before going on the carnivore diet my triglycerides—a type of fat in your blood—were 273 milligrams per deciliter, which is very high. Now, they are 107, in the healthy range. My HDL cholesterol has also improved. My liver and kidney function are excellent with the best levels I've seen in my blood work.

Some of the keys to my success were having short-term goals and having an accountability partner. The short-term goals that I set were somewhat challenging, but measurable and attainable. This allowed me to feel a sense of accomplishment along the way.

For an accountability partner, I had a friend on Facebook who was also trying to lose weight. We kept each other accountable by posting a daily log of our food intake, water intake, etc. We also checked in with each other often. I feel this was huge for keeping me motivated and helping me get past struggles.

Altogether I feel like the carnivore diet has saved my life. No more back pain. No more arthritis or joint pain. No more A-Fib episodes. Lower blood pressure. More energy and a happier mood. The list goes on and on.

I have not experienced any negatives from eating this way. If there is a special occasion and I want to eat a small piece of cake or something I normally would not eat, I go ahead and treat myself. But I make sure that it does not snowball, and I move forward and back to my normal eating plan.

Eating this way has truly been life-changing for me and I have no plans to stop the carnivore diet lifestyle. I see myself eating this way for the rest of my life. Exactly what I eat may adjust as I go, but the main principles of a meat-based diet with little to no carbs will not change for me.

With this life-changing health transformation, I decided that I wanted to share my experiences and help others, so I created a YouTube channel.

On my channel, Wick Goes Carnivore, I share the good and bad experiences. What I've done right and mistakes I've made. I share the successes between losing weight and all the health benefits I have experienced.

Brian Nowicki is a content creator and proponent of the Carnivore Diet lifestyle. You can follow him on YouTube.

All views expressed are the author's own.

Article Source: https://www.msn.com/en-us/health/nutrition/i-lost-80lbs-with-the-carnivore-diet-and-it-transformed-my-health/ar-AA1jKR7u

An Australian woman who took Ozempic to shed a few pounds before her daughter’s wedding has died from gastrointestinal illness — now her husband is warning that the medication is “not worth it at all.”

Trish Webster, 56, was prescribed Ozempic to help her squeeze into her dream dress for her daughter’s nuptials.

Ozempic is a medication approved by the US Food and Drug Administration for people with Type 2 diabetes — it’s become widely used as a weight-loss drug around the world.

The drug works by mimicking a natural hormone, GLP-1, which slows down the passage of food through the stomach and intestines, making people feel full longer.

Problems arise if the drug slows down the stomach too much or blocks the intestines.

Intestinal blockage is called “ileus” — the FDA received 18 reports of it in people taking Ozempic as of late September.

For her part, Webster took Ozempic along with the prescription injection Saxenda, losing about 35 pounds in five months, according to local media reports.

While the medications helped Webster slim down quickly, they reportedly made her ill.

On Jan. 16, just a few months before her daughter’s wedding, Webster’s husband allegedly found her unconscious with a brown liquid seeping out of her mouth.

“She had a little bit of brown stuff coming out of her mouth, and I realized she wasn’t breathing and started doing CPR,” Roy Webster recounted to “60 Minutes Australia” last week.

“It was just pouring out, and I turned her onto the side because she couldn’t breathe.”

Webster died that night, with her cause of death listed as acute gastrointestinal illness.

“If I knew that could happen, she wouldn’t have been taking it,” the grieving husband insisted. “I never thought you could die from it.”

While Webster’s death has not been officially linked to her Ozempic and Saxenda usage, her husband is blaming the drugs.

“She shouldn’t be gone, you know,” Roy said. “It’s just not worth it, it’s not worth it at all.”

In a statement to “60 Minutes Australia,” the manufacturer of Ozempic, Novo Nordisk, said ileus was only reported after its “post-marketing setting,” suggesting the drugmaker only became aware of the problem after the drug was released.

Novo Nordisk and Eli Lilly and Company, which manufactures Mounjaro, are being sued in the US over claims that their popular weight-loss drugs can cause severe gastrointestinal problems, such as gastroparesis or “stomach paralysis,” which can lead to death.

Law firm Morgan & Morgan told The Post in August that it has received 500 similar inquiries from clients across 45 states, along with claims of injuries allegedly caused by other weight-loss drugs, including Wegovy, Rybelsus and Saxenda.

A rep for Novo Nordisk told The Post at the time, “Semaglutide has been extensively examined in robust clinical development programs, large real world evidence studies and has cumulatively over 9.5 million patient years of exposure.”

The company noted that “gastrointestinal (GI) events are well-known side effects of the GLP-1 class.”

“Patient safety is Lilly’s top priority, and we actively engage in monitoring, evaluating and reporting safety information for all our medicines,” Lilly told The Post in a statement.

The FDA in September updated the Ozempic label to acknowledge complaints of blocked intestines in some people who have taken the medication.

The update came after the federal agency received thousands of reports of gastrointestinal troubles from Ozempic users.

Gastroparesis is just one of many side effects that have been reported, including “Ozempic finger,” “Ozempic burp,” “Ozempic butt,” “Ozempic face” and weird dreams about celebrities.

Some experts have warned that Ozempic and similar medications have not been available long enough to study the long-term effects — including suicide concerns — and are likely being misused by some as a quick way to shed a few pounds.

Article Source:
https://www.msn.com/en-us/health/medical/woman-dies-after-taking-ozempic-to-slim-down-for-daughter-s-wedding-she-shouldn-t-be-gone/ar-AA1juTeM