The Doctor's Farmacy with Mark Hyman, M.D.
14 "Foods" To Avoid For Better Health
Fri Dec 01 2023Description
This episode explores the impact of fructose on health, the importance of choosing high-quality animal protein, the role of nutrient-dense foods, the dangers of processed foods and refined oils, avoiding harmful ingredients, making informed food choices, and understanding the impact of diet on health.
Insights
Consuming a lot of fructose can weaken the gut and cause inflammation throughout the body, leading to various health conditions like heart disease, diabetes, obesity, cancer, and Alzheimer's.
Ultra processed foods are deconstructed from their original form and reassembled into things that look like food but aren't actually food. Consuming these foods increases the risk of death by 14% for every 10% of your diet that consists of ultra processed foods.
Conventionally raised meat and seafood have higher levels of antibiotics and hormones, making them lower quality and less healthy compared to those from a hundred years ago.
ButcherBox offers humanely raised meat that is free from antibiotics and added hormones, providing high-quality options for animal protein.
Deficiency in nutrients can lead to increased food consumption as the body seeks those nutrients.
Food plays a crucial role in regulating every aspect of our biology, including hormones, immune system, brain chemistry, gene expression, and microbiome.
Processing food is not inherently bad, as cooking and fermenting are forms of processing that have been done for thousands of years.
There are processed foods that are not real food and contain unknown ingredients like multidextrin and mono and diglycerides.
Refined oils are controversial, with conflicting studies on their effects on heart disease.
Soybean oil, which is commonly used in processed foods, contains GMO soy and glyphosate, which may be harmful to health.
High fructose corn syrup and hydrogenated fats are major contributors to dietary problems.
MSG (monosodium glutamate) and its various forms should be avoided as it can lead to brain issues and cognitive dysfunction when overconsumed.
Foods that are heavily advertised on TV are often unhealthy, as marketing spending correlates with poor nutritional value.
Products labeled as "gluten-free" or with health claims may still be unhealthy due to high sugar content or other undesirable ingredients.
The most obese population in the world, Samoa, has a diet that includes ramen noodles with sugar and MSG, leading to high rates of diabetes.
Processed foods often contain additives, preservatives, dyes, and chemicals that should be avoided. Many countries ban certain ingredients allowed in the US.
Chapters
- The Impact of Fructose on Health
- Choosing High-Quality Animal Protein
- The Importance of Nutrient-Dense Foods
- Understanding Processed Foods
- The Dangers of Refined Oils
- Avoiding Harmful Ingredients
- Making Informed Food Choices
- Understanding the Impact of Diet on Health
The Impact of Fructose on Health
00:00 - 06:49
- Consuming a lot of fructose can weaken the gut and cause inflammation throughout the body, leading to various health conditions like heart disease, diabetes, obesity, cancer, and Alzheimer's.
- Ultra processed foods are deconstructed from their original form and reassembled into things that look like food but aren't actually food. Consuming these foods increases the risk of death by 14% for every 10% of your diet that consists of ultra processed foods.
Choosing High-Quality Animal Protein
00:00 - 06:49
- Conventionally raised meat and seafood have higher levels of antibiotics and hormones, making them lower quality and less healthy compared to those from a hundred years ago.
- ButcherBox offers humanely raised meat that is free from antibiotics and added hormones, providing high-quality options for animal protein.
The Importance of Nutrient-Dense Foods
06:29 - 13:08
- Deficiency in nutrients can lead to increased food consumption as the body seeks those nutrients.
- Food plays a crucial role in regulating every aspect of our biology, including hormones, immune system, brain chemistry, gene expression, and microbiome.
Understanding Processed Foods
06:29 - 13:08
- Processing food is not inherently bad, as cooking and fermenting are forms of processing that have been done for thousands of years.
- There are processed foods that are not real food and contain unknown ingredients like multidextrin and mono and diglycerides.
The Dangers of Refined Oils
12:40 - 19:18
- Refined oils are controversial, with conflicting studies on their effects on heart disease.
- Soybean oil, which is commonly used in processed foods, contains GMO soy and glyphosate, which may be harmful to health.
Avoiding Harmful Ingredients
18:49 - 25:13
- High fructose corn syrup and hydrogenated fats are major contributors to dietary problems.
- MSG (monosodium glutamate) and its various forms should be avoided as it can lead to brain issues and cognitive dysfunction when overconsumed.
Making Informed Food Choices
18:49 - 25:13
- Foods that are heavily advertised on TV are often unhealthy, as marketing spending correlates with poor nutritional value.
- Products labeled as "gluten-free" or with health claims may still be unhealthy due to high sugar content or other undesirable ingredients.
Understanding the Impact of Diet on Health
24:49 - 31:28
- The most obese population in the world, Samoa, has a diet that includes ramen noodles with sugar and MSG, leading to high rates of diabetes.
- Processed foods often contain additives, preservatives, dyes, and chemicals that should be avoided. Many countries ban certain ingredients allowed in the US.