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Файл:Ординатура / Хирургия / Библиотека им академика М.И. Перельмана / Книга_6054_Библиотеки_им_академика_М_И_Перельмана.pdf
ULTRA-PROCESSED FOOD
All ultra-processed food is industrially processed to create a product
that sells well. The packaging can often advertise the use of “real”
food, giving you a false sense of security about what you’re eating.
The following is a list of foods that are typically ultra-processed.
1. Protein and granola bars
These bars often contain processed fibers and proteins as well as
zero-calorie sweeteners, plus additives and preservatives.
2. Bread
Certain types of bread, especially those packaged in plastic and
already sliced, may contain emulsifiers, sugar, modified starch,
additives, preservatives, and vegetable gums. In addition, a lot of
bread is baked using flour where the grain is processed into almost
pure starch.
3. Flavored yogurt
Flavored yogurt often contains additives like thickeners, artificial
flavorings, and preservatives to maintain shelf life.
4. Ready-made sauces and spice mixes
These products often contain thickening and coloring agents,
additives, preservatives, and flavor enhancers.
5. Breakfast cereals and drinks
Many breakfast cereals and drinks marketed as healthy may
contain ingredients such as coloring agents and maltodextrin, as
well as many common additives and preservatives.
6. Processed meat
Prepackaged cold cuts, sausages, and bacon may contain
emulsifiers, thickening agents, additives, preservatives, and
modified starch.
7. Margarine and plant-based butters
Margarine and plant-based butters often contain emulsifiers,
additives, preservatives, and coloring agents.
8. Soft drinks and energy drinks
These beverages are typically packed with sugar, preservatives,
and artificial additives.
9. Plant-based “milks”
Many milk alternatives contain emulsifiers, vegetable gums,
preservatives, and flavor additives.
10. Certain meat substitutes
These products, which include “plant-based” steaks, meatballs,
and patties, often (but do not always) contain a lot of starch, sugar,
flavoring agents, and additives and preservatives.
Look at the list of ingredients on the label and judge whether it’s
something you want to eat (and share with your gut bacteria).
The sick thing—and yes, I do mean it when I say “sick”—is that most of us have
been manipulated so much by the food industry that ultra-processed food now seems
natural, while natural food seems weird.
Instead of heading straight for the crunchy, salty, and fatty options in the supermarket
aisles, turn your shopping habits upside down and start with the following items when
you go shopping:
CABBAGE AND OTHER FIBROUS VEGETABLES
Broccoli, Brussels sprouts, cauliflower, lettuce, kale, cabbage,
asparagus, spinach, and more.
VEGETABLES
Squash, onions, leeks, mushrooms, tomatoes, cucumbers, celeriac,
peas, eggplant, celery, beets, artichokes, parsnips, herbs, chiles, and
more.
FRUIT AND BERRIES
Apples, pears, bananas, blueberries, grapes, melon, strawberries, and
more.
PULSES AND LENTILS
Black beans, snow peas, black-eyed peas, soybeans, lentils, and
more.
NUTS AND SEEDS
Hazelnuts, cashews, walnuts, almonds, pumpkin seeds, pine nuts,
sunflower seeds, sesame seeds, chia seeds, flaxseed, psyllium husks,
and more.
FATS
Olive oil, canola oil, coconut milk, avocado, tahini, and more.
DAIRY PRODUCTS
Cheese, skyr, yogurt, milk, cream, kefir, and more (but watch out for
additives, sugar, artificial sweeteners, etc).
MEAT, EGGS, FISH, AND SHELLFISH
Salmon, cod, chicken, beef, lamb, game, shrimp, mussels, eggs, and
more.
PLANT PROTEINS
Tofu, tempeh, concentrated protein powder (but watch out for
additives, sugar, etc.), and more.
GRAINS AND RICE
Rice, oats, certain flourless breads made with whole grains, seeds and
kernels, and more.
The list of whole foods may seem overwhelming, not least because it is not
exhaustive. Fortunately, there is a way to make incorporating healthy eating into your
life easier. We can, for example, divide all foods into four categories based on
carbohydrate content and the degree of processing. You can find my simple food
breakdown on this page.
When we look at the effects of naturally occurring GLP-1 in the body, it’s a little
more difficult to see which positive effects come from the GLP-1 alone and which come
from all the other positive benefits of the foods and lifestyle that lead us to produce
GLP-1. Let’s look at that a little more in the next chapter.
Chapter 6
The scientific dilemma
In previous chapters, we have looked at how GLP-1 forms naturally, and how the body
can put extra GLP-1 to work, either when detours in the intestines are created or when
you eat foods that—in tandem with the microorganisms in the intestines—distribute the
many nutrients throughout the entire digestive system and to the parts of the gut where
the L-cells are most densely situated. I also proposed that regular exercise and intervals
between meals can promote the formation of GLP-1.
Before we move on to even deeper insight in the section about the impact of GLP-1
on the body, you should know about the scientific dilemma standing in the way of “bio-
logic” being a genuine partner in a healthy world. But what the heck is biologic?
In short, I use the word biologic to describe a biological logic. You can think of it as
the GPS showing you a safe route to a healthier life. Your entire biologic can be
summed up in ten points:
1. Excess sugar in the blood is unwelcome because sugar reacts with your proteins,
stresses your cells, activates your immune response, reduces the body’s ability to
burn fat, messes with your appetite, and decreases the ability to remove excess
sugar from the blood.
2. By working with sugar’s timeline of release in the blood and the body’s ability to
store that sugar, you can change the risk of excess sugar in the blood. The release
time is affected by both the amount and degree of refinement of carbohydrate-rich
foods, while the storage capacity depends on your blood sugar history and how
much you use your muscles. The risk of excess sugar in the blood is also affected
by when you eat, when you exercise, and when you sleep.
3. You have to work together with the body’s microorganisms: If you feed them
unprocessed vegetables, grains, and seeds, the microorganisms pay you back with
nutrients, vitamins, a balanced immune response, and stabilization of your appetite
and blood sugar.
4. By eating unprocessed foods, you stimulate the formation of hormones in your
intestines, create satiation and satisfaction, and stabilize your blood sugar.
5. Stable blood sugar stabilizes your weight and your energy level. At the same time,
higher energy levels and falling weight further stabilize your blood sugar.
6. Sugar content is often related to the level of processing that a certain food has
undergone, and sugar consumption spurs sugar cravings. This is a process you can
control.
7. If you feel tired and lack energy and are craving something sweet or salty, what I
like to call “exercise snacks”—brief moments of physical activity—can often
replace chocolate and other processed snacks.
8. Elevated blood sugar is self-perpetuating, but it is possible to break the negative
spiral.
9. Stable blood sugar is positively self-perpetuating—and a positive spiral can be set
in motion much faster than actual weight loss.
10. Stabilization of the blood sugar has great and often overlooked health potential,
which can replace downward disease spirals with upward health spirals.
With all that established, the scientific question is whether healthy unprocessed
foods, exercise, and intervals between meals produce weight loss, or GLP-1 triggers
these actions.
The answer is that it is a combination of both, and figuring out the extent to which
the effect comes from one or the other is not a trivial matter. We can turn to science for
answers, but note that you never get the same scientific certainty in lifestyle studies
where people change their diet and activity levels as you do with clinical drug studies.
In the pharmaceutical industry, when we talk about the extent to which the patient
actually takes their medication in the way it is described on the label, we refer to it as
compliance. Although life often gets in the way and we do not always take medicine
correctly, it is easier for the test subject to inject a pen in the abdomen once a week than
to alter their diet drastically from the 50 to 75 percent consumption of ultra-processed
food that has become the new normal in many countries.