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"Diets" Grains & Seeds Three
Bites II
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Foods to Limit or Avoid I know what you're thinking... I created an entire website devoted to eating anything and everything in small portions with a goal of weight loss. While that is true, there are some foods and ingredients (things considered so bad I can't even categorize them as "food") that should either not be consumed or consumed in small amounts. The Atkins Diet had a lot of influence over me and as much as I don't want to drastically reduce the number of carbohydrates I eat, I have become accustomed to avoiding highly-processed foods. "Foods" like Hamburger Helper and boxed Macaroni and Cheese are loaded with sodium and other things that are harmful to ones health and diet. No one will argue a case FOR corn syrup. It's widely used in processed foods because it is the absolute cheapest way to sweeten them but it's one of the worst things you can ingest. According to Susan M. Lark, M.D., author of The Women's Health Companion, the wrong foods can "affect health adversely in many ways. They can be difficult to digest, contain nutrients that stress the body, or even cause toxic reactions within the body." There have even been studies linking ADD and ADHD in children to processed foods. The process of digestion takes much energy and a lot of work. "The body needs an abundance of reserve energy to produce the chemicals involved in the digestive process. Ideally, foods should be easy to digest, yet nutrient-rich, so that they can provide the body with needed energy." A lot of commonly eaten foods are hard to digest due to the saturated fats and sugars and some foods can even cause fatigue. Below is a list of foods/ingredients that are worth either eating in moderation or if possible to avoid them all together. Caffeine: Found in coffee, hot chocolate, colas and other carbonated drinks, and chocolate. Although some of these foods are good to eat in moderation (a small piece of dark chocolate is one of my favorite treats), it is best to be aware of your intake. To do this you need to start reading labels. Most people are aware that coffee has caffeine but it is actually an ingredient in so many common foods. As a central nervous system stimulant, caffeine increases brain activity when taken in doses of 50 - 100mg a day. This is the amount found in one cup of coffee. When used on an occasional basis, a cup of coffee can have a pleasantly stimulating effect. It is known to speed up metabolism (a good thing) and has a diuretic and laxative effect (can be both good and bad- the bad being the too-soon elimination of many minerals and vitamins that are essential to health). It lowers the blood sugar level, increasing the appetite and the craving for sweets. This is definitely a bad thing. It is addictive- most people over time find they need increasingly larger amounts to keep up their energy. It can also effect the symptoms of PMS in women. My experience with Weight Watchers taught me that coffee or other beverages with caffeine can not only NOT be counted as part of your "water" intake, in fact you need to drink 2 glasses of water for every 1 cup of coffee you consume. It's like two steps forward, three steps back. Sugar: Statistically, the average American eats more than 120 pounds of sugar each year. After reading through Dr. Lark's "The Women's Health Companion", I realized that Atkins was absolutely right about sugar and processed foods. "Unlike simple carbohydrates such as whole grains, beans, and peas, which digest and release sugar slowly, food based on sugar and white flour break down quickly in the digestive tract" states Dr. Lark. "Glucose is released rapidly into the blood, and from there is absorbed by the cells of the body to satisfy their energy needs. To handle this overload, the pancreas must release large amounts of insulin. This is the hormone that helps drive glucose into the cells where it can be used as energy." Often the pancreas releases a flood of insulin, more than the body requires. As a result, the blood sugar level goes from too high to too low, resulting in the "roller coaster" of energy you typically see in hypoglycemia. You initially feel "high" after eating sugar, followed by a rapid crash. It would be impossible to never consume sugar, and I wouldn't suggest anyone not eat sweets ever, but it's a good idea to read labels and to be aware of how much you're actually consuming. There is so much of it in processed foods- even savory foods. And seriously, there is no point in drinking your calories so forget the soda. Salt: Sodium is one of the body's major minerals and helps to regulate water balance. Water tends to accumulate in areas where sodium collects. Too much sodium can lead to edema, bloating, and even some cases of high blood pressure. It is also a risk factor for osteoporosis since it accelerates calcium loss from the body. From personal experience, I always weigh a pound or two more the morning after eating Chinese takeout with soy sauce. It usually goes away the next day but it's annoying. Again, no one will ever be able to eliminate salt from their diet (nor would I recommend it, I cook with it all the time- it's a definite flavor enhancer). But it's important to be aware of consumption by way of reading labels and avoiding processed foods. Foods like Ramen Noodles and Hamburger Helper are loaded with it. Trans Fat (partially hydrogenated): Also known as "factory made hard oils". Studies have shown that it isn't so much how much fat there is in your diet that causes problems, as to what kind of fat, and hydrogenated fats are the worst. Avoid buying cookies, crackers, baked goods or anything else that has hydrogenated oil on the ingredient list. So far, hydrogenated fats don't have to be listed on the nutrition panel as saturated fats do, but the Center for Science in the Public Interest is campaigning hard for the FDA to require it. If it's solid at room temperature, it's going to wreak havoc on your body. I NEVER use margarine and rarely use vegetable shortening. I'll admit, there are times when you can't avoid using Crisco: I love fruit pies and the only way to make a flaky crust is by using a combination of butter and shortening (if not shortening, lard). I much prefer using butter in my cooking however I do try to reduce the amount and supplement with a healthy oil so I get some of the butter flavor without a huge amount of saturated fat. Once again, all things in moderation. Nitrates: Many foods, especially cured meats such as bacon and hot dogs, use nitrates to preserve color and maintain microbial safety. Nitrate is harmless, but it can convert to nitrite, which can form nitrosamines, a powerful cancer-causing chemical, in your body. Whenever possible, look for nitrate-free preserved meats. When you do eat foods containing nitrates, have a glass of orange juice at the same time (for instance, orange juice with your morning bacon). Vitamin C is known to inhibit the conversion to nitrosamines in your stomach. High Fructose
Corn Syrup (HFCS):
According to experts Mehmet Oz and Michael Roisen, high-fructose corn syrup is a
horrible sweetener. In their landmark book, YOU: The Owner's Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger
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Recipes:******************* Appetizers
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they state:
"One of the biggest evil influences on our diet is the presence of
high-fructose corn syrup, a sugar substitute that itself is a sugar found in
soft drinks and many other sweet, processed foods. The problem is that
HCFS inhibits leptin secretion, so you never get the message that you're
full. And it never shuts off gherin, so even though you have food in your
stomach, you constantly get the message that you're hungry." This
definitely falls under the category of "foods to avoid".
