November is American Diabetes Month, and healthcare professionals at Intermountain Health are emphasizing the importance of reducing the consumption of ultra-processed foods for better health outcomes. Registered dietitian nutritionist Carly Alba explains that research has shown a direct correlation between the consumption of ultra-processed foods and an increased risk of developing Type 2 diabetes, heart disease, obesity, cancer, and even mental health disorders. With these foods making up a significant portion of the typical American diet, it is crucial to be mindful of their intake in order to reduce the risk of these diseases.
Diabetes currently affects over 38 million Americans, with an estimated 9 million adults being unaware of their condition. While genetics and age play a role in the development of diabetes, lifestyle factors such as physical activity and nutrition are key contributors. Ultra-processed foods, which include items like packaged pastries, frozen desserts, and processed meats, are particularly concerning due to their lack of essential nutrients and high levels of additives like sugar, salt, and flavor enhancers.
To combat the overconsumption of these unhealthy foods, healthcare professionals recommend several strategies. Firstly, reading food labels can help identify ultra-processed foods based on their lengthy ingredient lists. Additionally, limiting the intake of these foods to 20-30% of daily calorie intake, and replacing them with whole foods such as fruits, vegetables, and whole grains can significantly improve overall health.
Simple swaps like choosing an apple with peanut butter over packaged pastries or snacking on fresh vegetable sticks with hummus instead of chips can make a big difference in reducing the consumption of ultra-processed foods. Fresh, whole foods provide essential nutrients and are less likely to contain harmful additives that can contribute to various health issues.
By being mindful of food choices and opting for whole, nutrient-dense options, individuals can take proactive steps towards preventing chronic diseases like diabetes and improving their overall well-being. For more information on healthy eating and lifestyle choices, visit intermountainhealth.org and start making positive changes today.