Most of us just haven't found the path to cleaner eating. A new study finds that nearly 60 percent of calories consumed by average Americans come from "ultra-processed" foods.
Researchers from the University of Sao Paulo in Brazil, along with Dr. Dariush Mozaffarian, dean of Tufts University Friedman School, analyzed what 9,317 people reported eating in a 24-hour time span. The data came from the 2009-10 National Health and Nutrition Examination Survey and found fewer than 30 percent of calories came from whole, unprocessed or minimally processed foods -- what most of us would call, clean eating. The study was published in BMJ Open and highlighted in the June 2016 issue of Tufts' Health & Nutrition Letter.
The researchers acknowledge that some foods that are technically "processed," such as canned tuna, frozen vegetables and yogurt, offer plenty of nutrition, "ultra-processed" foods contribute little or nothing nutritionally. These "ultra-processed" foods are defined as formulations of several ingredients that, besides salt, sugar, oils and fats, include substances not generally used in cooking -- flavorings, emulsifiers and other additives. They include soft drinks, packaged snacks, sweets and desserts, packaged baked goods, chicken/fish nuggets and other reconstituted meat products, instant noodles and soups.
Surprisingly, the researchers found that ultra-processed foods contributed almost 90 percent of the calories from added sugars, representing about one in five calories in those products. Researchers found that only those Americans whose ultra-processed food consumption was among the lowest 20 percent of Americans had an average daily added sugar intake that fell below the maximum recommended limit.
The bottom line is cutting back on the consumption of ultra-processed foods and beverages could be an effective way to curb excessive sugar intake. As to clean eating, go for un-processed foods such as fruits, vegetables, whole grains, low-fat dairy and lean meats.
Q and A
Q: Does olive oil reduce the risk of breast cancer?
A: Research regarding olive oil's beneficial relationship to heart health is strong, but is still limited regarding cancer risk. In the Spain-based PREDIMED study, women who got the greatest proportion of their calories from extra virgin olive oil had a lower risk of breast cancer than those with the least. However, in this and other studies showing possible lower risk, there are many caveats, including that some studies were very small or did not adjust for important risks like alcohol. AICR's comprehensive continuous update project on breast cancer prevention so far has not identified olive oil as protective. Extra virgin olive oil contains high levels of tocopherols (compounds related to Vitamin E that may offer protective effects) and natural plant compounds called polyphenols. In laboratory studies, these compounds are studied for their potential to reduce DNA damage, decrease cancer cell growth, and increase the self-destruction of cancer cells. In studies where olive oil is associated with reduced breast cancer in humans, it reflects a greater proportion of calories coming from olive oil. That's important, since simply adding calories could lead to weight gain, and overweight increases risk of postmenopausal breast cancer (and ten other cancers). One more key point: when greater olive oil consumption links with lower cancer risk, it may be because it tends to go hand in hand with overall healthy eating that includes more vegetables and other healthful plant foods. Olive oil is a great choice, but research provides much stronger support for the importance of an overall eating pattern with mostly plant foods and healthy weight than your choice of oil. -- American Institute for Cancer Research.
RECIPE
This recipe for Grilled Salmon with White Bean and Arugula Salad, from Cooking Light magazine, is a perfect example of eating the (USDA) My Plate way. Half the plate is vegetables with a quarter of the plate protein. Add a whole grain baguette and you've mastered the basics of healthy eating.
Grilled Salmon with White Bean and Arugula Salad
1 tablespoon chopped capers, rinsed and drained
1/4 teaspoon grated lemon rind
3 tablespoons fresh lemon juice
2 tablespoons olive oil
3/4 teaspoon kosher salt, divided
1/2 teaspoon minced fresh garlic
1/8 teaspoon ground red pepper
1 (15 ounce) can unsalted Great Northern beans, rinsed and drained
Cooking spray
4 (6-ounce) salmon fillets
1/4 teaspoon freshly ground black pepper
4 cups loosely packed arugula
1/2 cup thinly sliced red onion
Whisk together capers, rind, juice, oil, 1/2 teaspoon salt, garlic and red pepper in a bowl. Place beans in another bowl; drizzle with 2 tablespoons caper mixture. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Coat salmon with cooking spray; sprinkle with remaining 1/4 teaspoon salt and black pepper. Add salmon to pan, skin side down; cook 6 minutes. Turn salmon over; cook 1 minute or until done. Keep warm. Add arugula and onion to bowl with beans. Drizzle with remaining caper mixture; toss. Divide salad among 4 plates; top each serving with 1 fillet. Serve immediately. Serves 4 (serving size: 1 fillet and about 1 1/2 cups salad).
Per serving: 387 calories, 40 g protein, 21 g carbohydrate, 15.4 g fat, 78 mg cholesterol, 8 g fiber, 3 g sugars, 599 mg sodium.
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