Tips for Reducing Ultra-Processed Foods

In light of the apparent link between ultra-processed food and leptin resistance in women, you may need to check in with your audience about their eating patterns.

Unsure about what exactly healthcare providers should advise? Consider the following…

1.    Limit intake of ultra-processed foods such as fast food, chips, commercial pastries, and other low nutrient quality food.

2.    Include a variety of fruits and vegetables daily.

3.    Add beans or lentils to salads and soups to increase dietary fiber.

4.    Try a variety of whole grains such as barley, bulgur, farro, and quinoa.

5.    Encourage fermented foods such as cottage cheese, kefir, kimchi, sauerkraut, and yogurt.

6.    Use brown rice instead of white rice. Try whole grain breads and cereals.

By Lisa Andrews, MEd, RD, LD

Reference:

Fernandes AE, et al.   Differences in the gut microbiota of women according to ultra-processed food consumption. Nutr Metab Cardiovasc Dis. 2022;doi:10.1016/j.numecd.2022.09.025.