by Nzinga N. Garvey, MBA
Amidst a constant flurry of messaging that speaks to the dire state of our modern food industry; I am growing in awareness about both the negative impact on human health and the environment. I, too, wonder how feasible sustainable nutrition is and what is the intricate relationship between what we eat and our wellbeing. We are all too familiar with the idiom from our childhood “You are what you eat”; a cautionary warning from our parents about the perils of eating too many sweets. Yet today, this phrase takes on a new meaning for me, revealing the hidden connection between our diet, attitude and lifestyle. More specifically, and what science continues to show, what we put in our bodies significantly influences our mood, our productivity, our energy levels, and our overall physical and mental health.
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A casual walk down most supermarket aisles showcases the evolution of our diet; once rich in whole, unprocessed foods it is now being replaced by highly processed, sugary and artificial alternatives. All contributing to the well reported surge in chronic diseases like obesity, diabetes and heart disease. This dietary shift is due, in large part, to the modernization and technological advancements in the food industry (leading to increased convenience and shelf life). Additionally, changes in lifestyle and time constraints have contributed to the popularity of processed foods, which are often quicker and easier to prepare. And of course, the rise of advertising and marketing strategies promoting processed foods has also played a significant role in influencing consumer choices and contributing to the shift in dietary preferences.
Sadly, diets high in processed foods, which are often high in added sugars, unhealthy fats and calories and are nutrient-poor, are contributing to the three detrimental health trends: obesity, heart disease and type 2 diabetes. Not surprisingly, the global prevalence of obesity nearly tripled in the last fifty (50) years. According to the World Health Organization, over 1.9 billion adults are overweight, with 650 million being obese. This excessive consumption of processed foods significantly increases the risk of cardiovascular disease. In the United States alone, heart disease remains the leading cause of death, accounting for approximately 655,000 deaths each year (measured by the Centers for Disease Control and Prevention). The International Diabetes Federation (IDF) estimated that prior to the pandemic, approximately 463 million adults were living with diabetes globally, and this number is expected to rise to 700 million adults by 2045.
What has become glaringly apparent to me is that certain types of foods are ravaging our bodily systems. Processed and refined carbohydrates such as white bread and sugary snacks, can lead to spikes in blood sugar levels, contributing to chronic inflammation. Additionally, foods high in trans fats, like fried and processed foods, have been linked to increased inflammation and an elevated risk of heart disease. Furthermore, excessive consumption of sugary beverages and sweetened products can promote inflammation and negatively impact metabolic health. Lastly, processed meats and certain vegetable oils containing high levels of omega-6 fatty acids can also contribute to inflammation when consumed in excess.
Growing up the daughter of a cardiothoracic surgeon exposed me to certain ‘truths’ about nutrition. But it wasn’t until later in my life that I was finally able to connect the dots between what I ate and how I felt. I now have come to understand that a nutrient-dense diet has the power to reverse illness and enhance overall health due to its abundant supply of essential vitamins, minerals and phytonutrients. These nutrients support the body’s natural healing process and strengthen the immune system, helping to combat various diseases. By focusing on a different set of nutritional goals, a nutrient-dense diet can aid in repairing damaged cells, tissues and organs, promoting recovery from illnesses and injuries. Moreover, the balanced combination of nutrients in such a diet helps regulate hormone levels, improve metabolism and maintain a healthy weight; contributing to long-term wellbeing and reduced risk of chronic conditions. An added benefit of regular consumption of nutrient-dense foods is support of cognitive function, boosts in energy levels and vitality.
For me a balanced approach to nutrition involves prioritizing whole, nutrient-dense foods such as organic vegetables, fruits, nuts, seeds and sustainably sourced proteins while eliminating processed foods, refined sugars and artificial additives. Recently, armed with more information, I have been able to distinguish between the good fats and bad fats found in my diet. While trans fats and excessive saturated fats can be detrimental to health, healthy fats like monounsaturated and polyunsaturated fats are essential for various bodily functions. These fats can support heart health, brain function and the absorption of fat-soluble vitamins. I now stay clear from processed foods labeled “low fat”. In many cases, low-fat products replace fat with sugar and artificial additives to enhance taste. This can lead to an increase in overall calorie intake and negatively impact blood sugar levels. Not all sugars are equal in terms of their impact on health. Natural sugars found in whole fruits come with beneficial nutrients and fiber that slow down sugar absorption. On the other hand, added sugars in processed foods, beverages and desserts can contribute to weight gain, inflammation and an increased risk of chronic diseases. My understanding of the misconceptions about fats and sugars has empowered me to make more informed and balanced dietary choices, promoting better overall health and wellbeing.
As a proponent of conscious eating, I am vigilant about my food choices and want others to cultivate a deeper understanding of their own nutritional needs. While change is not easy, new evidence has shown me that my life (and the quality of my life) depend on it. When I first embarked on my own food journey I made small necessary changes including: increasing my fruit and vegetable intake, reducing added sugars and processed foods, including healthy fats and staying hydrated. I found that by incorporating a variety of colorful fruits and vegetables in my meals that these nutrient-rich foods provided me with essential vitamins, minerals and antioxidants for better immune function. The elimination of sugary snacks, sugary beverages and processed foods high in unhealthy fats and artificial additives allowed me to manage my weight and decrease the risk of diabetes (which impacted the lives of my mother and sister). Probably the biggest challenge for me has been ingesting enough water throughout the day (I drink an ounce of water for every pound that I weigh). Water is crucial in maintaining my bodily functions, supporting my digestion and improving my skin health.
Today I choose to take charge of my health and make informed, responsible food choices; harnessing my body’s essential needs and unleashing the true potential of my mind and body. In a quest for improved health, I look to my food as medicine and my local market as my farmacy. I, like many others, are working to transform our relationship with food in order to foster a healthier, more sustainable future for ourselves and the planet.
