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Our food choices extend far beyond calories, with recent research showing minimally processed diets outperform ultra-processed diets for weight loss even when nutrient content is identical.

• Ultra-processed foods contain industrial ingredients not found in home kitchens like sweeteners, emulsifiers, and preservatives
• The NOVA classification categorizes foods from unprocessed to ultra-processed based on processing methods
• Signs of ultra-processed foods include long ingredient lists, unpronounceable ingredients, and extended shelf life
• Ultra-processed foods are engineered to be "hyper-palatable," making it difficult to stop eating them
• Plant-based meat alternatives and flavored yogurts often fall into the ultra-processed category despite health claims
• Simple swaps like plain oats instead of flavored packets or homemade dressing instead of bottled options make a difference
• Starting with small, manageable changes like replacing one ultra-processed food at a time is more sustainable

Related Episodes:

Episode 19 Balanced Nutrition

https://www.buzzsprout.com/admin/2346940/episodes/15567190-19-balanced-nutrition-the-basics

Episode 69 Mediterranean Diet 

https://www.buzzsprout.com/2346940/episodes/17499203

FDA Red Dye Ban

https://www.buzzsprout.com/2346940/episodes/16465476

Share this episode with someone who might benefit from understanding what's really in their food and how it affects their health.

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski