CNBC
It happens all the time. As Director of Nutrition, Lifestyle, and Metabolic Psychiatry at Harvard, I see patients reduce mood disorder symptoms, decrease stress, increase energy, and alleviate cognitive impairment when they eliminate ultra-processed foods from their diets and replace them with unprocessed, nutrient-dense alternatives.
Advanced technologies in food production allow our food supply to meet the demands of our growing population. But at what cost? Ultra-processed foods can be detrimental to our physical and mental health. Yet they now account for more than half of the calories in the standard American diet.
I try to avoid them as much as possible. And in particular, I stay away from sugary breakfast cereals.
Why are ultra-processed foods so bad for your health?
Ultra-processed foods are industrial products derived from widely grown and genetically modified crops, such as corn, soy and sugar. They are usually cheap to produce, convenient to buy and consume and highly palatable.
Unfortunately, the various stages of production often strip these foods of their natural vitamins, minerals and fiber.
They have a long shelf life, which is usually achieved by the addition of preservatives, chemicals, artificial flavours, sweeteners and colours, and they are often abnormally high in omega-6 fatty acids and low in omega-3 fatty acids. This combination of artificial ingredients, sugar, artificial sweeteners and colours is not natural.
This combination of artificial ingredients, sugar, a high omega-6 to omega-3 ratio, and low nutritional content makes ultra-processed foods inflammatory and damaging to the microbiome. Continued consumption of ultra-processed foods can contribute to a range of physical and mental complications, from diabetes and obesity to depression and anxiety.
Some of the most popular and widely consumed ultra-processed foods include breakfast cereals; snack foods such as chips and cookies; salad dressings; many condiments; sugary drinks; and commercial frozen dinners.
All of them have become staples of the American diet in recent decades. Worse, they are often marketed as health foods, even though their consumption continues to be linked to chronic inflammation and health problems.
The ultra-processed food I avoid
In most grocery stores in the United States, you’ll find an entire aisle of cereals featuring cheerful mascots and clever slogans that capture the attention of consumers, especially children.
But do you know what you actually put in your bowl every morning and how it will set you up for the day?
Breakfast cereals tend to contain mostly simple carbohydrates with added sugars for most of the day. Eating them as the first meal of the day can cause spikes in blood sugar that leave us feeling hungry a few hours later and more inclined to reach for a sugary snack between meals.
A high-carb breakfast can also lead to a lack of energy, brain fog, and irritability throughout the day.
What do I eat instead of cereal?
An ideal breakfast is nutrient-dense and contains a balance of carbohydrates, fats and proteins.
Since this is hard to achieve with ultra-processed foods, I recommend combining whole plant foods with your favorite clean protein and a healthy fat. A balanced breakfast with these components will energize your body and mind in the morning and help you make healthy food choices later on.
Some of my favorite brain-healthy breakfasts are:
- Homemade chia seed pudding with a handful of blueberries and walnuts.
- Scrambled eggs with some vegetables such as spinach or tomatoes and avocado.
- A green smoothie made with leafy greens, nut butter, and a protein powder if you’re eating breakfast out.
How to reduce consumption of cereals and other ultra-processed foods?
Reducing consumption of ultra-processed foods and increasing the amount of whole foods in the diet can reverse chronic inflammation, decrease the risk of nutrient deficiencies, and lead to a more balanced microbiome for improved gut health.
This latter benefit is a key first step in improving mental health through the gut-brain connection, as well as supporting the health of all other organ groups and overall metabolic health.
Since ultra-processed foods are everywhere in our environment, eliminating them completely can seem difficult.
These foods are now a key component of the diet, so I recommend starting with a few changes each day. Swapping breakfast cereals for a healthier option is a good start.
Remember, it’s all about balance! Try to eat these foods as part of an 80/20 lifestyle, where 80% of your diet consists of whole, nutrient-dense foods. The remaining 20% leaves you room to enjoy life as it comes.
