By You are not in a mutually exclusive relationship with either of these foods.
Birthdays. Break-ups. Vacations. PMS.
Is every stressful day a slippery slope that lands you in a heap of old habits? Whether it’s a work party or quarantine, there are going to be days that you want to eat highly processed foods. So what do you do with these days?
You’ve got 3 options.
1. Fall off the wagon. Jump on the next fad-diet in a few months when you’re feeling really motivated to lose weight. You’ve probably done this a few dozen times already, and you know that it doesn’t result in any long-term change, but it’s an option.
2. White knuckle it. Prep your own food. Resist every temptation. There are plenty of people able to do this, and it’s a legit option for anyone experiencing health issues or highly motivated. But this blog is about how to live healthier when you’re only somewhat motivated, which brings us to option 3.
3. Indulge when you want to and keep eating those health-promoting foods. This is what I do. I am on the long and slow journey to health, and I’ve already come a long way by eating more plants and not feeling guilty about cupcakes.
Eat health-promoting foods with every meal.
Whether you’re crying into a tub of ice cream or you’re drooling into a mountain of mashed potatoes and gravy… keep prioritizing fruits, vegetables, beans, and whole grains.
Here’s why:
- Plants are full of water and fiber which will crowd out some of the junk food.
Leafy greens actually help curb your appetite and control your cravings. - Plants offer multiple layers of protection!
Fatty and sugary foods tax our organs (like your arteries and liver) and trigger inflammation which can make you feel sick and sore. BUT you can limit some of the damage by ADDING plants. For example:- Adding berries to a sugary beverage or a piece of white bread reduces insulin spikes, which helps to stabilize your blood sugars and curb that lethargic feeling 2 hours later (from hypoglycemia). So why not add berries to dessert, pile berries on your pancakes, and put berries in your lunchbox?
- Eating beans or lentils for dinner slows the absorption of breakfast the NEXT day! which reduces blood sugar and insulin spikes. This well-researched phenomenon is called “the second meal effect.”
- Colorful plants have loads of antioxidants that fight the free-radicals formed when you consume meat, dairy, eggs, alcohol, fried and processed foods. Aim to eat lots of antioxidant rich plant foods with every meal.
- Whole plant foods keep your ‘good bacteria’ alive. These good bacteria live in your gut and give you good gifts (like digestion, serotonin, dopamine, immunity). You’ve also got not-so-good bacteria in your gut that produce inflammation and toxins. If you stop eating plants, your good bacteria are gonna starve while you’re busy feeding the little monsters in your bowels that give you problems… and you’re gonna feel like crap.
- Eating whole plant food alongside junk food makes it easy to transition back into a healthier eating pattern. You keep up your skills. You keep stretching your taste buds. You continue to get more efficient at planning, prepping, and cooking healthy foods.
Imagine a life where you eat healthy most of the time AND still eat the things you want without feeling guilty or spinning out of control. It’s possible. As you continue to educate yourself about food, cook for yourself, and challenge yourself to reduce your consumption of meat, dairy, and processed foods, your tastes and preferences will change. You’ll crave salad and beans. You’ll become more sensitive to how foods make you feel. Some of your old favorites will eventually become less appealing and may even fall off the menu altogether. Imagine that.
References:
For more fascinating facts on how berries reduce insulin spikes, check out Michael Greger’s article What About All the Sugar in Fruit?
For an overview of the scientific literature on these topics, see Michael Greger’s videos:
Beans and the Second Meal Effect
Add Beans, Berries, and Greens to More Meals
Antioxidant-Rich Foods with Every Meal
How to Prevent Blood Sugar and Triglyceride Spikes After Meals This one discusses the difference between adding butter/cheese/chicken to carbohydrates vs adding nuts/avocado to carbohydrates. Teaser: Your body does not process them the same.
Links to some of the peer-reviewed articles:
Polyphenols in Plants Block the Absorption of Sugar
Berries Stabilize Blood Sugars
Eating a Low-Glycemic-Index Dinner Improves Carbohydrate Tolerance at Breakfast the Next Day
Berries Counteract the Negative Effects of High-Fat, High Sugar Meals
Berries Reduce Insulin Response After Eating Bread
Broccoli Protects Against DNA Damage
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