Lecture on the difference between whole foods and processed foods.
– WELCOME TO THE THIRD SECTION
ON NUTRITION TOOLS.
THIS SECTION IS COVERING
REAL VERSUS PROCESSED FOODS.
FIRST, WE'RE STARTING
WITH THIS SLIDE,
WHICH SAYS EAT WHOLE FOOD.
IT COULD ALSO SAY EAT REAL FOOD,
BUT THIS SECTION IS REALLY
GOING TO COVER–
EMPHASIZE WHAT A
DIFFERENCE BETWEEN
WHOLE VERSUS PROCESSED FOOD,
LOOKING AT WHOLE
FOOD BEING REAL FOOD.
AND THE MORE PROCESSING
A FOOD GOES THROUGH,
THE FEWER NUTRIENTS IT HAS,
AND MOST LIKELY THE MORE
THINGS YOU DON'T WANT IN THERE.
FOR INSTANCE, ADDED SUGARS.
I'M GOING TO PICK A
LITTLE BIT ON CHEERIOS.
IT'S A GOOD EXAMPLE,
JUST BECAUSE THERE ARE A
NUMBER OF COMMERCIALS ABOUT HOW
HEALTHY CHEERIOS IS FOR YOU.
AND YOU CAN LOOK AT THIS BOX.
YOU CAN SEE WHOLE GRAIN
IS THE FIRST INGREDIENT.
YOU KNOW, IT GIVES YOU ALL
THE NUTRIENTS IN THERE,
BUT WHENEVER YOU
LOOK AT A CEREAL OR A
BREAD OR A PROCESSED
OR PACKAGED FOOD,
I WANT YOU TO LOOK AT
THE ITEM AND THEN THINK
HOW FAR FROM NATURE
THIS PRODUCT IS.
NOW, I HAVE TWO PICTURES HERE.
ONE, THIS IS A WHEAT PLANT,
AND THEN THIS IS AN OAT PLANT.
AND THIS IS A LITTLE
BIT DECEIVING,
BECAUSE YOU WOULDN'T ACTUALLY
EAT THIS WHOLE PLANT,
BECAUSE WE CAN'T EAT
THE HUSK RIGHT HERE.
YOU ACTUALLY GO IN,
AND YOU GET THE SEED OF THAT.
AND THEN THAT GOES THROUGH
A LOT OF PROCESSING.
BUT THINK ABOUT HOW FAR,
EVEN IF WE TOOK OUT
THAT SEED OF THE OAT,
BECAUSE THE FIRST
INGREDIENT HERE WE'LL
GO THROUGH IN A MINUTE IS
GOING TO BE A WHOLE OAT,
HOW FAR IT HAD TO
COME TO GO FROM THIS
PLANT FORM IN NATURE
TO THIS CIRCLE.
I MEAN, THIS IS A CIRCLE.
IT LOOKS ABSOLUTELY NOTHING LIKE
ANYTHING THAT EXISTED IN NATURE.
SO, ALWAYS, WHENEVER
YOU SEE A PRODUCT,
I WANT YOU TO THINK HOW MANY
STEPS IT MUST HAVE GONE THROUGH.
EVEN THOUGH WE'RE NOT
COVERING FOOD SCIENCE OR
PROCESSING IN THIS CLASS,
YOU DO NEED TO KNOW HOW
IMPORTANT IT IS TO AVOID A
LOT OF THE PROCESSED FOODS,
OR AT LEAST TO MINIMIZE THEM
AND THINK ABOUT EATING MORE OF
A WHOLE FOOD OR SOMETHING THAT
HAS BEEN LIGHTLY PROCESSED.
SO, AGAIN, THIS IS AN OAT PLANT.
AND THIS IS THE INGREDIENT LIST.
SO LET'S LOOK AT THIS.
WHOLE GRAIN OAT.
SO THIS IS THE OAT PLANT.
AND THE TOP INGREDIENT IS ALWAYS
GOING TO BE IN THE
GREATEST QUANTITY.
SO THAT ACTUALLY IS A GOOD SIGN.
SO THEY'RE STARTING WITH
MOSTLY WHOLE GRAIN OATS.
THE SECOND IS CORN
STARCH, OKAY?
SO WHAT IS CORN STARCH?
THIS WILL MAKE
MORE SENSE WHEN WE
GET TO THE
CARBOHYDRATE CHAPTERS.
BUT, BASICALLY, THEY'RE
DISASSEMBLING THE ENTIRE PLANT,
AND THEY TAKE OFF THE
PART WE CAN'T EAT,
DISASSEMBLE THE PLANT,
AND JUST TAKE OUT THE STARCH.
AND THEN PUT STARCH
INTO THE PRODUCT.
THEN THE THIRD
INGREDIENT IS SUGAR.
AND EVEN THOUGH THERE'S NOT
A LOT OF SUGAR PER SERVING,
IT'S STILL OUR THIRD INGREDIENT.
THEN SALT, TRIPOTASSIUM
PHOSPHATE PRESERVATIVE,
AND THEN WHEAT STARCH.
SO WE SAW WHAT THE
WHEAT PLANT LOOKED LIKE.
AGAIN, YOU DISASSEMBLE
THE PLANT.
YOU JUST TAKE OUT THE STARCH.
THAT MEANS YOU'RE
LEAVING THE FIBER,
YOU'RE LEAVING THE NUTRIENTS,
YOU'RE LEAVING THE PROTEIN,
AND YOU'RE TAKING
THE STARCH, OKAY?
AND STARCH IS JUST A BUNCH OF
SUGAR PACKED TOGETHER.
AND THEN WE HAVE SOME VITAMIN
E TO PRESERVE FRESHNESS.
NOW, VITAMINS AND MINERALS.
A LOT OF PEOPLE WILL
LOOK AT THIS AND GO,
"OH, THIS IS HEALTHY.
THEY ADDED ALL THESE
VITAMINS AND MINERALS.
THAT'S FANTASTIC."
WELL, THEY HAVE TO DO THIS
BECAUSE THEY TOOK THEM
ALL OUT DURING THE PROCESSING,
OKAY?
SO MOST OF INGREDIENTS
WHERE THEY HAVE TO ADD
IN A BUNCH OF NUTRIENTS,
IT'S BECAUSE ALL THOSE
NUTRIENTS GET PULLED
OUT DURING PROCESSING.
SO EACH STEP IN THAT PROCESS,
THE NUTRIENTS ARE BEING LOST.
AND THEN AS YOU GO THROUGH THIS
PROCESS OF MAKING
THESE LITTLE Os,
YOU'RE ADDING IN STARCH AND
SUGAR AND SALT AND STARCH.
NOW, THIS IS HONEY NUT CHEERIOS,
AND I'M INCLUDING THIS
BECAUSE, AGAIN,
HONEY NUT CHEERIOS
ARE ALSO ADVERTISED
AS BEING DELICIOUS AND HEALTHY.
AND I'M NOT SAYING THAT
CHEERIOS IS A BAD–
IF YOU'RE CHOOSING CEREAL,
IT'S NOT NECESSARILY
A BAD CEREAL,
BUT I WANT YOU TO
THINK ABOUT IT AS
A REALLY PROCESSED,
REFINED ITEM.
AND WE'LL GET INTO WHY
SOME OF THIS PROCESSING
IS NOT HEALTHY WHEN WE
GET TO CARBOHYDRATES.
AGAIN, WHOLE GRAIN OATS.
SO AGAIN, THAT'S GOOD.
AT LEAST THEY START WITH THAT.
AND THEY SAY IT
INCLUDES THE BRAN.
NOW, THE BRAN
CONTAINS THE FIBER,
AND THAT'S WHY THEY'RE
TELLING YOU THAT.
SECOND INGREDIENT IS SUGAR.
THEN THERE'S A
MODIFIED CORN STARCH.
SO WE HAVE CORN STARCH
THAT'S EVEN MORE PROCESSED,
AND THEN HONEY.
NOW, THIS ISN'T RAW HONEY
FROM THE FARMER'S MARKET.
THIS IS HIGHLY REFINED HONEY.
IT'S SUGAR.
AND THEN BROWN SUGAR SYRUP.
SO WHAT DO WE HAVE HERE?
SUGAR, SUGAR, SUGAR,
AND THEN SALT.
AGAIN, WE HAVE SOME OILS AND
NATURAL FLAVORINGS AFTER THAT.
AND MY POINT IS IS THAT
EVEN THOUGH YOU'RE STARTING
WITH A WHOLE GRAIN OAT,
IT'S HIGHLY PROCESSED
BY THE TIME IT'S
ACTUALLY MAKING THIS O,
AND THEN THERE ARE A LOT
OF OTHER INGREDIENTS ADDED.
SO THINK OF YOUR CEREALS,
EVEN YOUR BRAN FLAKES.
I MEAN, HOW DO YOU
GET TO THOSE FLAKES?
I WANT YOU TO THINK OF THEM AS
PROCESSED AND REFINED ITEMS.
I'M NOT SAYING YOU SHOULD
NEVER EAT ANY CEREAL,
BUT THE MORE YOUR CEREAL
LOOKS LIKE IT DOES IN NATURE,
YOU KNOW, IF YOU HAVE
THOSE OLD FASHIONED OATS,
THOSE IRISH OATS,
NOW THAT'S ACTUALLY WHAT
AN OAT LOOKS LIKE,
A WHOLE GRAIN OAT,
SO THEN YOU'RE
GETTING A WHOLE GRAIN.
I DON'T WANT YOU TO THINK THAT
YOU'RE EATING WHOLE GRAINS
WHEN YOU'RE EATING CHEERIOS,
BECAUSE YOU'RE REALLY NOT.
YOU'RE EATING A REALLY PACKAGED,
PROCESSED ITEM.
SO LET'S TAKE A LOOK AT YOGURT,
AND I KNOW I
MENTIONED THIS BEFORE.
I LIKE THE TERM
REFRIGERATED YOGURT.
IT'S NOT MY TERM.
IT'S FROM MARION NESTLE.
AND I THINK IT'S
A FANTASTIC WAY TO
DESCRIBE MOST OF THE
YOGURTS OUT THERE.
SOME YOGURTS ARE GOOD FOR YOU.
SO HOW DO YOU TELL
THE DIFFERENCE?
WELL, ONE, MOST OF THEM
THAT HAVE ANYTHING THAT
LOOKS LIKE A BERRY ON IT
OR A FRUIT IS PROBABLY
NOT GOING TO BE GOOD FOR YOU,
AND HERE'S WHY.
IT'S BECAUSE THERE'S
NO REAL FRUIT IN THERE,
YOU KNOW, OR VERY LITTLE.
IF YOU TOOK A PLAIN,
WEAK YOGURT AND YOU
ADDED YOUR OWN FRUIT,
OKAY, NOW THAT'S A GOOD CHOICE.
BUT THIS HERE,
THIS IS AN EXAMPLE
OF A YOGURT THAT'S
NOT GOOD FOR YOU.
SO, SECOND THING, TURN AROUND
AND LOOK AT THE INGREDIENTS.
TURN THE CONTAINER.
IT STARTS WITH CULTURED,
PASTEURIZED, LOW-FAT MILK, OKAY.
SO, AGAIN, YOU ALWAYS START
WITH THAT AT THE BEGINNING.
THAT'S NOT BAD.
BUT WHAT'S THE SECOND
INGREDIENT? SUGAR.
AND THERE ACTUALLY
ARE SOME PEACHES.
SORRY, I HAVE A PICTURE
OF THE STRAWBERRY ONE.
SO THIS WOULD BE STRAWBERRIES,
WHATEVER BERRY.
AND LOOK AT THIS AGAIN,
MODIFIED CORN STARCH.
SO, NOW YOU'RE GETTING CORN,
STARCH FROM CORN,
WHICH, REMEMBER,
STARCH IS JUST SUGAR
PACKED TOGETHER,
ADDED TO YOUR YOGURT.
AND THEN LOOK,
HIGH-FRUCTOSE CORN SYRUP, OKAY?
SO NO SUGAR, HIGH-FRUCTOSE
CORN SYRUP, NONFAT MILK.
ALL RIGHT, AND THEN
WE HAVE GELATIN.
NOW SOMETIMES YOU CAN
SEE SOME KOSHER GELATINS.
ALL THESE COME FROM,
BASICALLY, CATTLE.
SO THIS IS AN ADDITIVE,
FOOD ADDITIVE.
AND NATURAL FLAVORS.
AGAIN, THIS IS AN ADDITIVE.
IT'S MADE IN A LAB,
AT THE SAME PLACE THEY MAKE
THE ARTIFICIAL FLAVORS.
AND THEN CITRIC ACID,
TRICALCIUM PHOSPHATE, PECTIN.
ALL OF THESE HERE, AGAIN,
ARE FOOD ADDITIVES,
AND THEN THEY ADD THE A AND D.
DAIRY PRODUCTS DON'T NATURALLY
HAVE A AND D. ALL OF THEM ARE
USUALLY FORTIFIED OR ADDED.
SO WHAT DOES THIS GIVE US?
WHAT ARE MOST YOGURTS OUT THERE?
THERE IS SOME MILK.
OKAY, SO WE HAVE
SOMETHING GOOD THERE.
AND THEN SUGAR.
A LITTLE BIT OF FRUITS,
BUT NOT EVEN ENOUGH
TO MAKE A SERVING,
NOT ENOUGH TO MAKE A SERVING,
MAYBE A QUARTER SERVING THROUGH.
AND THEN STARCH AND SUGAR,
A LITTLE BIT OF MILK,
AND THEN FOOD
ADDITIVES TIMES SIX.
SO YOU'RE NOT GETTING–
SO WHEN YOU ALWAYS
LOOK AT A FOOD,
YOU WANT TO MAKE SURE YOU'RE
GETTING MORE OF THE THINGS
YOU WANT AND FEW OF THE
THINGS YOU DON'T WANT.
YOU DON'T WANT THE SUGAR.
YOU DON'T WANT THE STARCH ADDED.
YOU DON'T WANT THE
FOOD ADDITIVES.
THE MILK IS OKAY,
AND THE FRUITS OKAY.
SO AGAIN, YOU HAVE TO
LOOK AT THE INGREDIENTS,
LOOK AT THE LABEL,
AND MAKE BETTER CHOICES.
THERE ARE GOOD
YOGURTS OUT THERE.
LIKE I SAID, THE GREEK YOGURTS,
PLAIN GREEK YOGURTS ARE
USUALLY VERY GOOD FOR YOU.
NOW, MEAT, YOU THINK THAT,
YOU KNOW,
THERE'S NO SUCH THING
AS A PROCESSED MEAT.
WELL, YEAH, MOST LUNCHEON
MEATS ARE HIGHLY PROCESSED.
AND I WANT YOU TO
THINK ABOUT WHEN
YOU THINK ABOUT MEAT,
IT'S A MUSCLE.
AND FOR THOSE OF YOU
WHO DON'T EAT MEAT,
YOU MAY NOT WANT TO
LISTEN TO THIS CONVERSATION,
BUT IF YOU'RE EATING MEAT,
YOU WANT TO EAT MUSCLE.
YOU WANT YOUR MEAT
TO LOOK LIKE MUSCLE.
IF IT COMES IN THE
SHAPE OF A BALL,
AND ESPECIALLY THE WATER-LADEN,
GUMMY, SALTY,
UNIFORMLY SHAPED BALLS THAT
ARE IN THE DELI SECTION–
HAVE YOU EVER WALKED
BY THE DELI SECTION
AND YOU JUST SEE
THESE LARGE LUMPS?
IS THAT WHAT A TURKEY
BREAST LOOKS LIKE?
REALLY?
THERE ARE TWO BIG TURKEY
BREASTS THAT ARE
THAT BIG? NO.
THAT' S A BUNCH OF
CONDENSED ANIMAL PARTS.
THEY ADD NITRATES TO THESE,
AND THEY HAVE TO.
IT PREVENTS BACTERIAL GROWTH.
YOU DEFINITELY–
IT'S GOOD IN A WAY TO
HAVE SOME NITRATES BECAUSE
THE BACTERIA IS PROBABLY
GOING TO BE MORE DEADLY,
BUT THE NITRATES ARE LINKED
WITH STOMACH AND COLON CANCER.
AND THAT'S EVEN WITH THE MEAT
THAT LOOKS LIKE A MUSCLE.
SO, THE FRESHER YOUR MEAT IS–
IF YOU CAN GET THE PERSON BEHIND
THE DELI TO CHOP IT FOR YOU.
YOU KNOW, LOOK FOR SOMETHING
THAT SAYS NO NITRATES,
ALTHOUGH I HAVE TO QUALIFY
THAT BECAUSE SOMETIMES
THEY CAN SAY NO NITRATES
WHEN THERE ARE NITRATES,
AND THAT'S SOME OF
THE FOOD LABEL
ISSUES THAT WE'RE NOT
GOING TO GET INTO.
BUT, AGAIN, YOUR MEATS
SHOULD LOOK LIKE MEAT.
I WOULD STAY AWAY FROM
THE DELI CUTS OF MEAT,
BECAUSE THAT'S NOT A WHOLE FOOD.
 

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