Conway McLean, DPM, Journal columnist

The average American is quite aware obesity is a serious problem. Tied with the societal pressure to be thin, many Americans “go on a diet” with frequency. Between the paleo diet, the keto craze and the debate over whether low-carb or low-fat diets are better for your health, deciding what to eat can seem a daunting challenge. And these decisions, occurring daily, have become more complicated than ever. Many scientists knowledgeable on this topic agree: a restrictive and specialized plan is often not the best approach to long term health.

As we are learning, nutrition is an essential component of health. Because of the need for sensationalism by the media, numerous plans have received publicity, regardless of the long term consequences. Any plan which deprives us of the key factors our bodies need will lead to problems. How many diseases, conditions and general maladies are, in part, the result of inadequate or poor nutrients we are only beginning to understand.

One issue that health experts seem to agree on is that we should all be eating fewer processed foods. What exactly are processed foods, why are they so bad for our health and how can we replace them in our diet? Most foods are processed in some manner. A bagged salad technically counts as processed, but it’s minimal. The natural state of the substance hasn’t changed. In contrast is a microwaveable dinner, considered ” ultra-processed” because it has been substantially altered in form and chemistry. Artificial flavors, additives and other ingredients are used to make the result appealing to the eye and the palate.

We know very well fast food and packaged foods do not provide the nutrients the body needs. These are inferior choices for what a healthy diet should be. Many of the fats used to manufacture these products are artificial and not encountered in nature. Consequently, the body does not process them well, apparently promoting chronic inflammation of the bloodstream.

In recent decades, ultra-processed food intake has increased dramatically worldwide. These foods often contain only artificial and refined substances, with little nutritional value and many added chemical flavorings, coloring, and sweeteners. These heavily processed foods now account for between a quarter to more than half of the average person’s daily energy intake.

These heavily processed foods tend to be “calorie-dense”, providing large quantities of sugar in unusual forms, often couched in obscure terms. This makes it difficult for the average consumer to know just what these foods are composed of. One of the most common today is high fructose corn syrup. Although fructose is found in nature in many fruits, our bodies are not equipped to handle large quantities. Between 1970 and 1990, consumption of this substance increased by 1000 percent in the US.

The carbohydrates and sugars, especially high fructose corn syrup, used in heavily processed foods are broken down quickly, flooding the bloodstream. This process, repeated each time these foods are eaten, encourages the development of diabetes. Adult onset diabetes often develops eventually due to this sudden deluge of sugar into our system. Insulin is too quickly released as a result, with the cells of our body becoming resistant to insulin’s action over time.

Because the materials composing these manufactured foods are broken down very quickly, we burn less energy, ie calories, to break down and digest our meal. It is estimated the human body uses half the calories to digest processed foods as compared to unprocessed foods. This fact, combined with the calorie density of processed foods, makes it easy to gain weight when ultra-processed foods make up a large part of your diet. In addition, this processing removes many of the basic nutrients, which is why many foods today are “fortified” by the manufacturers. Unfortunately, this clumsy attempt to make them healthy can’t approach the benefits of minimally processed cuisine.

The regular and frequent consumption of excessively processed foods will predictably lead to poor health, often leading to obesity and/or heart disease, diabetes, and many other harmful conditions. When these foods become your predominant food type, there are unhealthy consequences, although not due to a single mechanism of action. These are many parts to this complex equation.

Good nutrition differs from diet, for it refers to the quality of the food itself. There are seven main classes of nutrients that the body needs. These include carbohydrates, proteins, fats, vitamins, minerals, fiber and water. It is important that everyone consumes these seven nutrients on a daily basis to help them build new tissue, repair cell damage and maintain their health.

A healthy approach is to consider your overall eating patterns, rather than obsessing over a specific number of calories, or consuming only those products espoused by a commercial diet plan. As a general guide, balanced nutrition should be comprised of 30% protein, 40% complex carbohydrates and 30% essential healthy fats (primarily omega-3 fatty acids). Eat more fruits and vegetables, with 7 servings a healthy goal. Choose whole grains, including whole-grain bread, cereal and pasta. Use healthy fats, like olive oil. Eat better sources of protein, like seafood rather than red meat. Some beneficial choices include dark leafy greens, whole grains, sweet potatoes, raw nuts, seeds, salmon, berries, oats, and avocado.

Regardless of the particular type of diet you choose, whether vegan, low carb, or Mediterranean, simply being conscious of what you are putting into your body will result in better health. Nutritionists recommend the 80/20 rule as a realistic nutritional goal. The theory states if a person can eat healthy 80% of the time, they are well on their way to better health and wellness.

Obesity is a common, serious, and costly disease. As a nation, we consume far too much sodium, saturated fat, refined grains, and calories. Becoming overweight is a predictable result of the average American diet which is nutrient-poor, while rich in chemicals and artificial additives. And the evidence seems to indicate exercise cannot make up for poor nutrition. Clearly, people need to be aware of nutrition and how crucial it is to the improvement of their health.

We know more than ever about what good nutrition is (although many would say it is still not enough). How various foodstuffs affect different disease states is a subject of great importance. We do know that adding less processed foods to your diet is a good thing. Get connected with your food; buy it and then prepare it. You’ll feel better and, with a little practice, it will taste better. And you’ll be getting healthier in the process.

Editor’s note: Dr. Conway McLean is a physician practicing foot and ankle medicine in the Upper Peninsula, with a move of his Marquette office to the downtown area. McLean has lectured internationally on wound care and surgery, being double board certified in surgery, and also in wound care. He has a sub-specialty in foot-ankle orthotics. Dr. McLean welcomes questions or comments atdrcmclean@outlook.com.