There’s a reason why nobody’s ever been able to stop after munching on just one Oreo: Ultra-processed foods — often high in calories and fat — are engineered to make people crave (and eat) more and more. Why is that such a problem, and what should we be crunching on instead? At a conversation during this year’s South by Southwest conference, Katie spoke with Nancy You, MD, director of the MD Anderson Young Onset Colorectal Cancer Program; Susan Bullman, MD, an associate professor in the Department of Gastrointestinal Medical Oncology at the University of Texas MD Anderson Cancer Center; and Julie Smolyansky, CEO of Lifeway Foods, about how our diets impact our gut health and which foods we should be reaching for in the grocery aisle.
What are ultra-processed foods?
Ultra-processed foods are exactly what they sound like: industrially manufactured products that contain additives designed to make them hyper-palatable. These additives include sweeteners and artificial flavors, as well as preservatives like emulsifiers and stabilizers that extend shelf life. Ultra-processed foods are often high in sugar, fat, and salt, and offer little to no nutritional value.
Why are ultra-processed foods bad for you?
In addition to loading your body with empty calories, ultra-processed foods can actually harm your digestive system. When you eat, your body extracts what it needs from the food, and the rest becomes waste. This process relies on a layer of mucus that lines the walls of the gut, acting as a barrier for the intestines and preventing unnecessary elements from entering the bloodstream. According to Dr. Bullman, “The mucus separates bacteria and undigested food from actually interacting with your cells. But when you eat ultra-processed foods, which contain ingredients like emulsifiers, they reduce that protective mucus layer. When the barrier controlling what passes from the stomach to the bloodstream is compromised, it can lead to chronic inflammation.”
Why are fermented foods good for you?
Fermented foods contain live microorganisms, often referred to as probiotics. These microbes help support the gut barrier by promoting mucus production and repopulating the natural microbial community, increasing its diversity. A diverse gut microbiome may help reduce inflammation and ease symptoms of inflammation-related conditions.
An easy way to encourage microbial variety in your gut is by eating naturally fermented foods, such as Lifeway Kefir. This tart and tangy cultured milk smoothie contains 12 live and active cultures and is also rich in protein, calcium, and vitamin D.
Can fermented foods help reduce cravings?
Fermented foods — like yogurt, kimchi, sauerkraut, kefir, miso, and kombucha — contain probiotics that can improve your gut microbiome. And a healthy microbiome has been linked to reduced inflammation, which can also affect food cravings.
Fermented foods that are high in protein, like Lifeway Kefir, provide an easy, healthy, bioavailable source of this macronutrient. Protein regulates our bodies’ release of insulin, so our blood sugar levels are more stable post-meal, and we may experience fewer food cravings. Kefir’s unique probiotics also work to lower blood sugar levels and support healthier levels of hormones in the body that affect weight, blood sugar, and hunger levels.
While ultra-processed foods may be irresistible, their long-term impact on gut health might make you think twice when you’re browsing the snack aisle or vending machine. By choosing whole, nutrient-rich foods like Lifeway Kefir over highly processed options, you’ll be doing yourself (and your gut) a favor.
