I recently heard that the fastest growing industry is the pharmaceutical industry. More people are getting sicker and people are getting sicker earlier.

The What

According to the World Health Organization, the leading and fastest-growing causes of death globally are preventable lifestyle- and diet-related diseases.  I want to put this simply. Major factors of this trend are not just what type of food people are eating, but the origin story of their food. The conventional ways food is raised and prepared nowadays often leads to our bodies being flooded with chemicals and additives they aren’t meant to digest, as well as combinations of unhealthy fats and poor nutrient density. And the results are diseases related to inflammation and insulin-resistance, like diabetes, heart disease, alzheimers and stroke. And not just in adults – some of these diseases are now appearing in children.

The Why

So, the origin of your food matters just as much as whether you’re eating waffles or an omelet for breakfast. Because that’s the case, and because I’ve had people ask me what to look for, I’ve decided to create this Shopping Guide so you aren’t just buying leafy greens, you’re buying the healthiest kind. And you’re not just buying meat, you’re buying the best quality out there for your health, the animal and our planet.

The guide’s recommendations are based upon my own research into nutrition, food production and regenerative agriculture, and it’s meant recommend how to food shop for our health.

Remember – Don’t panic. Just pivot.

SHOPPING GUIDE

Just the Facts, Ma’am

Here are the bullet points I recommend. If you want details into the “why’s” and “hows”, click on the links and they will take you (briefly) down into the rabbit hole.

• Eat real food, as close to the their original form as possible to (in most cases) get the most fiber and nutrients from that food.
• Cut out ultra-processed foods because of the hidden pesticides, added sugar, additives, and lack of fiber and nutrients.
• Avoid misleading labels
• Look for these certifications on all of your food, whether fresh, frozen, dried or processed.
• Be mindful of the grains you buy to get your fiber and nutrients and to avoid pesticides.
• Buy grass-fed, pasture-raised beef, lamb and dairy to get the best fat profiles, and nutrient content and to avoid the pesticides.
• Buy pasture-raised poultry and eggs to get the best fat profiles and nutrient content and to avoid the pesticides.
• Fats are essential to good health – get the right balance.
• Reduce (don’t eliminate) the amount of Omega-6 fats you eat by buying packaged products with a range of oils, like olive oil, coconut oil, and avocado oil.  Diversifying helps.
• Buy a variety of foods to keep your gut microbiome lush and healthy. Buy a variety of real whole foods that your body can tolerate. Every body is different. Diversity is key. 
• Buy local when you can.  I remember when the idea that I might “know the farmer” that grew/raised my food seemed as likely as my meeting a celebrity.  But knowing how something was grown and when it was harvested directly improves your health. 

Let’s Jump Down the Rabbit Hole, Shall We?

1- EAT REAL FOOD.

It’s better to eat food as close to their original form as possible because the nutrients and fiber remain intact.  A carrot stick, a salad, cooked potatoes, steamed broccoli, beans, whole grains, etc.  The fiber in these foods, as well as the nutrients, are ESSENTIAL to good health. Add real food to your diet. See the photo above!

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2- REDUCE PROCESSED FOODS.

Ultra processed foods (UPF) are designed to keep us eating them, regardless of the health consequences. Check out the book, The Dorito Effect by Mark Schatzker. UPF usually have little to no fiber, can spike your blood sugar, and are designed to keep you hungry so you eat more of it. UPF almost always contain preservatives and additives that contribute to the eating experience and shelf-life, but once past your mouth, only harm your body. By harm I mean disrupt hormone levels, spike blood sugar, cause inflammation, cause cravings. I’m referring to cereal, mass-produced bread, crackers, chips, sugary drinks, candy, sweetened yogurts, and deli meats.  

Yellow 5, a common food coloring in UPF, also known as Tartrazine, is linked to a multitude of health & behavioral issues.  It is banned in many countries, but not in the U.S.  Certain emulsifiers (an additive) are derived from industrially raised plants that have been treated with pesticides and are not included for nutrition but rather for texture, shelf life, or flavor. There is little to no effort on an industry-wide basis to provide NUTRITION in UPF, despite marketing labels.  Consider removing at least one ultra-processed food from your grocery list.

We don’t advertise cigarettes to kids.  Studies show a similar dopamine response in both cigarettes and UPF.

Calley Means in an interview on The Doctor’s Farmacy with Dr. Mark Hyman

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3- AVOID PESTICIDE-LADEN FOOD.

Pesticides are widely used in industrial agriculture.  So, unless your food is organic or regenerative, it 100% has come into contact with pesticides, and that goes for produce, meat and dairy.  Pesticides are so widely used that they have made their way into our water systems and our bodies.  They are being linked to cancer and fertility issues, as well as contributing to obesity and insulin-resistance.  Glyphosate has become the poster child for dangerous pesticides because it’s so widely used, but there’s a laundry list of others that are equally if not more dangerous to our health.

How the EPA’s lax regulation of dangerous pesticides is hurting public health and the US economy

Nathan Donley, September 29, 2022

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4- WATCH OUT FOR “ADDED SUGARS.”

Sugar is added to a LOT of our packaged and processed foods.  It can add up without you even realizing it.  Sugar goes by many names.  The more sugar you eat, the more your body becomes insulin resistant.  That can lead to life-threatening illnesses like heart disease, diabetes, and Alzheimer’s.  It can affect fertility and mental health.  And as a result, more people are getting sick and people are getting sick younger.  Avoid food with added sugars, like breads and yogurts, energy bars and more. Minimizing processed foods will help you do that! Two birds. One stone.

An example of an added sugar product – Maltodextrin.  If you eat too many foods containing maltodextrin, an additive used to improve shelf life, texture or taste, your diet’s quality is likely to be below par. You will get too much sugar and low amounts of fiber. Such diets will increase your risk of type 2 diabetes, weight gain, and high cholesterol. 

You look how much sugar is in a typical supermarket loaf of bread: it’s a lot of sugar. It’s just become one of those sugar delivery systems in our food economy.

Michael Pollan

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5- BEWARE OF MISLEADING LABELS.

Do not fall for labeling on packages that say “All Natural”, “Fortified” or “Vegetarian-Diet” – it means little to nothing of any value to you or your health.  It’s often a marketing ploy and the regulatory requirements to be able to use that label are extremely broad.  It’s often just a flat-out lie.  And that could be detrimental for your health. Don’t confuse marketing claims with facts.  Look at ingredients and for certifications.

The first step in reforming appetite is going from processed food to real food. Then, if you can afford organic or grass-fed, fantastic. But the first step is moving from processed industrial food to the real thing.

Michael Pollan

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6- CERTIFICATIONS TO LOOK FOR:

A- Non-GMO – This means that the ingredients used to make the food were not grown from a genetically modified seed.  It does NOT guarantee that the food doesn’t have chemical pesticides on it, and it does not mean it was grown in healthy soil, where the plants are sure to have taken up a lot of nutrients that would then transfer to you.  Non-GMO is not enough.

B- Organic – this means there were no synthetic pesticides or fertilizers used in its production.  That is good because synthetic chemicals used in agriculture have been linked to human disease.  But it’s not necessarily better and for two reasons. (1) Organic fertilizers and pesticides can still interrupt the nutrient exchange between the soil life and the plant.  So, the plant grows without synthetic chemicals that can be harmful to soil life and people, but its fruit is like a shell of what it could be.  (2) USDA organic can also be hydroponic, or grown in water.  There’s no essential soil or soil life in this scenario, at all!!  So organic is better (no synthetic chemicals) but…imagine what’s still missing.  And what’s missing in that plant will also be missing for us when we eat it.  So Organic is better but not best.  Real Organic Project certification is always grown in soil.  USDA Organic certification, not necessarily.  Also, if it’s Organic – it’s always Non-GMO.

C- Regenerative – this is the best.  This product, produce or meat was made with or fed ingredients that were grown in healthy soil.  That means no chemicals that would get into your body and disrupt your essential processes. That also means the plant or animal had access to a multitude of nutrients that are then passed onto you.  As nature intended! And like organic, it’s always Non-GMO.

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7- GRAINS TO EAT:

Most soy, corn, wheat and rice in the world right now is grown for yield.  That means the variety of seed and method of growing does not take into consideration NUTRITION.  It is focused on calorie density and how many can be grown in as little space as possible.  So, look for certifications like Regenerative Organic Certification and consider alternative grains that are known to be higher in a diverse set of nutrients like Barley, Quinoa, Amaranth, Teff, and Buckwheat.  That’s not to say you should never eat corn, rice, wheat or soy.  I’m suggesting, based on what I’ve learned, that you diversify and make sure the grains you eat are at least Organic, if not Regenerative, and as close to its original form as possible.  This will maximize nutrients and fiber, and minimize chemicals and blood sugar spikes.

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8- MEAT, EGGS & DAIRY –

If you eat meat, eggs and/or dairy…

A -BUY GRASS-FED MEAT. Unless meat is described as pasture-raised and grass-fed, it almost certainly lived on a mostly-grain diet in a confined environment and was plagued with food-related illness and a sad existence. Depressing, right?! A grain-fed diet (non-organic corn and soy) means the fat profile (kinds of fat) in the meat is unhealthy for the animal AND for you, and the animal likely ingested pesticides, which are passed along to you.  An animal derived from this type of existence should not become our food. Eat Grass-Fed, Pasture-Raised Meat.

B- BUY PASTURE-RAISED POULTRY & EGGS. Most Chickens, Turkeys and Eggs also have an unhealthy fat profile and are less nutritious than their pasture-raised counterparts.  Ignore “vegetarian diet” – chickens are meant to eat insects.  Free-range is also a total joke.  It is less unhealthy than a caged bird but still almost certainly very unhealthy.  Buy pasture-raised poultry and eggs.

C- BUY GRASS-FED DAIRY.  Dairy includes milk, yogurt, butter, and cheese.  When it’s not grass-fed, the fat profile and nutrient content can be detrimental to our health, or at its very best, not good.  Buy grass-fed dairy.

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9- EAT FAT. 

Fats are essential for healthy skin, gut, nerves, brain, cells, fertility – don’t cut out fat. But make sure you get the right kinds.

KINDS OF FAT:

• OMEGA -9 Our bodies make Omega-9, but olive oil has it, along with several other health benefits.  So this is good to eat, but don’t heat it up over 375 degrees, because then it becomes unhealthy. Avocado oil is high in omega-9 and has a very high smoke point and mild taste, so its great for cooking and baking.

• OMEGA-6 Our bodies need Omega-6 from food but you should limit your intake.  That’s hard to do in America, as Omega-6 oils are added to SO many of our processed foods like salad dressings, chips, popcorn, and nut butters.  You’ll see them as Sunflower oil, Corn Oil, and Soybean Oil.  Avoid or limit these.
• OMEGA-3 Our bodies need Omega-3 from food.  Don’t limit these.  They are gold.  You get these from certain fish, flax seeds and chia seeds.  I take Omega-3 supplements daily.
• Saturated fat, found in animal meat and coconut oil, for example, can be healthy if eaten with a meal that has fiber and vitamins. So a steak, sauteed veggie and potatoes – good.  Pizza or French Fries – not so good. For years it has gotten a bad rap, but recent studies have questioned current dietary recommendations in regards to this type of fat. It may in fact be the combinations of food we eat with this fat, rather than the fat itself, that cause the damage. Stay tuned…
• We should keep our fat intake to 20-30% of our daily calories.  That’s not nothing!  Fats are important.

WHERE TO FIND FAT:

Fats in Beef:  Conventional beef can be 8:1 or 11:1 Omega 6:3.  However, pasture-raised, grass-fed beef is closer to 2:1, within the healthy range.  Search for grass-fed beef.

Fats in Poultry: It works the same for poultry and eggs, depending on the animal’s diet. Grain fed poultry will be higher in Omega-6. Pasture-raised poultry that get most of their food from grasses and insects gets you more of the Omega 3’s you want.

Fats in Seed oils:  Seed oils are in a lot of our processed foods like popcorn, chips, crackers, nut butters and salad dressings.  So, they can add up without you knowing. Read the ingredients.  Corn oil, Soybean oil, sunflower seed oil, and walnuts are high in Omega-6 fats. It’s easy to get too many of these if you’re not paying attention.

Fats in Fish: Salmon, mackerel and sardines are great sources of Omega-3s.  I take fish oil supplements to make sure I get enough – they are great for brain health and fight inflammation.

Fats in Seeds:  Chia and Flax seeds are great sources of Omega-3s, as well.

Simple tips:

• Our bodies can make Omega-9s (unlike Omega-3 and Omega-6), so you can consume olive oil (which has multiple health benefits), but you likely are not deficient in 9s.
• A western diet has a lot of Omega-6s, so you should pay more attention to limiting them than adding them.  The information out there is a little confusing about how much to get.  I’ve seen 11-22 grams/day, which seems high. But if you’re doing that, you should get at least that many Omega-3s if not more.  Better to get less than that and match or surpass your Omega-3s.  I don’t sweat it – I just limit the processed foods I eat and I take Fish Oil supplements.
• Eat Fish with high Omega-3 fats and low mercury, as listed above, or work chia or flax seeds into your daily regimen, and/or take fish oil supplements. I just can’t seem to get into sardines!
• Limit (for now!) but don’t eliminate saturated fats and make sure you’re eating them with a balanced meal to get the benefits and not the harm. (hint: make sure there’s fiber and veggies there rather than just processed carbs.)
• Don’t forget – eat grass-fed/organic/pasture-raised/regenerative whenever possible!

Key message:  Don’t cut out fat, and make sure you are eating a balanced diet of fats.  Eat plenty of Omega-3 and Omega-9, limit but don’t eliminate Omega-6.  Don’t eliminate saturated fats found in animal products if they are a part of a whole food, balanced diet.

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10- LEARN ABOUT THE GUT MICROBIOME.

Science is advancing every day.  We are learning that the bacteria in your gut are responsible for serotonin production (95% versus 5% in your brain), a majority of your immune system and more.  So what you “feed” your gut bacteria directly results in your health outcomes, including mental health.  Pesticides are linked to the disruption of up to 50% of the bacteria in your gut.  Feeding your gut a non-diversified, pesticide-laden and processed diet with little natural fiber and a deficiency of nutrients is being seen as a major cause of a whole host of health issues in both children and adults. Ask an integrative, functional medicine or lifestyle medicine doctor how you can learn more about your own gut microbiome.

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11- EAT AS LOCAL AS POSSIBLE.

The longer produce goes uneaten after it’s harvested, the fewer nutrients are in that produce due to a process called oxidation.  For example, seven days after spinach is harvested, the nutrients are virtually gone, no matter how it’s grown.  Buying local also gives you the power of knowledge. Being able to ask someone how they grew your food can make a real difference to your health! Buy food that was grown locally, using organic or regenerative practices.  

Conclusion

The food you buy matters – for your health and for market signaling.  We want to go into a grocery store and trust that all of the food there is healthy for us.  We are not living in that world yet.  What you buy sends a message to your body and the world, and we’ll get there.

Have hope:

Healing happens faster than disease when we allow our bodies to rest from toxins and provide the opportunity to tap into our natural and intrinsic ability to heal.

 From <https://twitter.com/DrZachBush/status/1152171398250618881>

Don’t panic.  Just pivot.  One thing at a time.

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