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Language: en
Today I'm going to talk about the
so-called healthy foods that I never
want to have in my diet. And I'm going
to tell you why. The first are diet soft
drinks. Now, we all know that regular
soft drinks, regular sodas are not good
for our health. And there's a reason for
that. Regular soft drinks are loaded
with sugar, added sugar, up to 10
teaspoons full of regular sugar. That is
a lot of sugar to be putting in. If you
came to my house and I offered you an
empty glass and I put in 10 teaspoons of
sugar, you would never have it. That'd
be disgusting. And yet people are
drinking cans of regular soda every
single day. Listen, I on a hot day,
that's something that I feel like having
as well, but I know better. Now, every
now and then, having a can of soda is
not going to harm you. But if you're a
regular soda drinker, regular soda
drinker, that is a recipe for metabolic
overload. And we all know somebody who's
a fanatic for drinking sodas, right?
When I was in medical school, I knew
people who would drink a six-pack of
regular soda every single day. All
right, so the healthier version is diet
soda, right? Non-caloric sweeteners.
Wrong. It turns out that diet sodas are
supposed to be healthier because their
sweeteners aren't absorbed as calories,
right? So you've got a spartame,
sucralose, and a lot of other synthetic
sweeteners. your body doesn't absorb
them as calories. So that's why they're
marketed as a healthier choice if you
want to watch your weight. But it turns
out that research has now discovered
that many of these artificial sweeteners
actually damage your gut microbiome. The
healthy bacteria in your gut, that's a
key to maintaining a healthy metabolism.
So these artificial sweeteners actually
damage your microbiome. That's where the
evidence is starting to head. And this
can ironically cause you to gain weight
because it damages your metabolism. A
study conducted by the University of
Texas Health Science Center looked at
almost 7,000 adults aged 45 to 84 and
found that people who were drinking even
one diet soda per day. They had an
associated 36% increased risk in
developing metabolic syndrome. Now, this
is a dangerous condition that is a form
of pre-diabetes. And what it's composed
of is high blood sugar, high
cholesterol, high blood pressure, and a
larger than normal waist size. All
right? So, even one soda a day from this
study shows that it can damage your
metabolic health. Now, the good news is
that metabolic syndrome is reversible by
most people if you exercise and eat
healthier and take better care of your
body. So, I personally stay away from
the so-called healthier choice diet soda
because for me, they are not the
healthier choice. Another so-called
healthy food I avoid are plant-based
meats. Now, who hasn't heard of these?
They're getting to be very popular. And
you can have a plant-based burger, hot
dog, sweet and sour pork, chicken
nuggets, chilies, meatball, even
plant-based bologn sauce, all without
real meat. So, it's got to be better for
you, right? wrong. It turns out that
these plant-based meat products are
actually ultrarocessed foods and they're
made with plant-based fillers like
processed soy and other ingredients that
give you the flavor of meat, but they
don't actually contain the healthy
polyphenols of the real whole
plant-based foods. So, you get neither
the benefit of the real meat, which
could be the iron and some of the
minerals, nor do you get the benefits of
the real plant. Bummer to lose out on
both counts. By the way, here are some
of the ingredients in a plant-based
burger. I'm not going to name the
specific brand, but I just want to
actually share with you what I look at
when I look at the ingredients. For
example, okay, are you ready? Soy
protein concentrate, that's
ultrarocessed. Soy protein isolate, also
ultrarocessed. Potato protein,
ultrarocessed, modified s food starch,
ultrarocessed. and methyl cellulose as
an emulsifier that gives you that mouth
feel or the texture of food. Researchers
are finding out that emulsifiers like
methylulose can harm the gut microbiome.
And that's the last thing you want to do
when you're eating a healthy food. So,
this is an ingredient, an emulsifier
that's better to stay away from. And by
the way, for people who are trying to
stay away from GMO, genetically modified
organisms, not only is processed soy in
the product likely to be GMO, but at
least one of these plant-based meats is
deliberately genetically modified, so
that it looks like it bleeds like real
meat when it cooks. Right? You put a
meat on the grill or in a pan, when it
actually gets a certain level and you
cut through it, it'll actually ooze this
juice that looks like blood, real blood.
Well, that's what the plant-based
burgers are engineered to actually do. I
got to tell you, I've actually eaten a
plant-based burger, and I'll tell you,
it did taste pretty good, almost exactly
like a real burger. But given the
science, given the ingredients, to me,
plant-based meats are not a healthier
choice. A third food that is supposed to
be healthy that I stay away from are the
health bars like the granola bars and
other healthy bars that you see sold in
gyms and fitness centers even in
airports and certainly at the grocery
store near the checkout counter. I mean
if you and sometimes if you fly in an
airplane sometimes a flight attendant
will offer you a free one, a free health
bar as a snack. And sure they look like
they should be healthy. Granola, right?
as an example, oats, nuts, dried fruit,
all those things are good for you. Um,
but the thing is that if you look at the
ingredient label, you'll see there's
added sugar, high fructose corn syrup,
and preservatives and emulsifiers. These
are all pro-inflammatory and can hurt
your gut microbiome. And when you injure
your gut microbiome, you're actually
preventing your body from actually being
able to combat inflammation. So,
inflammation can rise and eventually
you're going to hurt your metabolism.
you're going to hurt your immune system.
And that's why these health bars are
really just another ultrarocessed food
to be careful of. So instead, what I say
is that if you want a granola bar, I
recommend that you just make your own.
All right? That way you know every
ingredient that you're putting into your
body. Just go ahead and look it up
online. There's lots of uh recipes uh
and videos about how to make a healthy
granola bar. And then you can actually
put your own um dried nuts that you
prefer and the dried fruits that you
prefer in order to be able to get that
dietary fiber uh into your body. Sure,
it's not going to have the same shelf
life and it's going to take a little bit
of effort and time to make it for
yourself, but guess what? It is so much
healthier. And I definitely recommend
avoiding the ultrarocessed health bars
of all kinds. All right. And by the way,
here's my tip to you. If you're picking
up something that's supposed to be
healthy, just pick up and look at the
ingredient label on the side to spot
anything that you would prefer to avoid.
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back to the video. Okay, one more. The
fourth so-called healthy food that I
avoid is
yogurt from the grocery store that comes
preloaded with fruit. You know what I'm
talking about. You know, it's the kind
of yogurt you you hold it up and it's
got a little
layer on the bottom of fruit jelly or
some kind of supposed fruit. Look,
yogurt is is a healthy food, right?
Plain whole yogurt is a fermented
product. Dairy has been shown to be
beneficial to your health. All right, it
is a probiotic food. Yogurt is gut
healthy. It helps your body lower
inflammation and supports your immune
system. And studies have even shown that
yogurts can actually promote longevity.
But when companies that make the yogurt
add fruit into the mix, it's usually a
highly processed mix of fruit and added
sugar, not to mention sometimes
artificial coloring, artificial
flavoring to make it even taste more
fruit and preservatives as well. So
these flavored yogurts have taken
something that's good and healthy and
turned it into something that is not so
healthy. So I stay away from the
prepackaged fruit flavored yogurts. Just
look at the ingredients label. So,
here's my pro tip to get really healthy
yogurt. If you want fruit, buy the whole
fat yogurt. All right, that's right. You
whole you heard me. Whole fat is fine.
The probiotic nature of the yogurt helps
your gut microbiome, processed lipids in
your body. So, in fact, whole yogurt
doesn't raise cholesterol or cause heart
disease. Quite the opposite. It lowers
um inflammation and actually protects
your cardiovascular system. If you want
fruit in your yogurt, that's fine. Buy
some whole, fresh, seasonal, organic
fruits, strawberries during the summer,
uh, or peaches, uh, maybe buy some, uh,
apples in the, uh, fall. All right,
slice it up and just top it on top of
the yogurt yourself. And if you want a
little sweetness, do what the Greeks do.
Add some high quality, ideally organic
honey on top of it. And if you want to
make it even healthier, sprinkle some
crushed nuts, pecans, walnuts,
pistachios on top of it. And now you've
got yourself a really, really healthy
yogurt breakfast, for example. So stay
away from fruit flavored yogurts in a
container. That's it. Hope you got
something out of this video and thanks
for watching. Dr. Lee out. Hi there. If
you enjoyed watching this video, I know
you'll love the next one. Stay here and
check it out and I'll see you there.