Nutrition: 10 Things You Might Not Know (But Should!)
When it comes to nutrition, there are many things we think we know—until we dig a little deeper. There's the staggering rise in sugar consumption, the hidden science behind ultra-processed foods, and the direct connection between diet and mental health. Here’s a look at what you might not know about the food we eat, and why it matters more than ever.
1. The Rise of Sugar Consumption: A Silent Epidemic
In 1930, the average person consumed just 500 grams of sugar per year. Fast forward to 2024, and that number has skyrocketed to 50 kilograms per year. To put it in perspective, that’s a 100-fold increase in sugar intake. Most of us don’t realise how much sugar we’re consuming because it’s hidden in so many processed foods. From sauces and salad dressings to bread and snacks, sugar is everywhere. This overconsumption of sugar has been linked to a range of health issues, including obesity, diabetes, and heart disease. Many people think they don't eat ‘that bad,’ but when you factor in the hidden sugars, the numbers add up quickly.
2. Poor Nutrition: The Leading Cause of Death
According to Dr. Chris van Tulleken, author of Ultra-Processed People, “Poor nutrition is the leading cause of death on planet earth today.” That statement may seem shocking, but it’s true. Diet-related diseases like heart disease, diabetes, and certain cancers are now the primary causes of death worldwide. The rise in processed and ultra-processed foods—those that are high in sugar, unhealthy fats, and preservatives—has created a global health crisis. Despite advances in healthcare, we’re seeing more people suffering from diseases that could be prevented with better diet choices.
3. The ‘Bliss Point’ of Food: Designed to Keep You Eating
Did you know that food companies employ scientists who work around the clock to identify the “bliss point” of food? The bliss point is the perfect combination of sugar, fat, and salt that overrides your brain’s natural signals of satiety, making you want to keep eating even when you’re full. This is why you can polish off a bag of chips without realising it or why that tub of ice cream suddenly disappears. It’s not about willpower - it’s about how food is engineered to make you crave more.
4. Nutrition and Mental Health: A Shocking Connection
What we eat doesn’t just affect our waistlines - it also has a profound impact on our mental health. A ground-breaking study examined two groups of people with severe depression. One group was given antidepressants, while the other group was put on a Mediterranean diet. The results were astounding. The group that changed their diet saw a 50% improvement in their mental wellbeing, which was just as effective as the medication. Foods rich in omega-3s, antioxidants, and healthy fats have been shown to boost mood and brain function, highlighting how crucial good nutrition is for mental health.
5. Women and Glucose Metabolism in Mid-Life
As women age, especially during perimenopause and menopause, our ability to metabolise glucose efficiently begins to decline. This is one of the reasons so many women experience mid-life weight gain, particularly around the tummy. Reducing sugar and starchy carbs can make a big difference in preventing this. By making simple dietary changes—like cutting back on processed carbs and increasing protein and healthy fats—women can manage their weight and maintain better overall health during this stage.
6. Late-Night Eating and Sleep: A Harmful Habit
Late-night snacking doesn’t just affect the scales - it can impact your sleep and overall health. Studies have shown that eating right before bed can disrupt your sleep cycle, as your body is busy digesting food when it should be resting. Even more concerning, some research has linked late-night eating with an increased risk of certain cancers, particularly digestive cancers. The general recommendation is to avoid eating for 2-3 hours before bedtime to allow your body to digest properly and prepare for a restful sleep.
7. Brain-Boosting Foods: Protecting Your Mind
Certain foods have been proven to protect the brain and enhance cognitive function, making them critical to any healthy diet. Some of the best brain-boosting foods include:
Blueberries: Packed with antioxidants that fight oxidative stress in the brain.
Avocados: A great source of healthy fats, which support brain function.
Extra Virgin Olive Oil: Contains polyphenols that help protect the brain from inflammation.
Salmon: Rich in omega-3 fatty acids, essential for brain health.
Spinach: Loaded with lutein, folate, and beta-carotene, all which support brain health.
Walnuts: A good source of alpha-linolenic acid, a type of omega-3 fatty acid that improves brain function.
Dark Chocolate: Full of antioxidants that can improve focus and concentration.
Turmeric: Known for its anti-inflammatory properties, which benefit brain health.
Eggs: Rich in choline, essential for memory and learning.
Broccoli: Contains compounds that help maintain cognitive function.
8. The Power of Legumes
Legumes are a nutritional powerhouse, packed with the highest levels of soluble fiber, which aids in digestion and helps remove toxins from the body. This makes them a vital addition to your diet for preventing and managing chronic diseases like heart disease and diabetes. Lentils, chickpeas, and beans are not only filling but also support a healthy gut, lower cholesterol levels, and help regulate blood sugar.
9. The Problem with Supermarket Bread
In Australia, the UK, Canada, and New Zealand, supermarket bread is one of the most highly consumed ultra-processed foods. Most store-bought bread is packed with preservatives, added sugar, and refined grains, offering very little nutritional value. For a healthier option, look for whole grain or sourdough varieties with minimal ingredients.
10. Liquid Sugar: A Hidden Danger
One of the worst offenders when it comes to sugar is liquid sugar—found in soft drinks, fruit juices, and energy drinks. These drinks give us a quick hit of sugar without any of the fibre that comes with whole fruits. Many health practitioners are now calling for a ban on liquid sugar because it’s so detrimental to our health, contributing to obesity, diabetes, and tooth decay.
Ready to cut sugar dramatically from your diet and learn everything you need to know about nutrition? Join my sugar-free challenge! We kick off in November. Check it out here.