Transitioning back to school can bring new schedules, stressors, and increased learning expectations. Over the next few weeks, we’ll discuss ways in which students and parents can support their overall wellbeing through this back-to-school season.
Busy back-to-school schedules often cause students and parents alike to reach for shelf-stable and easy-to-grab foods. While the occasional ultra-processed snack or treat may not cause strain on your system, you might notice increased hunger or inflammation starting to disrupt your overall health the more you reach for these foods. Ultra-processed foods can be especially hard on the liver, correlated with increased risk of fatty liver disease, fluctuations in blood glucose, and insulin resistance. Finding alternatives that work for you and your schedule can increase your energy levels and help you ace this school year!
Ultra-Processed Foods
Foods can be placed into one of four categories of processing, based upon a range from whole to ultra-processed foods, according to the NOVA system. Ultra-processed foods are characterized by chemical changes, manufacturing techniques, and additives involved in their production processes. While there are debates over these categories, it is a common tool used in nutrition research (2). “In addition to their usual poor nutritional composition (i.e., excessive calories, simple sugars, salt, poor quality fat, as well as fiber and vitamin deprivation), [Ultra Processed Food] typically contains cosmetic additives and substances formed because of extensive processing during manufacturing” (1).
While certain processing methods improve access and safety, ultra-processed foods often leave little nutritional properties in the final product (1). Fiber, for example, is commonly removed from whole foods during processing, but it is a critical component of overall diet and liver function. A lack of nutrient-dense foods cause hunger to increase, and ultra-processed foods tend to increase cravings through their consistency and flavors. This lack of nutritional balance also increases the likelihood of overall inflammation and nutritional deficiencies.
Especially important for those with chronic health conditions, ultra-processed foods can increase symptoms and side-effects of liver diseases. People with nutrient deficiencies alone aren’t as likely as those who consumed higher levels of ultra-processed foods to have liver disease indicators. The additives or breakdown of foods to create ultra-processed foods likely increase a person’s risk for fatty liver disease (1). Supporting your body with nutritionally dense and high-fiber whole foods can support your liver, improve bowel function, increase energy levels, and improve overall wellness.
Accessible Alternatives
Look for shelf-stable alternatives to ultra-processed options. Increase your access to whole foods that are naturally grab-and-go friendly, such as:
- Fruits – berries, pears, oranges, apples
- Vegetables – snap peas, mini cucumbers, carrots
- Whole Grains – granola, popcorn, whole wheat toast
- Legumes – roasted chickpeas, almonds, peanuts
Foods high in dietary fiber are especially helpful in supporting liver function and overall digestion. Consider adding more fiber with snacks or meals like:
- Yogurt, granola, & berries
- Chia pudding
- Baked oatmeal bars
- Whole wheat peanut butter & jelly
- Hummus or salsa with veggies to dip
- Baked sweet potatoes
- Bean salads like “cowboy caviar”
- Crockpot Chili or bean-heavy soups
- Prepared Salads
For more information about dietary changes that can improve your health and wellness, contact Dr. Lisa Mainier to schedule a consultation. Increased sluggishness or a change in appetite can be early signs of a larger problem that needs to be investigated by a professional. Salus Integrative Medicine provides whole-body solutions using conventional medicine practices along with highly-effective, and science-based, medical treatments.
Sources:
- Konieczna, J., Fiol, M., Colom, A., Martínez-González, M. Á., Salas-Salvadó, J., Corella, D., Soria-Florido, M. T., Martínez, J. A., Alonso-Gómez, Á. M., Wärnberg, J., Vioque, J., López-Miranda, J., Estruch, R., Bernal-López, M. R., Lapetra, J., Serra-Majem, L., Bueno-Cavanillas, A., Tur, J. A., Martín Sánchez, V., Pintó, X., … Romaguera, D. (2022). Does Consumption of Ultra-Processed Foods Matter for Liver Health? Prospective Analysis among Older Adults with Metabolic Syndrome. Nutrients, 14(19), 4142. https://doi.org/10.3390/nu14194142. Viewed from https://pmc.ncbi.nlm.nih.gov/articles/PMC9570694/
- Adams J. (2024). The NOVA system can be used to address harmful foods and harmful food systems. PLoS medicine, 21(11), e1004492. https://doi.org/10.1371/journal.pmed.1004492. Viewed from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11575809/