Tens of thousands of years ago, our ancestors were hunters and gatherers who roamed the earth in search of food and water.
But through the slow and powerful process of evolution, we learned to grow and store our own food. It all started with wheat and slowly but surely, we built our own communities and learned to store food.
Till the mid-20th century or so, families enjoyed meals made with fresh and locally grown fruits and vegetables, cooked with love, and secret recipes passed down through generations.
But today, most of us juggle busy schedules and rely on pre-packaged processed meals that have either come from the freezer or a drive-thru window. It’s all about speed and convenience now.
It may not seem like a big deal but this change in what we eat and how we eat has had a huge impact on our lives. It reflects how our society, technology, and values have changed over time.
It affects not just our health but also how we feel and think. The journey of food from the farm to your plate now tells the story of our modern lives and influences our quality of life in many ways.
The evolution of technology has been both rewarding and disruptive. The invention of devices like the refrigerator has enabled us to keep our food fresh for a longer period of time.
But technology has also given birth to the widespread use of preservatives and chemicals that have improved the shelf life of food but have also raised concerns about their impact on our health.
The food system today, farmland and pastures combined, commands nearly 40 percent of the Earth’s total land surface, drinks up approximately 70% of our freshwater supply, and exhales a third of all greenhouse gases warming our planet.
It is one of the main reasons behind the extinction of many species.
We are causing so much harm to this planet and to other living species around us to fill our bellies and yet, the kind of food we consume today is one of the main reasons behind the rising physical and mental health problems nowadays.
We have talked about how people lived a hundred years ago and the kind of lifestyle they followed in our previous blog. Physical activity, good food, and social connections were an integral part of that lifestyle that enabled them to lead a very healthy and prosperous life.
This blog will take you on a journey into the fascinating world of foods where we’ll understand how the food you eat impacts your quality of life.
We’ll start with a brief biology lesson on how our body digests the food we eat and converts it into energy. Then we’ll explore the different kinds of food our body needs to function efficiently.
The goal is to learn the best practices our ancestors used to follow and combine them with the tools and technologies available to us today to develop food habits that can help us lead a life that is both healthy and fulfilling.
So without further ado, let’s jump right in.
Table of Contents
How Does the Body Digest the Food We Eat
We eat multiple times a day but have you ever wondered how the food you eat gets digested by the body? What happens to the food you eat after it goes into your tummy?
Our body is the most advanced machinery in the whole universe and every process that occurs inside it is a true masterpiece.
Let’s briefly take a look at how your body digests food and the role of different organs in the digestive process. This will help you better understand how different types of food impact your body.
The brain controls everything in the body, it guides all the organs and orchestrates all the processes. It receives signals from your body, like hunger cues or the smell of delicious food, and tells your stomach to get ready for a meal.
The digestive process starts in your mouth when you take the first bite. Your teeth and tongue break the food into smaller pieces and your saliva contains enzymes that get mixed with the food and start the digestive process by breaking down the food into smaller bits.
Your throat muscles then push down the chewed food into your esophagus which is a tube that connects your mouth to your stomach.
Your stomach contains acids and enzymes that further break down the food, which then moves to the small intestine.
The small intestine is the place where all the absorption of nutrients takes place. All the vitamins, minerals, carbs, fats, and proteins are absorbed by this super-absorbent spongy tube.
The liver and gallbladder send bile juice to the small intestine that helps in breaking down fats so that your body can use them for energy and to build things like cell membranes.
The pancreas also sends enzymes that help in breaking down carbs, proteins, and fats. The nutrients are now ready for your body to be absorbed.
Once the small intestine has taken what it needs, the rest of the food is moved into the large intestine where water and some nutrients are absorbed, and the waste is then flushed out of the body when you go to the bathroom.
How Do Fast Foods and Processed Foods Impact Your Body
Now that we’ve seen how your body digests the food you eat, let’s talk about how can fast foods and processed foods disrupt these processes and negatively affect your organs and your body.
How Do Fast Foods and Processed Foods Impact Your Physical Health
Fast foods are meals that are ready to be eaten quickly, like burgers, fries, pizzas, tacos, etc. They are usually pre-cooked and ready to go when you order.
Processed foods are foods that have been changed from their original form through the process of canning, freezing, or adding preservatives.
All these foods are high in unhealthy fats and low in essential nutrients required by the body.
Since they are soft or come in small pieces, they often require less chewing which means they spend less time in your mouth where the digestion process begins.
Therefore, the saliva and the enzymes present in it get less time to do their job of breaking down the food.
They are also high in unhealthy fats so they are tough on your stomach, making it work extra hard to break them down. This leads to digestive discomforts like heartburn or indigestion.
When the food is not digested properly, it gets stored as fat and when you munch too much on fast foods and processed foods, you gain extra weight.
When you have too much extra fat in the body, your organs work extra hard which leads to health issues like diabetes and heart problems.
On top of all this, they are low in fiber which is required for your digestive system to move smoothly. The digestive tract slows down without enough fiber which leads to problems like constipation.
How Do Fast Foods and Processed Foods Impact Your Mental Health
Since they are low in fiber and are hard on the digestive system, you would have experienced that you become lazy after eating such foods. Your brain slows down and you just want to lay on the couch.
Fast foods and processed foods are often high in added sugar and salt. When you consume such foods, you get an instant spike in your blood sugar levels followed by a sudden crash.
This instant spike in sugar levels will give you a temporary high but you will feel not-so-good afterwards. This roller coaster of highs and lows will impact your mood and make you feel tired and irritable.
Since these foods are low in the essential nutrients required by the body to function well, they mess with the chemicals in your brain that regulate your mood. Excessive consumption of such foods for long can lead to mental health problems like depression.
They also contribute to brain fog, that feeling of being a bit fuzzy and not as sharp as usual. And when you consume such foods for a longer period of time, it can lead to a decline in your cognitive abilities and an impaired memory.
So, even though they are very convenient to eat, store, and carry, and taste good, they have a very negative impact on your physical and mental health in the long term.
The Role of Nutrients In The Body
We’ve learned about how the body digests the food you eat and explored the impact of fast foods and processed foods on your body.
Now let’s learn about the essential nutrients your body needs to stay healthy and function well. Each of them plays a unique role in maintaining your well-being
Carbohydrates
Carbohydrates are the body’s primary source of energy and provide the fuel to keep your body running. When you eat carbohydrates, your body turns them into glucose which provides energy to your cells, tissues, and organs.
There are two types of carbohydrates, simple carbs and complex carbs.
Simple carbohydrates are the ones that don’t have fiber in them and provide a quick burst of energy followed by a sudden crash.
They are found in sugary snacks, candies, sugary drinks, and refined grains like all-purpose flour, white bread, etc. So clearly, they are not good for your health and it’s best to avoid such types of carbohydrates.
Complex carbohydrates on the other hand are the ones that contain fiber. They provide a slow and steady release of energy and are easy to digest.
They are found in foods like fruits, vegetables, and whole grains like brown rice, whole wheat flour, quinoa, etc. They are the right kind of carbs your body needs so include them in your daily diet instead of simple carbs.
Proteins
Proteins are the building blocks of your body that are required for growth, repair, and maintenance of body tissues.
Your body breaks down the protein you eat into amino acids that are used to build and repair muscles and tissues. Protein is found in food sources like meat, fish, eggs, beans, nuts, etc.
Fats
Fats are misunderstood by most people and have got bad reputation because we generally understand fats as the extra fat stored in the body that leads to weight gain, which is kind of right but we forget that weight gain is because of the “extra fat” that gets stored.
Fats are very important for your health as they protect your organs, support cell growth as half of the cell is made up of fats, help your body absorb certain nutrients, and are very important for the functioning of your brain.
But you need to understand that there are two types of fats, saturated and unsaturated.
Saturated fats
Saturated fats are in a solid state at room temperature and are mostly found in animal-based products like red meat, full-fat dairy products, butter, and certain oils like coconut oil and palm oil.
These fats are responsible for increasing bad cholesterol in the body which causes heart problems and obesity.
Unsaturated fats
Unsaturated fats on the other hand are good for your body. They are generally in a liquid state at room temperature. Unsaturated fats are further divided into monounsaturated fats and polyunsaturated fats.
Monounsaturated fats are found in foods like olive oil, avocado, and nuts like almonds, peanuts, cashews, etc. They help in reducing the levels of bad cholesterol and increasing the levels of good cholesterol in the body.
Polyunsaturated fats are found in foods like flaxseeds, walnuts, sunflower seeds, and fatty fish like salmon, trout, etc.
These fats are rich in essential fatty acids like omega-3 and omega-6 which are very important for your brain function and controlling inflammation in the body.
The other important thing to understand is that when you overheat unsaturated fats, they undergo a process called hydrogenation and get converted into saturated fats.
So try and keep the following things in mind:
- Use Gentle Methods: Use gentle reheating methods like steaming, or baking at lower temperatures.
- Avoid Repeated Heating and Cooling: Limit the number of times you reheat and cool leftovers. Each time food is reheated, it undergoes chemical and physical changes and repeated cycles of heating and cooling can potentially affect the quality of fats in the food.
Vitamins
The next nutrient that is required for our body to function well is vitamins. There are various types of vitamins and each of them play a different role in the body. They are mainly found in fresh fruits, vegetables, whole grains, dairy, etc.
Vitamin A is very important for your eyesight and is found in carrots and sweet potatoes. Vitamin C is very important for your immune system and is found in citrus fruits.
Try to eat as many fresh and raw seasonal fruits and vegetables as you can so that your body gets the full spectrum of vitamins.
Minerals
Minerals are inorganic substances that are required by your body in very small amounts. They don’t provide you with energy but are very important for the proper growth and functioning of the body. For example, calcium is a mineral that supports bone health and is found in dairy products and leafy greens.
Nourishing Our Bodies: Blending Wisdom from the Past with Modern Tools
In the intricate dance of life, the food we consume plays a leading role—a silent maestro orchestrating the symphony of our physical and mental well-being.
As we’ve learned about the impact of different foods, hopefully, it is clear that our daily choices hold the power to shape us.
Some foods make us feel strong, active, and happy. They strengthen our bodies and minds and fortify our immune systems.
On the flip side, there are foods that make us feel lethargic, sluggish, and mentally exhausted, and compromise our body’s defense mechanisms. So it’s important for us to understand that the journey to good physical and mental health is paved with every bit we take.
We should be mindful of what we eat every day. The foods we consume regularly form the building blocks of our physical and mental health. It’s not just about filling our tummies, but about deciding what kind of life we want to live.
Our ancestors, with their innate connection to nature and the wisdom passed down through generations, understood this profound relationship.
They embraced whole and unprocessed foods that were sourced locally and prepared with care. They took time to enjoy their meals, chewing slowly and sharing food with family and friends. It wasn’t just about eating, it was a way of living that kept them healthy and happy.
Today we have the tools and technology of the modern age and we have the opportunity to blend ancient wisdom with contemporary conveniences.
We have modern devices like refrigerators to preserve the freshness of ingredients for a longer period and extend the shelf life of wholesome foods.
Machines and devices that can measure the intricacies of your body’s vitals and provide insight into your unique nutritional needs, like any vitamin deficiency.
Imagine you have a daily routine where you eat wholesome meals made from fresh and locally sourced ingredients. Picture yourself taking a moment to savor your meal, maybe with family or friends.
Using technology not as a distraction but as a tool, a partner in understanding our bodies and making informed choices.
By combining what our ancestors knew with the tools we have today, we get the best of both worlds. It’s not about making things complicated, but about creating a way of eating that makes us feel good.
It’s a journey where we understand that what we eat is important, and we have the power to make choices that keep our bodies and minds happy and healthy.
How to Create Healthy Eating Habits: A Symphony of Nourishment
The foundation of physical and mental well-being lies in the habits we create around what we eat and how we eat. Let’s take a closer look at some of the best practices you can follow around healthy eating habits.
1. Establish a Consistent Eating Routine
Creating a consistent eating routine is like setting the right tempo for your body. Irregular meal timings or the habit of skipping meals can disrupt the harmonious balance our bodies seek.
Start your day with a robust breakfast, have a well-rounded lunch, and end your day with a light dinner.
Some people have the habit of skipping breakfast and then having a heavy lunch and dinner, which is a very unhealthy habit.
Skipping breakfast will not only deprive you of the essential morning fuel your body needs but will also lead to compensatory overeating later in the day.
Follow a balanced and timely routine that supports your metabolic regulation, stabilizes blood sugar levels, and provides you with sustaining energy throughout the day.
2. Embrace a Well-Balanced Diet
Your daily diet should include all the essential nutrients that your body needs to function properly.
Make sure that you consume complex carbohydrates, lean proteins, good fats, and fiber daily. Include seasonal fruits and vegetables so that you get all the vitamins and minerals.
Start your day with a breakfast that is rich in complex carbs, good fats, and lean proteins. Your body will have enough time to digest the fats if you consume them in the morning and they’ll also provide you with energy throughout the day. Lunch should be a mix of everything, and dinner should be light and high in fiber.
3. Cherish Living Foods:
Think about it, we want to live but we eat dead food. Every food we eat was once a living organism and it has living cells that, like us, have a lifespan.
Processed and packaged foods have cells that died a long time ago. Sure, they can still provide your body with energy, but they lack the freshness and vitality found in living foods.
On the other hand, foods like fresh fruits, vegetables, and nuts have cells that are living. So try to consume as much fresh food as possible. If you’ve cooked a meal, consume it while it’s fresh. Don’t consume meals that you cooked yesterday or the day before.
4. Gentle Cooking for Maximum Nutrition
How you cook your meals greatly impacts the nutritional content of the ingredients you’re putting in them. If you overheat your food, it will reduce its nutritional value. Go for gentle cooking techniques like steaming or sautéing.
5. Dine Together and Make Every Meal a Memory
We always eat together with our friends and colleagues in school and college. The food industry is one of the most profitable sectors because people like to socialize over food in restaurants.
Because eating isn’t just about filling your bellies, it’s about the people you share it with.
When we share meals with our friends and family, we foster connections and create a positive environment. So make your mealtimes a no-phone zone, savor each bite, and relish the company of those around you.
And take your time to chew the food properly so that it’s broken down nicely for the next step in the digestive process.
Integrate Smart Choices with Occasional Indulgences
In our pursuit of healthy eating habits, it’s important to understand the reality that sometimes we all crave a quick bite from our favorite fast-food spot, and that’s totally fine. We’re only human, after all!
Occasionally treating ourselves with a burger or fries is totally fine, there’s no need for guilt. The problem arises when these occasional indulgences become a regular thing.
As we’ve learned, these fast foods are really unhealthy for your body as they are packed with unhealthy fats, simple carbs, excess sugar, and salt.
While there might not be much we can do about the unhealthy fats and sugar content, there might be something you can do about those simple carbs.
Since simple carbs don’t have much fiber, they give a quick energy boost followed by a crash. To sort this out, you can add a big bowl of fresh salad to your fast-food order.
The fiber in the salad will balance things out and make sure that the sugar from the carbs doesn’t hit your system like a rollercoaster.
It’s a simple way to make your occasional fast-food treat a bit friendlier to your body. So, next time you’re enjoying some fast food, toss in a side of greens for a smarter and more balanced bite.
And the cherry on top would be to go for a workout or do any intense physical activity later in the day to burn those excess calories.
Wrapping Up!
In the symphony of life, one basic rhythm connects us all—the need for food. It’s a basic requirement for all living beings.
To fill our bellies, we’re doing so much harm to this planet and yet, the kind of food we’re consuming is one of the main contributing factors behind the rising physical and mental problems.
We looked back to the days when our ancestors had eating habits that were not just for survival but for prosperity.
They consumed wholesome and fresh foods that were locally sourced, and they cherished every meal with their friends and family, building strong connections and a positive environment.
Now we have all the tools and technologies to know everything about what our bodies need. We have devices that help us keep our food fresh for a longer period. Yet we rely mostly on the food that died a long time ago, and that will harm our system in many ways.
We have the opportunity to combine the wisdom from the past, and tools and technologies from today to create eating habits that help us lead a healthier and happier life.
Habits that will not only keep us away from health problems but also make us feel energized and positive about ourselves and the world around us.
So, as we wrap up this journey, the hope is that what we’ve talked about makes sense and maybe helps you think a bit differently about the food you eat.
Eating is not just a routine but a chance to take care of ourselves and connect with the people around us.
Remember that every bite is a small step toward feeling better and living a healthier life. Namaste!
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