Is Your Diet SAD?

Let’s think about the Standard American Diet for a minute. 

Cheap? Sometimes. 

Convenient? Usually. 

Ultra-processed? Always.

The Standard American Diet is characterized by high intake of processed foods, refined grains, added sugars, unhealthy fats, and excessive salt. More often than not, artificial colors and flavors are also involved, while vitamins and fiber are sorely lacking. Think fast food, sugary snacks, frozen meals, and sodas or other sweetened drinks.

While this way of eating might be quick and easy, it comes at a price. Obesity, heart disease, certain cancers, diabetes, digestive disorders, nutrient deficiencies, autoimmune conditions, and mental health issues have all been linked to the Standard American Diet.

Does anyone else find it fitting that the acronym is SAD?

Fortunately, there’s a better way.

You know what I’m going to say, don't you?

A whole food diet – rich in fruits, vegetables, whole grains, beans, healthy fats, and lean protein – is the most powerful tool you have to reduce your risk of chronic disease. And plant foods are particularly potent because they have phytonutrients that help protect and repair the body’s cells.

Sometimes people will tell me they don’t think changing their diets will make that much difference in their health. Others assume it will take so long to see any benefit that they lose their motivation or don’t even try.

With that in mind, I want to share some pretty astounding statistics from several studies on just how fast your body can heal when you give it the right foods. 

Within just a few days or weeks, you may start to notice improvements in mood, energy, blood sugar control, inflammation, and blood pressure. The numbers don’t lie, but they do fuel motivation. Here are just a few examples to inspire you….

Switching from Refined Grains to Whole Grains

• Improved Blood Sugar Control and Reduced Inflammation
  A study published in the American Journal of Clinical Nutrition found that people who replaced refined grains with whole grains had a 20–30% improvement in blood sugar control within just a few days to weeks. Another study showed that switching to whole grains resulted in lower markers of inflammation in the body within 2–3 weeks.

Increasing Vegetable and Fruit Intake

• Boosted Immune Function:
  Research from the National Institutes of Health supports that increasing intake of fruits and vegetables has an immediate effect on immune function – it was shown to improve immune system function by 35% within just 2 weeks.

• Improved Blood Pressure:
  A study in The American Journal of Clinical Nutrition showed that a diet rich in fruits and vegetables can lower blood pressure significantly in a short period of time, often 1-2 weeks.

Cutting Back on Processed Sugars

• Improved Energy Levels and Mood:
  A study published in The American Journal of Clinical Nutrition showed that people who eliminated sugary foods and drinks reported feeling significantly less fatigued and moody within just 3–5 days. Remember, refined sugar causes blood sugar spikes followed by crashes, which can lead to feelings of lethargy and irritability.

• Better Cognitive Function:
  A shift away from refined sugar can improve mental clarity and cognitive function, too. Studies show that after just 3 days of reducing sugar intake, people report improved concentration and focus. High sugar intake can impair brain function and lead to feelings of brain fog or sluggishness, while reducing sugar stabilizes blood glucose and supports brain power!

Even if your diet isn’t full of processed foods, you can still make significant health gains by identifying the less-than-healthy things in your fridge or pantry and finding substitutions. We all have room for improvement! 

Does it take a change in attitude and a shift in routine to transition to a whole-food diet? 

Absolutely.

Is it worth it?

That depends…. Do you want your diet to promote disease or prevent it? 

The question really is that simple.