Happy Hormones Day 4 : The Standard American Diet
Today is a little more difficult to talk about as it is not as simple as switching out products but rather a shift in mindset when it comes to food safety criteria and how we define food as safe. On the one hand, we would all agree that a piece of chicken contaminated with salmonella is considered largely unsafe. Yet few of us think about the dangers that linger in a box of ultra processed food despite processed food leading to a risk in diabetes, cardiovascular disease, cancer, and mental health disorders. These do not even touch what processed foods are doing to the hormone balance in the body as well as the ability for the body to maintain good metabolic function for daily processes. Despite all of this the CDC reports that 60% of the Standard American Diet is made up of ultra processed foods and the average family goes through a drive through around 3 times per week.
First let’s look at how processed food in the U.S. has changed since 1990. So often those who have made the lifestyle switch to limit (maybe not all together avoid) processed foods and takeout get the reply “we all ate it and fed it to you and we all turned out okay”. This statement isn’t incorrect for many families and while the place your food is coming from might not have changed, what is in your food certainly has. One great example of this is looking at McDonalds french fries and how they have changed since 1990. Prior to 1990 McDonalds fries were made of potatoes, beef tallow, and salt. This is very similar to how I like to make fries at home! However, now McDonalds French fries contain potatoes, Vegetable Oil (canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil, Natural Beef Flavor [wheat And Milk Derivatives]*), Dextrose, Sodium Acid Pyrophosphate (maintain Color), Salt. *natural Beef Flavor Contains Hydrolyzed Wheat And Hydrolyzed Milk As Starting Ingredients. This is quite a difference in what you are actually eating when you order the same meal in 1990 versus today.
Moving ahead let’s look at common endocrine disruptors in processed food. One of the most common endocrine disruptors is found in bread/yeast based products which explains why many people report feeling better after eliminating gluten from their diet. This endocrine disruptor is called glyphosate and it is actually the active ingredient found in most commercial herbicides. Glyphosate is typically sprayed on wheat to prevent the growth of rye and allow it to be harvested. However, glyphosate does not just impact what it is immediately sprayed on at the time but can remain in the soil for 6 months impacting whatever is planted next as well. According to the NIH glyphosate is known as a xenoestrogen which is a specific type of endocrine disruptor that binds to receptors in the body increasing estrogen levels (estrogen dominance) in both women and men. In addition, according to multiple peer reviewed studies excess estrogen from xenoestrogens has been linked to PCOS, infertility , and breast cancer.
So what do we do?
Everything is about balancing and limiting the daily harm that is happening to the body. One switch is instead of eating out daily try to limit it to once a week. In addition, instead of buying bread at the store that is filled with preservatives make it at home or buy it locally. Sourdough is usually my favorite option as it is easier to digest due to naturally fermented gluten. When you go to the grocery store, shop the perimeter as much as possible! While canned vegetables are great be aware that can linings can contain BPA yet another endocrine disruptor. The truth is we can’t 100% eliminate our exposure to these chemicals and there has to be room for life and a fun night out to eat with friends. However, we can take steps to limit our exposure and provide benefits to daily health and hormone balance.
Recommended Swaps:
Boulder Canyon Potato Chips https://amzn.to/4eCOghb
Avocado Oil https://amzn.to/4eAUcqM
Sourdough Starter Culture https://amzn.to/4eEmyR8
Cocoa Cashew Cookies https://amzn.to/3U3HdWm
Unbleached Organic Bread Flour https://amzn.to/3U6aWhw
Research Links:
https://pubmed.ncbi.nlm.nih.gov/36379430/