Foods are categorized into two types: processed foods, which include items like sausages, cold cuts, canned fish, and cured chicken; and unprocessed foods, such as fresh lean chicken or pork, vegetables, eggs, and berries, which have not undergone marination, seasoning, or the use of preservatives. Unprocessed foods are typically rich in healthy protein, fiber, and good fats, supporting better tissue repair and recovery, and improving overall health.

Stabilizing blood sugar

Unstable blood sugar can lead to frequent hunger, promoting continuous cravings and potential weight gain. Diets high in processed foods and sugary drinks often cause sudden blood sugar spikes. In contrast, the body absorbs unprocessed foods, rich in natural protein and abundant fiber, slowly. This slows digestion, maintaining stable blood sugar levels. Lean protein from chicken, eggs, and beans can also trigger a slower insulin response, reducing the risk of insulin resistance and type 2 diabetes.

Boiled shrimp, rich in protein, promotes long-lasting satiety. *Bui Thuy*

Building muscle

Protein is an essential building block for muscle tissue. Adequate protein intake, alongside healthy, unprocessed foods like chicken, eggs, and fatty fish, provides the nutrients needed to build and maintain lean muscle mass. While processed meats such as sausages and cold cuts also contain protein, they often include other components that contribute to weight gain, such as saturated fat, high calories, and excessive seasonings and salt.

Increased satiety and reduced hunger after meals

Protein, fiber, and healthy fats from unprocessed vegetables, fruits, and meats promote satiety due to their slow digestion. They occupy more space in the stomach, further slowing digestion and stimulating the release of hormones like peptide YY and GLP-1, which signal to the brain that you are full. This naturally reduces cravings and overall calorie intake, supporting healthy weight maintenance.

Reducing inflammation

Low-grade chronic inflammation is a contributing factor to many conditions, including overweight and obesity. Fresh foods like berries, apples, salmon, and sardines are rich in antioxidants, polyphenols, and other compounds that help neutralize free radicals (unstable molecules) and reduce inflammatory markers in the body.

Improving digestion

A healthy digestive system boosts metabolism, enhances fat burning, and reduces cravings. Incorporating unprocessed, unseasoned foods helps nourish beneficial gut bacteria, promotes regular bowel movements, eliminates waste, and reduces the risk of colorectal cancer. A healthy gut microbiota plays a central role in immune function, mood, and nutrient absorption.

Individuals aiming for weight loss should increase their intake of plant-based foods such as whole grains, fruits, vegetables, and nuts in their diet.

Anh Chi (According to Very Well Health)