Self-sabotage. It’s one of those things that can seem so easy to spot in others, yet so challenging to recognize in ourselves.
Our relationship with food – ultra-processed food, in particular – can be a significant contributor to self-sabotage, especially in times of stress when we’re tempted to turn to sweet treats or savory snacks to selfsoothe and unwind from the pressures of the day.
And we’re not alone. Study after study affirms that these ultra-processed foods, high in added sugars and refined carbohydrates, are contributing to our pervasive culture of self-sabotage.
These foods activate the pleasure circuits in our brains in much the same way as addictive drugs. But this feel-good sensation is only temporary, quickly giving way to a cascade of negativity, triggering a mind-boggling array of issues that many of us struggle with daily.
The list of physical consequences is lengthy, including but not limited to food cravings, overconsumption and weight gain, along with an elevated risk of obesity, diabetes, heart disease, hypertension, IBS, non-alcoholic fatty liver disease and even cancer.
But what’s stunning – and still largely unrecognized – is that ultra-processed foods are also unequivocally linked to a detrimental impact on mental wellbeing, with a negative effect on our mood, anxiety and our perceived reactions to stress. It’s a cyclical spiral of self-sabotage: We turn to ultra-processed food and drink when we’re feeling stressed or overwhelmed, and at the same time, these very products are worsening our anxiety and depression.
What makes a food ‘ultra-processed’?
The official definition of ultra-processed includes the description of foods that are ‘industrial formulations,’ often created in labs using flavor enhancers, colors and other additives. These foods are intentionally and specifically engineered by the food industry to be ‘hyper-palatable’ – meaning rich in sugar, refined carbs, fat and/or salt – and therefore also hyper-craveable. They’re unnaturally rewarding, triggering what can feel like an addiction to these foods.
An estimated 60 percent of the American diet is centered on ultra-processed foods, including sweets like cookies, cakes, chocolate and ice cream – also savory, like fried foods, chips, pizza, mac and cheese. We know these foods aren’t exactly healthful, but we crave them anyway.
And let’s be honest – the fact that added sugar and white processed carbs aren’t good for us isn’t exactly a revelation. We’ve heard the messaging for years. But sometimes simply knowing isn’t enough.
For many of us, there just hasn’t been enough to motivate us to truly make a lasting change. Instead, we keep doing the same thing, making the same choices.
So what’s different now?
Understanding why we crave these foods, recognizing that they can actually exacerbate anxiety and depression – some of the very reasons that we’re turning to these foods in the first place – can help us to view them more objectively.
If the physical consequences of an ultra-processed diet aren’t enough, perhaps knowing that these foods can also have such a damaging effect on our mental wellbeing just might give us the motivation needed for lasting change.
It doesn’t have to be an all-or-nothing proposition; it can be a gradual transition that begins with consciously shifting our messaging to ourselves. Instead of obsessing over what we ‘can’t’ or ‘shouldn’t’ have, try focusing on nourishing foods to form the foundation of a wellness-centered lifestyle: Lean proteins like fish, seafood, skinless poultry, along with vegetables, fruits, whole grains, protein-rich dairy like cottage cheese and plain Greek yogurt, and plant-based fats like olive oil, avocado and nut butters.
It also doesn’t mean that we must completely forgo all convenience foods. Not everything has to be made from scratch – minimally-processed foods are just fine and can provide us with valuable time-saving shortcuts. Frozen vegetables are an easy go-to, reducing both waste and prep time. Even some canned foods – think Blue Runner’s Creole Cream Style Red Beans – can be part of a nutritious, minimally-processed lifestyle, for example. Hanley’s is another local brand that’s centered on real, whole ingredients, offering a variety of options for salad dressings and marinades.
Quick-bake desserts and sweet treats can even be a decent option, with products like Swerve boxed mixes for cookies, brownies, cake and more. Granted, they’re still very much ‘processed’, but at least the ingredients (primarily almond flour and plant-based zero-calorie sweeteners) are significantly better than regular white flour and sugar.
And of course, keep convenient snacks on hand like ready-made hummus and guacamole, cheese, nut butters, dips made with Greek yogurt – paired with fresh fruits and vegetables, or other minimally-processed foods like blue corn chips, almond flour tortillas, seedy grainy bread or crackers.
Ultimately, it’s about tapping into what will drive us toward better fueling for our mind, body and spirit. The goal is finding real, whole foods that we enjoy, that fit within our taste preferences, lifestyle and budget.
I always try to keep the focus on what really matters, prioritizing our energy and focusing on behaviors and choices that can truly support our whole-body wellness. And dialing back on ultra-processed foods – something that has such a strong benefit for our mental as well as physical health – unquestionably falls within this category of ‘what really matters.’
Salted Dark Chocolate Peanut Butter Cups
Makes 24 servings
Chocolate Coating:
¾ cup coconut oil
¾ cup unsweetened cocoa powder
¼ cup plus 2 tablespoons Swerve Confectioners
Peanut Butter Filling:
½ cup no-sugar-added creamy peanut butter
¼ cup cacao butter, melted
¼ cup Swerve Confectioners
1 ½ teaspoon sea salt
In a muffin pan, place liners into 12 cups. Set aside.
To prepare Chocolate Coating, whisk together melted coconut oil, cocoa powder and Swerve in a medium bowl. Spoon 1 tablespoon of chocolate mixture into each muffin liner. Freeze for 5 minutes or until mixture is no longer shiny on top.
To make Peanut Butter Filling, whisk together peanut butter, melted cacao butter, Swerve and sea salt until combined. If it seizes up, microwave for 10 seconds.
Remove muffin pan from freezer and add 1 tablespoon peanut butter mixture to frozen Chocolate Coating. Return pan to freezer for 5 to 10 minutes. After mixture has set, remove pan from freezer and add ½ tablespoon of remaining chocolate mixture to each cup, covering peanut butter layer. Freeze for 5 to 10 minutes or until completely frozen. Store in refrigerator or freezer in an airtight container.
