SALT LAKE CITY — The food we consume is more than just a means to satisfy our hunger; it plays a crucial role in preventing illnesses, combating diseases, and ensuring our bodies function optimally.
Dr. Michael Woodruff, the executive medical director at Regence Blue Cross Blue Shield of Utah, discussed the concept of “food as medicine” and how making simple dietary adjustments can lead to substantial health benefits.
“Medicine serves two primary purposes: it cures diseases and helps maintain health. Over recent years, especially the last decade, we’ve gained insight into how nutrition can accomplish both,” Woodruff explained.
The Impact of Nutritious Foods on Health
Woodruff identified several key nutrient categories and their vital contributions to our overall well-being.
Protein plays a significant role in building and sustaining muscle strength.
Vitamins and antioxidants—such as vitamins C, D, and E, along with zinc and omega-3 fatty acids found in fruits, vegetables, fish, nuts, and other whole foods—are essential for reducing inflammation and bolstering the immune system. They also lower the likelihood of developing cancer and various other health issues.
Healthy fats, which can be found in avocados, olive oil, and nuts, support both brain and heart health while providing the most concentrated source of energy for the body.
Fiber, present in whole grains, vegetables, fruits, and nuts, plays a crucial role in regulating blood sugar levels, enhancing digestion, promoting gut health, and decreasing the risk of chronic diseases.
Complex carbohydrates, found in oats, beans, and whole grains, supply sustained energy without causing dramatic spikes in blood sugar levels.
The Risks of Excess Calories and Processed Foods
Woodruff highlighted both the quantity and quality of food as critical factors leading to poor health outcomes. “We face a mathematical issue. The typical American consumes around 3,600 calories daily, but we only burn between 2,000 and 2,500 calories, even with regular exercise,” he noted.
He elaborated that surplus calories are stored as fat, resulting in inflammation and establishing a harmful cycle affecting the heart and other organs.
In terms of food quality, Woodruff identified ultra-processed foods as particularly problematic. “These ultra-processed items are engineered to entice you to consume more and purchase more. They’re often high in calories, refined sugars, and unhealthy fats, making them both addictive and detrimental to health,” he remarked.
Steps Toward Healthier Eating
While breaking away from processed foods can be challenging, Woodruff emphasized that small changes can yield significant results. He suggested starting by learning how to read nutrition labels.
“First, if you see more than 2, 3, or 4 ingredients on the list that you don’t recognize, I urge you to question whether this is truly food that will benefit you,” Woodruff advised.
He also recommended closely monitoring the amount of added sugars indicated in the nutrition facts. “Aim to keep it at 25 grams or less per day,” he stated.
This goal might be easier to overlook than many realize; for instance, a single can of soda can contain 39 grams of added sugar—well above the daily limit Woodruff suggests.
For anyone looking to enhance their diet, focusing on one change, such as examining ingredient lists, can be a good starting point, allowing for gradual improvement over time.
This story was reported on-air by a journalist and has been transitioned to this platform with editorial oversight for fairness and accuracy.
