Health and Me

Ishita Roy

Inner Child: When Children Know Who They Are, Yet Cannot Live That Truth

<em><span rel="noindex">Inner Child</span>’ is Health and Me's new <span rel="noindex">mental health</span> series where we deep dive into lesser-known aspects of child <span rel="noindex">psychology</span> and how it shapes you as you grow up. Often unheard, mistaken, and misunderstood, in this series we talk about the children’s perspective and their mental health, something different than you might have read in your parenting books. After all, parenting is not just about teaching but also unlearning.</em>

For many children, growing up is a journey of discovery, figuring out who they are, what they like, and how they fit into the world. But for some, there is a deeper, more painful truth they recognize early on yet cannot express: that the gender assigned to them at birth does not match the person they know themselves to be inside.

Bruna, a Delhi-based tattoo artist, now 33, remembers that awareness vividly. “It just didn’t come one day,” she says. “There was always a little girl inside me.” Her words echo a reality that experts confirm, children often understand their gender identity far earlier than most adults think. Yet, societal taboos, lack of awareness, and fear of rejection force many of them to live a life in hiding, carrying a burden far heavier than their years.

<h4>Recognizing the Truth at an Early Age</h4>

Psychologists say that by the age of two or three, most children begin to identify themselves as a boy or girl. Between the ages of two and five, they understand that this identity is permanent. By the age of six to eight, they start learning the social rules and expectations attached to gender.

“Many children between three and five start realizing that their internal sense of self does not match the gender label given to them at birth,” explains Dr. Rahul Chandhok, Senior Consultant and Head of Psychiatry at Artemis Lite NFC, New Delhi. “This awareness can show in different ways, gravitating towards clothes, toys, or activities linked to the opposite gender, discomfort with their own body, or rejecting rigid gender roles.”

Bruna’s childhood memories reflect this early self-awareness. She recalls being drawn to the skirts her classmates wore, the way her female teachers dressed, and the jewellery and perfume her mother used. “When I applied the perfume, it felt like me,” she says. “But when I wore men’s clothes, I felt disconnected. My behavior to act like a man was forced.”

For children like Bruna, the lack of awareness meant there was no safe space to share their feelings. Conversations around LGBTQ+ identities were rare, often clouded with stigma. “I didn’t know who to talk to,” she says. “I thought trans meant only the Hijra community, and I had a stereotypical image of them. I was scared, scared of becoming someone people would not accept.”

She remembers one rainy afternoon at her grandmother’s home when she was given a gown to wear because her clothes were wet. “I was so happy, dancing around in it,” she recalls. “But when I tried to step outside, my mother stopped me. She said I could not go out like that because I was a boy. I felt so bad.”

Dr. Chandhok explains that when such feelings are repeatedly dismissed, children begin to internalise the belief that there is something wrong with them. “The suppression of authentic identity lowers self-esteem, increases the risk of anxiety and depression, and often leads to social withdrawal,” he says.

Bruna kept her truth hidden for years. She masked her attraction to men by pretending to be interested in women. She endured the discomfort of clothing and even undergarments that felt alien to her. She dreaded the changes puberty brought, body hair, a masculine chest, all reinforcing a body that felt like a disguise.

This silence comes at a cost. “When a child cannot express their real self, they live in constant fear of being found out,” says Dr. Chandhok. “The stress builds up and can affect studies, friendships, and general well-being. In some cases, it leads to severe depression or even suicidal thoughts.”

<h4>Festivals and the Pain of Exclusion</h4>

While many children look forward to festivals, Bruna remembers them as the times she felt most disconnected. Seeing women dressed up in bright clothes, adorned with jewellery, only deepened her longing. “I should have been born a woman,” she thought, over and over again.

This isn’t just about clothes or appearances, it’s about belonging. For children whose gender identity does not match their assigned sex, these moments highlight the gap between how they see themselves and how the world sees them.

One of the most persistent myths about gender identity is that it is a matter of choice. Bruna is clear in her response: “It is a big lie. If it were a choice, all women would choose to be men because life for women in this society is so hard. Why would anyone choose heavy hormone therapy, surgeries, and the challenges of living as a woman if it were just a decision you could make and change?”

Gender identity, as experts confirm, is an innate part of who we are. A temporary wish to be another gender for reasons like safety or social convenience is different, and usually short-lived. True gender identity is a deep, consistent feeling that persists over time.

<h4>The Psychological Toll of Suppression</h4>

When a child’s identity is consistently denied, the consequences run deep. Dr. Chandhok warns that suppressing one’s true gender identity not only causes immediate emotional distress but also has long-term developmental effects.

“The child may feel trapped, ashamed, and lonely,” he explains. “They may avoid forming close bonds out of fear of rejection. Over time, this affects their social skills, their ability to trust, and their sense of self-worth.”

For Bruna, this meant navigating her school and college years with a constant internal struggle. Every interaction was filtered through the need to hide who she was. Every day brought a reminder that the world expected her to be someone else.

<h4>Creating Safe Spaces for Children</h4>

Experts agree that the first step to supporting children is listening without judgment. When a child expresses discomfort with their gender, parents and caregivers should focus on understanding whether this is a deeply felt identity or a reaction to temporary circumstances.

“A loving and accepting environment is crucial,” says Dr. Chandhok. “It allows children to explore their identity safely, without fear of punishment or ridicule. Early support can significantly reduce the mental health risks they face.”

Bruna eventually found the courage to live her truth, but the scars of her childhood remain. “I lost so many years pretending,” she says. “I wish someone had told me it was okay to be me.”

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Inner Child’ is Health and Me's new mental health series where we deep dive into lesser-known aspects of child psychology and how it shapes you as you grow up. Often unheard, mistaken, and misunderstood, in this series we talk about the children’s perspective and their mental health, something different than you might have read in your parenting books. After all, parenting is not just about teaching but also unlearning.For many children, growing up is a journey of discovery, figuring out who they are, what they like, and how they fit into the world. But for some, there is a deeper, more painful truth they recognize early on yet cannot express: that the gender assigned to them at birth does not match the person they know themselves to be inside.Bruna, a Delhi-based tattoo artist, now 33, remembers that awareness vividly. “It just didn’t come one day,” she says. “There was always a little girl inside me.” Her words echo a reality that experts confirm, children often understand their gender identity far earlier than most adults think. Yet, societal taboos, lack of awareness, and fear of rejection force many of them to live a life in hiding, carrying a burden far heavier than their years.Recognizing the Truth at an Early AgePsychologists say that by the age of two or three, most children begin to identify themselves as a boy or girl. Between the ages of two and five, they understand that this identity is permanent. By the age of six to eight, they start learning the social rules and expectations attached to gender.“Many children between three and five start realizing that their internal sense of self does not match the gender label given to them at birth,” explains Dr. Rahul Chandhok, Senior Consultant and Head of Psychiatry at Artemis Lite NFC, New Delhi. “This awareness can show in different ways, gravitating towards clothes, toys, or activities linked to the opposite gender, discomfort with their own body, or rejecting rigid gender roles.”Bruna’s childhood memories reflect this early self-awareness. She recalls being drawn to the skirts her classmates wore, the way her female teachers dressed, and the jewellery and perfume her mother used. “When I applied the perfume, it felt like me,” she says. “But when I wore men’s clothes, I felt disconnected. My behavior to act like a man was forced.”The Hidden StruggleFor children like Bruna, the lack of awareness meant there was no safe space to share their feelings. Conversations around LGBTQ+ identities were rare, often clouded with stigma. “I didn’t know who to talk to,” she says. “I thought trans meant only the Hijra community, and I had a stereotypical image of them. I was scared, scared of becoming someone people would not accept.”She remembers one rainy afternoon at her grandmother’s home when she was given a gown to wear because her clothes were wet. “I was so happy, dancing around in it,” she recalls. “But when I tried to step outside, my mother stopped me. She said I could not go out like that because I was a boy. I felt so bad.”Dr. Chandhok explains that when such feelings are repeatedly dismissed, children begin to internalise the belief that there is something wrong with them. “The suppression of authentic identity lowers self-esteem, increases the risk of anxiety and depression, and often leads to social withdrawal,” he says.The Weight of SecrecyBruna kept her truth hidden for years. She masked her attraction to men by pretending to be interested in women. She endured the discomfort of clothing and even undergarments that felt alien to her. She dreaded the changes puberty brought, body hair, a masculine chest, all reinforcing a body that felt like a disguise.This silence comes at a cost. “When a child cannot express their real self, they live in constant fear of being found out,” says Dr. Chandhok. “The stress builds up and can affect studies, friendships, and general well-being. In some cases, it leads to severe depression or even suicidal thoughts.”Festivals and the Pain of ExclusionWhile many children look forward to festivals, Bruna remembers them as the times she felt most disconnected. Seeing women dressed up in bright clothes, adorned with jewellery, only deepened her longing. “I should have been born a woman,” she thought, over and over again.This isn’t just about clothes or appearances, it’s about belonging. For children whose gender identity does not match their assigned sex, these moments highlight the gap between how they see themselves and how the world sees them.Why It Is Not a ChoiceOne of the most persistent myths about gender identity is that it is a matter of choice. Bruna is clear in her response: “It is a big lie. If it were a choice, all women would choose to be men because life for women in this society is so hard. Why would anyone choose heavy hormone therapy, surgeries, and the challenges of living as a woman if it were just a decision you could make and change?”Gender identity, as experts confirm, is an innate part of who we are. A temporary wish to be another gender for reasons like safety or social convenience is different, and usually short-lived. True gender identity is a deep, consistent feeling that persists over time.The Psychological Toll of SuppressionWhen a child’s identity is consistently denied, the consequences run deep. Dr. Chandhok warns that suppressing one’s true gender identity not only causes immediate emotional distress but also has long-term developmental effects.“The child may feel trapped, ashamed, and lonely,” he explains. “They may avoid forming close bonds out of fear of rejection. Over time, this affects their social skills, their ability to trust, and their sense of self-worth.”For Bruna, this meant navigating her school and college years with a constant internal struggle. Every interaction was filtered through the need to hide who she was. Every day brought a reminder that the world expected her to be someone else.Creating Safe Spaces for ChildrenExperts agree that the first step to supporting children is listening without judgment. When a child expresses discomfort with their gender, parents and caregivers should focus on understanding whether this is a deeply felt identity or a reaction to temporary circumstances.“A loving and accepting environment is crucial,” says Dr. Chandhok. “It allows children to explore their identity safely, without fear of punishment or ridicule. Early support can significantly reduce the mental health risks they face.”Bruna eventually found the courage to live her truth, but the scars of her childhood remain. “I lost so many years pretending,” she says. “I wish someone had told me it was okay to be me.”

inner child: when children know who they are, yet cannot live that truth

Aarushi Bhadury

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We have all heard our elders talk about the benefits of nuts and seeds, they constantly tell us to snack on these instead of unhealthy foods. These popular nuts are not only desert friendly but something that research shows to have anti-cancer properties: Walnuts. 

A new clinical study from the UConn School of Medicine has found that eating walnuts can help reduce the risk of <span>colon cancer</span>. The research, published in the journal <span>Cancer Prevention Research</span>, shows that a special substance in walnuts helps fight inflammation in the body. 

<h2>Why Walnuts Are So Effective Against Cancer</h2>

Walnuts have natural plant chemicals called ellagitannins. When you eat walnuts, the bacteria in your gut change these chemicals into very powerful molecules called urolithins. These urolithins are what make walnuts so good at fighting inflammation and possibly cancer. 

In the study, researchers found that patients who had high levels of a specific urolithin (called urolithin A) had less inflammation in their bodies. They measured this by checking blood, urine, and even stool samples. The benefits were especially noticeable in patients who were obese, as their bodies were able to create more of this helpful urolithin. 

The study included 39 patients, all between 40 and 65 years old, who were already at a higher risk for colon cancer. The trial had two main parts: 

<strong>The Starting Phase:</strong> For one week, the patients had to stop eating any foods or drinks that contained ellagitannins to make sure their urolithin levels were as low as possible. 

<strong>The Walnut Diet:</strong> For the next three weeks, the patients ate walnuts as part of a carefully watched diet. 

At the end of the study, doctors performed a detailed colonoscopy on everyone. They looked closely at any small growths, called polyps, that were removed. Using advanced technology, they could see what was happening at a cellular level inside these polyps. They made some key discoveries: 

<ul><li>Patients with high urolithin A levels had lower levels of certain proteins that are often found in polyps.</li><li>They also saw a big drop in a protein called vimentin, which is often linked to more serious forms of colon cancer.</li></ul>

These findings are a major step forward because they are the first to show that eating walnuts can directly improve colon health in people. 

The main researcher, Dr. Rosenberg, says that eating walnuts can significantly increase urolithin levels in people with the right gut bacteria. This can help lower inflammation and might even help prevent cancer. He suggests that simply eating a handful of walnuts every day is an easy and effective step you can take for your long-term health. 

<h2><span rel="noindex">Key Health Benefits of Walnuts</span> </h2>

The official dietary guidelines recommend eating about 5 ounces of nuts, seeds, and soy products each week. One serving of walnuts, which is about one ounce, contains: 

Walnuts are the only common nut that contains a significant amount of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. This compound helps reduce inflammation, which can lower your risk of heart disease. 

The antioxidants and anti-inflammatory compounds in walnuts may help your brain function better and slow down mental decline that can come with age. This includes improving your memory and ability to think clearly. 

Your gut is home to trillions of bacteria and microbes that are essential for your health. Studies have shown that eating walnuts daily can lead to a healthier mix of bacteria in your gut. 

cancer prevention research

diet & nutrition

walnuts and cancer

Colon Cancer

Colon Cancer and walnuts

Key Health Benefits of Walnuts

We have all heard our elders talk about the benefits of nuts and seeds, they constantly tell us to snack on these instead of unhealthy foods. These popular nuts are not only desert friendly but something that research shows to have anti-cancer properties: Walnuts. A new clinical study from the UConn School of Medicine has found that eating walnuts can help reduce the risk of colon cancer. The research, published in the journal Cancer Prevention Research, shows that a special substance in walnuts helps fight inflammation in the body. Why Walnuts Are So Effective Against CancerWalnuts have natural plant chemicals called ellagitannins. When you eat walnuts, the bacteria in your gut change these chemicals into very powerful molecules called urolithins. These urolithins are what make walnuts so good at fighting inflammation and possibly cancer. In the study, researchers found that patients who had high levels of a specific urolithin (called urolithin A) had less inflammation in their bodies. They measured this by checking blood, urine, and even stool samples. The benefits were especially noticeable in patients who were obese, as their bodies were able to create more of this helpful urolithin. How the Study Worked The study included 39 patients, all between 40 and 65 years old, who were already at a higher risk for colon cancer. The trial had two main parts: The Starting Phase: For one week, the patients had to stop eating any foods or drinks that contained ellagitannins to make sure their urolithin levels were as low as possible. The Walnut Diet: For the next three weeks, the patients ate walnuts as part of a carefully watched diet. At the end of the study, doctors performed a detailed colonoscopy on everyone. They looked closely at any small growths, called polyps, that were removed. Using advanced technology, they could see what was happening at a cellular level inside these polyps. They made some key discoveries: Patients with high urolithin A levels had lower levels of certain proteins that are often found in polyps.They also saw a big drop in a protein called vimentin, which is often linked to more serious forms of colon cancer.These findings are a major step forward because they are the first to show that eating walnuts can directly improve colon health in people. The main researcher, Dr. Rosenberg, says that eating walnuts can significantly increase urolithin levels in people with the right gut bacteria. This can help lower inflammation and might even help prevent cancer. He suggests that simply eating a handful of walnuts every day is an easy and effective step you can take for your long-term health. Key Health Benefits of Walnuts The official dietary guidelines recommend eating about 5 ounces of nuts, seeds, and soy products each week. One serving of walnuts, which is about one ounce, contains: Heart Health Walnuts are the only common nut that contains a significant amount of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. This compound helps reduce inflammation, which can lower your risk of heart disease. Brain Health The antioxidants and anti-inflammatory compounds in walnuts may help your brain function better and slow down mental decline that can come with age. This includes improving your memory and ability to think clearly. Gut Health Your gut is home to trillions of bacteria and microbes that are essential for your health. Studies have shown that eating walnuts daily can lead to a healthier mix of bacteria in your gut. 

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Counted in one of history’s most devastating events, <span>Chernobyl</span> is a name that haunts the world and all the generations that come. An explosion in 1986 at a nuclear power plant not only destroyed the area but also affected many generations to come. 

The Chernobyl nuclear disaster released huge amounts of radiation, contaminating a vast area and forcing tens of thousands of people to leave their homes. Today, almost 40 years later, the dogs living in this area have a unique genetic makeup that tells a powerful story of survival. 

After the disaster, wildlife in the area first dropped sharply. But over time, some animals, like dogs and wolves, adapted and began to thrive. The dogs living in the exclusion zone today are mostly descendants of pets left behind during the evacuation. They have developed a special genetic structure because they were isolated from other dog populations and lived in harsh conditions. 

<h2><span rel="noindex">How Did Chernobyl Disaster Affect Life</span>? </h2>

The University of Texas Medical Branch detailed a study f 130 children and their parents who were involved in the cleanup or were evacuated from the area. The researchers wanted to see if the parents' exposure to radiation led to more genetic changes, or mutations, in their children. 

Normally, everyone is born with about 50 to 100 new mutations, which are small changes in their DNA. Surprisingly, the study found that the radiation from Chernobyl did not cause an increase in these new mutations in the children. 

While the study found no increase in inherited mutations, another study focused on the link between radiation and a specific type of cancer. Exposure to radioactive iodine, a major part of the fallout, is known to increase the risk of thyroid cancer. Researchers compared thyroid tumors from over 300 people exposed to radiation from Chernobyl with tumors from people born nearby later on. 

The study found that those who were exposed to the radiation had more breaks in both strands of their DNA within their tumors. The more radiation a person was exposed to, and the younger they were at the time, the more DNA damage they had. 

<h2>How Did Chernobyl Affect The Animals?</h2>

An international 2023 study published in the Science Advances looked at the genes of 302 dogs living in and around Chernobyl. They collected blood samples from three different locations to see how the dogs' genes might have changed. The three locations were the nuclear plant itself, the nearby city of Chernobyl, and a city called Slavutych, where many workers moved after the accident. The study found three distinct dog populations: 

These dogs were the most isolated. Their genes are very similar to each other, which suggests that a small group of surviving dogs became the "founding" family for the entire population. 

These dogs had the most different genes, showing that they had more opportunities to mix and breed with other dogs over time. 

This group had genes from modern dog breeds, like Labrador Retrievers. This means that new, family pets have been introduced to this group more recently. The study also found that the dogs are all part of 15 different family groups. They are a unique mix of dogs, but they share some family history with breeds like German Shepherds and Boxers. 

<h2>How Did Dogs of Chernobyl Genetically Developed? </h2>

Even though these dogs live with radiation levels that would be dangerous for humans, they don't have the typical genetic changes you'd expect from radiation. Instead, scientists found changes in over 390 parts of their DNA, with some of these changes possibly helping them repair their DNA. 

The researchers believe these changes are a result of "natural selection." This means that the dogs who were better at surviving the harsh environment were the ones who had puppies, passing down their helpful genes. This same kind of survival has also been seen in Chernobyl wolves, which have also become more resistant to cancer. 

While these animals are not completely immune to disease, they get cancer less often and have a better chance of surviving. This shows how life can find surprising and powerful ways to adapt to even the most dangerous places on Earth. 

chernobyl

chernobyl disaster

Unique Genes And Near Cancer Immunity

Cancer Immunity in dogs

How Did Chernobyl Disaster Affect Life

dog populations and genes

Counted in one of history’s most devastating events, Chernobyl is a name that haunts the world and all the generations that come. An explosion in 1986 at a nuclear power plant not only destroyed the area but also affected many generations to come. The Chernobyl nuclear disaster released huge amounts of radiation, contaminating a vast area and forcing tens of thousands of people to leave their homes. Today, almost 40 years later, the dogs living in this area have a unique genetic makeup that tells a powerful story of survival. After the disaster, wildlife in the area first dropped sharply. But over time, some animals, like dogs and wolves, adapted and began to thrive. The dogs living in the exclusion zone today are mostly descendants of pets left behind during the evacuation. They have developed a special genetic structure because they were isolated from other dog populations and lived in harsh conditions. How Did Chernobyl Disaster Affect Life? The University of Texas Medical Branch detailed a study f 130 children and their parents who were involved in the cleanup or were evacuated from the area. The researchers wanted to see if the parents' exposure to radiation led to more genetic changes, or mutations, in their children. Normally, everyone is born with about 50 to 100 new mutations, which are small changes in their DNA. Surprisingly, the study found that the radiation from Chernobyl did not cause an increase in these new mutations in the children. While the study found no increase in inherited mutations, another study focused on the link between radiation and a specific type of cancer. Exposure to radioactive iodine, a major part of the fallout, is known to increase the risk of thyroid cancer. Researchers compared thyroid tumors from over 300 people exposed to radiation from Chernobyl with tumors from people born nearby later on. The study found that those who were exposed to the radiation had more breaks in both strands of their DNA within their tumors. The more radiation a person was exposed to, and the younger they were at the time, the more DNA damage they had. How Did Chernobyl Affect The Animals?An international 2023 study published in the Science Advances looked at the genes of 302 dogs living in and around Chernobyl. They collected blood samples from three different locations to see how the dogs' genes might have changed. The three locations were the nuclear plant itself, the nearby city of Chernobyl, and a city called Slavutych, where many workers moved after the accident. The study found three distinct dog populations: Dogs from the Nuclear Plant These dogs were the most isolated. Their genes are very similar to each other, which suggests that a small group of surviving dogs became the "founding" family for the entire population. Dogs from Chernobyl City These dogs had the most different genes, showing that they had more opportunities to mix and breed with other dogs over time. Dogs from Slavutych This group had genes from modern dog breeds, like Labrador Retrievers. This means that new, family pets have been introduced to this group more recently. The study also found that the dogs are all part of 15 different family groups. They are a unique mix of dogs, but they share some family history with breeds like German Shepherds and Boxers. How Did Dogs of Chernobyl Genetically Developed? Even though these dogs live with radiation levels that would be dangerous for humans, they don't have the typical genetic changes you'd expect from radiation. Instead, scientists found changes in over 390 parts of their DNA, with some of these changes possibly helping them repair their DNA. The researchers believe these changes are a result of "natural selection." This means that the dogs who were better at surviving the harsh environment were the ones who had puppies, passing down their helpful genes. This same kind of survival has also been seen in Chernobyl wolves, which have also become more resistant to cancer. While these animals are not completely immune to disease, they get cancer less often and have a better chance of surviving. This shows how life can find surprising and powerful ways to adapt to even the most dangerous places on Earth. 

With 390+ Unique Genes And Near Cancer Immunity, Scientists Stunned By Species From Chernobyl Radiation

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Nutrition

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The country's biggest heart-health group, the American Heart Association (AHA), has released its new advice on ultraprocessed foods (UPFs). This news comes just before the second report from the "Make America Healthy Again" (MAHA) Commission, which is expected to suggest new rules. 

The AHA's main message is simple: Most UPFs are bad for you, especially your heart. They believe food companies should stop making so many of them, and the government should stop allowing it. 

But the AHA report also talks about a big question: Are all ultraprocessed foods bad? 

The answer, they say, is maybe not all of them. The guidelines, published in the journal Circulation, suggest a few types of UPFs could be okay as part of a healthy diet. These include things like some whole-grain breads, low-sugar yogurts, and nut spreads. However, the report adds that even these "healthier" options need to be watched to make sure they stay that way. 

<h2>How Much <span rel="noindex">Ultraprocessed Food</span> Do We Consume? </h2>

The AHA's advice is coming at an important time because people are eating more UPFs than ever. New data from the CDC shows that over half of the calories Americans eat every day come from ultraprocessed foods. For children, that number is even higher, at 62%. 

This is a serious problem because many studies have shown a clear link between eating more UPFs and a higher risk of heart attacks, stroke, diabetes, and other health issues. One study found that eating just one extra serving of UPFs a day could raise the risk of dying from heart disease by 50%. 

<h2>Why are <span rel="noindex">Ultra-Processed Foods Bad</span> for Us? </h2>

The British Heart Foundation explains that ultra-processed foods are often high in salt, sugar, and saturated fat. When we eat a lot of them, we don't have enough room in our diets for healthier, more nutritious foods. Some people also believe the additives in these foods might be harmful.

The way these foods are processed could also affect our bodies. For example, studies show that when you eat whole nuts, your body absorbs less fat than when you eat ground-up nuts. Another idea is that eating a lot of UPFs could be bad for our gut health. 

Scientists are still trying to figure out exactly what it is about ultra-processed foods that causes health problems—is it the additives, the processing itself, or something else? 

Even with these questions, it's a good idea to eat less of these foods since most of them contain high levels of salt, sugar, and saturated fat. 

<h2>Do Healthy Ultraprocessed Food Help? </h2>

The new guidelines suggest that people should try to stop eating the worst kinds of UPFs, but it's okay to have a small amount of "better quality" ones. But some experts don't agree with this idea. 

 Some experts think that focusing on "healthy" UPFs isn't helpful. She points to a recent study that showed people who ate a "healthy" ultraprocessed diet still ate more calories than those who ate home-cooked, less processed foods. In that study, people who ate meals made at home lost twice as much weight as those who ate store-bought UPFs, even when the UPFs were considered healthy. 

<h2>Do <span rel="noindex">Processed Food Comes in Categories</span>? </h2>

To help people make better choices, the new report puts UPFs into three groups 

This group includes fresh and frozen fruits and vegetables without added salt or sugar, whole grains, nuts, beans, plain milk or yogurt, lean meat, and water. 

This category has things like white rice, pasta, full-fat dairy, salted nuts, canned fruits in light syrup, and hard cheeses. 

This group contains the usual bad foods: fatty red meat, processed meats (like hot dogs), butter, sugar, honey, chips, french fries, sugary drinks, cookies, and pizza. 

processed food comes in categories

Ultraprocessed Food

Ultraprocessed Food Healthy Or Unhealthy

How unhealthy are Ultraprocessed Food

ultra-processed foods bad

The country's biggest heart-health group, the American Heart Association (AHA), has released its new advice on ultraprocessed foods (UPFs). This news comes just before the second report from the "Make America Healthy Again" (MAHA) Commission, which is expected to suggest new rules. The AHA's main message is simple: Most UPFs are bad for you, especially your heart. They believe food companies should stop making so many of them, and the government should stop allowing it. But the AHA report also talks about a big question: Are all ultraprocessed foods bad? The answer, they say, is maybe not all of them. The guidelines, published in the journal Circulation, suggest a few types of UPFs could be okay as part of a healthy diet. These include things like some whole-grain breads, low-sugar yogurts, and nut spreads. However, the report adds that even these "healthier" options need to be watched to make sure they stay that way. How Much Ultraprocessed Food Do We Consume? The AHA's advice is coming at an important time because people are eating more UPFs than ever. New data from the CDC shows that over half of the calories Americans eat every day come from ultraprocessed foods. For children, that number is even higher, at 62%. This is a serious problem because many studies have shown a clear link between eating more UPFs and a higher risk of heart attacks, stroke, diabetes, and other health issues. One study found that eating just one extra serving of UPFs a day could raise the risk of dying from heart disease by 50%. Why are Ultra-Processed Foods Bad for Us? The British Heart Foundation explains that ultra-processed foods are often high in salt, sugar, and saturated fat. When we eat a lot of them, we don't have enough room in our diets for healthier, more nutritious foods. Some people also believe the additives in these foods might be harmful.The way these foods are processed could also affect our bodies. For example, studies show that when you eat whole nuts, your body absorbs less fat than when you eat ground-up nuts. Another idea is that eating a lot of UPFs could be bad for our gut health. Scientists are still trying to figure out exactly what it is about ultra-processed foods that causes health problems—is it the additives, the processing itself, or something else? Even with these questions, it's a good idea to eat less of these foods since most of them contain high levels of salt, sugar, and saturated fat. Do Healthy Ultraprocessed Food Help? The new guidelines suggest that people should try to stop eating the worst kinds of UPFs, but it's okay to have a small amount of "better quality" ones. But some experts don't agree with this idea.  Some experts think that focusing on "healthy" UPFs isn't helpful. She points to a recent study that showed people who ate a "healthy" ultraprocessed diet still ate more calories than those who ate home-cooked, less processed foods. In that study, people who ate meals made at home lost twice as much weight as those who ate store-bought UPFs, even when the UPFs were considered healthy. Do Processed Food Comes in Categories? To help people make better choices, the new report puts UPFs into three groups Healthy Choices This group includes fresh and frozen fruits and vegetables without added salt or sugar, whole grains, nuts, beans, plain milk or yogurt, lean meat, and water. Moderately Healthy This category has things like white rice, pasta, full-fat dairy, salted nuts, canned fruits in light syrup, and hard cheeses. Least Healthy This group contains the usual bad foods: fatty red meat, processed meats (like hot dogs), butter, sugar, honey, chips, french fries, sugary drinks, cookies, and pizza.  

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