What do I avoid if I'm trying to eat healthier

To eat healthier, Andrew Huberman and his guests recommend avoiding the following types of foods:

1. Highly Processed Foods:

   • These foods often contain advanced glycation end products formed through high-heat cooking, leading to inflammation.
   • Common examples include crackers, chips, and other packaged snacks. They can exacerbate various health issues, including skin conditions like acne and psoriasis 1.

2. High-Glycemic and Fried Foods:

   • Foods that spike blood sugar levels and insulin, like sugary items and fried foods, also contribute to inflammation and skin problems.
   • French fries and donuts are highlighted as particularly inflammatory due to their high-heat preparation and combined sugar and fat content 1.

3. Refined Carbohydrates and Sugars:

   • These increase insulin levels, promoting fat storage and weight gain. Eliminating refined carbs and sugars can help reduce insulin levels and support weight loss 2.

4. Liquid Calories:

   • Beverage consumption should be mindful. Sodas, sugary drinks, and even alcohol should be limited or avoided to reduce unnecessary caloric intake and prevent weight gain 2.

5. Acidic Foods and Drinks:

   • Foods and drinks with high acidity, like citrus fruits and carbonated drinks, can negatively impact oral health by eroding teeth enamel. Limiting their exposure time in the mouth by rinsing with water can help mitigate damage 3.
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       1

       Nutrition and Skin Health

       01:50:34
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       2

       Weight Loss Insights

       01:34:57
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       3

       Acidic Foods Impact

       00:52:27
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       4

       Satiety and Weight Loss

       01:48:39

Eating minimally processed foods, rich in fiber and low-sugar fermented items like kimchi and sauerkraut, supports overall health and a balanced gut microbiome 1. For sustainable weight management, prioritizing nutrient-dense foods like meat, fish, eggs, vegetables, and fruits while avoiding starches and processed foods can be highly effective 4.