1 00:00:02,400 --> 00:00:12,560 Speaker 1: Hey, everybody, welcome to another edition of Wisdom Wednesdays. Today 2 00:00:12,600 --> 00:00:15,480 Speaker 1: we're going to dig a deep dive into the world 3 00:00:15,520 --> 00:00:21,319 Speaker 1: of food additives and specifically in additive cult emulsifiers. So 4 00:00:21,440 --> 00:00:25,400 Speaker 1: these are the little compounds that make food taste creamy 5 00:00:25,520 --> 00:00:28,720 Speaker 1: and feel amazing in your mouth. And they also help 6 00:00:28,800 --> 00:00:32,120 Speaker 1: to increase the shelf life of processed foods, which is 7 00:00:32,159 --> 00:00:36,320 Speaker 1: obviously a good thing because it means that food doesn't spoil. 8 00:00:36,520 --> 00:00:39,360 Speaker 1: But it turns out they have a dark side according 9 00:00:39,360 --> 00:00:43,520 Speaker 1: to new research. So what exactly are emultifiers. Well, they 10 00:00:43,520 --> 00:00:47,879 Speaker 1: are food additives that help oil and water mix, creating 11 00:00:47,920 --> 00:00:50,720 Speaker 1: these smooth textures that we tend to love in things 12 00:00:50,760 --> 00:00:55,560 Speaker 1: like ice cream, mayonnaise, margarine, salad dressings, and low whole 13 00:00:55,680 --> 00:00:59,280 Speaker 1: heap of baked goods. And they also extend the shelf 14 00:00:59,320 --> 00:01:02,640 Speaker 1: life as I said, and enhance the visual appeal. Now, 15 00:01:02,720 --> 00:01:08,479 Speaker 1: common multifiers include things like lectin and that's found in chocolate, margarine, 16 00:01:08,520 --> 00:01:11,360 Speaker 1: and break baked goods, a whole range of break boots. 17 00:01:11,480 --> 00:01:15,560 Speaker 1: Then you have soucros esters that's often used in whipped 18 00:01:15,600 --> 00:01:19,240 Speaker 1: toppings and other baked goods as well. And then something 19 00:01:19,319 --> 00:01:24,920 Speaker 1: called carboxy metal cellulose or c MC, so you'll find 20 00:01:24,920 --> 00:01:29,280 Speaker 1: this in sauces, desserts and also plant biased milks. And 21 00:01:29,319 --> 00:01:35,319 Speaker 1: then we have monoglycerides and diglycerides, so these are ubiquitous 22 00:01:35,360 --> 00:01:40,000 Speaker 1: in supermarket breads. Not the artisan breads like a proper 23 00:01:40,360 --> 00:01:45,000 Speaker 1: forty eight hoursdo or thirty six arsdo, but supermarket breads 24 00:01:45,000 --> 00:01:47,840 Speaker 1: as well as frozen desserts and margarines and other types 25 00:01:47,880 --> 00:01:51,560 Speaker 1: of foods. Now. While the primary function is a technical 26 00:01:51,640 --> 00:01:55,520 Speaker 1: thing enhancing the texture and the stability of the foods, 27 00:01:56,000 --> 00:01:58,880 Speaker 1: emerging research shows that their presence might come at a 28 00:01:58,960 --> 00:02:03,920 Speaker 1: hidden cost. So this new research is actually confirming some 29 00:02:04,120 --> 00:02:09,240 Speaker 1: other research that hinted a disruption of the gut microbiota. 30 00:02:09,400 --> 00:02:12,160 Speaker 1: And as you have heard me talk about before and 31 00:02:12,240 --> 00:02:14,639 Speaker 1: on the podcast a couple of weeks ago with Jason Harlowick, 32 00:02:14,919 --> 00:02:18,760 Speaker 1: we talked about the gut microbiome or microboat biota, and 33 00:02:18,960 --> 00:02:22,320 Speaker 1: studies have revealed that a multipiers can negatively impact our 34 00:02:22,400 --> 00:02:26,480 Speaker 1: gut microbiota. And this is obviously the community of beneficial 35 00:02:26,560 --> 00:02:32,240 Speaker 1: bacteria that's essential for so much stuff, digestion, your immune system, 36 00:02:32,560 --> 00:02:36,480 Speaker 1: and even mental well being. As we have explored previously. Now, 37 00:02:36,520 --> 00:02:41,839 Speaker 1: for example, researchers in the journal Nature found that CMC, 38 00:02:42,040 --> 00:02:49,400 Speaker 1: that carboxymethyl cellulose, and shoe cosstors alter your microbial diversity 39 00:02:49,720 --> 00:02:53,640 Speaker 1: and encourage harmful of bacteria to encroach upon the guts 40 00:02:53,720 --> 00:02:57,120 Speaker 1: protective mucous layer. You may have heard me talk about before. 41 00:02:57,160 --> 00:03:02,120 Speaker 1: This mucous membrane is a real, really important layer that 42 00:03:02,360 --> 00:03:06,720 Speaker 1: protects your gut lining. And when that mucus starts to 43 00:03:06,720 --> 00:03:11,360 Speaker 1: get eaten away, that's when damaging a bacteria or we 44 00:03:11,480 --> 00:03:15,480 Speaker 1: have this thing called bacterial encroachment, So we compromise the 45 00:03:15,520 --> 00:03:19,560 Speaker 1: intestinal barrier, and that allows unwanted substance the enter the 46 00:03:19,600 --> 00:03:23,520 Speaker 1: bloodstream and often can trigger autoimmune issues. And even if 47 00:03:23,520 --> 00:03:27,480 Speaker 1: it doesn't trigger autoimmune issues, it causes inflammation and a 48 00:03:27,480 --> 00:03:30,919 Speaker 1: heightened immune response. But also the research is shown there's 49 00:03:30,919 --> 00:03:35,280 Speaker 1: an impact on our metabolic health. These dietary and multifiers 50 00:03:35,560 --> 00:03:40,800 Speaker 1: also seem to affect both glucose and lipid or fat metabolism, 51 00:03:41,080 --> 00:03:44,240 Speaker 1: which are obviously critical for our energy regulation and our 52 00:03:44,280 --> 00:03:48,840 Speaker 1: overall metabolic health. So MOUs studies have shown that CMC 53 00:03:49,320 --> 00:03:54,480 Speaker 1: and sucrosestors elevated blood and blood glucose and lipid or 54 00:03:54,480 --> 00:03:59,400 Speaker 1: fat levels. They disrupted glucose regulation. And increase markers of 55 00:03:59,440 --> 00:04:03,040 Speaker 1: metabolic dysfunction. And they also found that the mono and 56 00:04:03,840 --> 00:04:09,200 Speaker 1: diglycerides not only imperd glucose and lipid metabolism, but also 57 00:04:09,320 --> 00:04:14,320 Speaker 1: raised inflammatory markers and weakened immune function. The other thing 58 00:04:14,360 --> 00:04:18,000 Speaker 1: that they found is this inflammation and immune disregulation. So, 59 00:04:18,200 --> 00:04:21,560 Speaker 1: as I said before, the guts mucous layer acts as 60 00:04:21,560 --> 00:04:25,800 Speaker 1: this barrier the cape bacteria and toxins out of our circulations. 61 00:04:26,520 --> 00:04:30,840 Speaker 1: When these are multifiers weaken this layer, inflammation occurs, and 62 00:04:30,880 --> 00:04:34,919 Speaker 1: that sets the stage for immune dysregulation and conditions like 63 00:04:34,960 --> 00:04:39,600 Speaker 1: metabolic syndrome, type two diabetes, inflammatory ball disease, and sometimes 64 00:04:39,680 --> 00:04:46,599 Speaker 1: autoimmune disorders as well as impacting our cardiovascular health. Now, 65 00:04:46,680 --> 00:04:51,039 Speaker 1: the quantities that they fed these mice and multifiers in 66 00:04:51,080 --> 00:04:54,680 Speaker 1: the studies were pretty high compared to typical human consumption. 67 00:04:55,240 --> 00:04:58,920 Speaker 1: But somebody eating a lot of ultra processed foods over 68 00:04:59,000 --> 00:05:02,960 Speaker 1: long periods of time would have similar risks as they 69 00:05:03,000 --> 00:05:05,919 Speaker 1: found in the mouse studies. And we've seen and the 70 00:05:06,000 --> 00:05:09,359 Speaker 1: research and I've talked about the Umbrella Review of ultra 71 00:05:09,400 --> 00:05:14,960 Speaker 1: processed foods showing that they significantly increase our whole host 72 00:05:15,080 --> 00:05:19,400 Speaker 1: of chronic diseases, and it's this build up over time, 73 00:05:19,640 --> 00:05:25,320 Speaker 1: this slow disruption of our gut microbiome that then destroys 74 00:05:25,320 --> 00:05:29,720 Speaker 1: our metabolic health. And we know that our healthy gut 75 00:05:29,800 --> 00:05:34,560 Speaker 1: bacteria they thrive in a balanced environment. And what's pretty 76 00:05:34,600 --> 00:05:38,640 Speaker 1: clear now is that these emulsifiers disrupt the balance of 77 00:05:38,680 --> 00:05:42,000 Speaker 1: the environment and they promote the growth of harmful bacteria 78 00:05:42,360 --> 00:05:46,880 Speaker 1: while reducing beneficial ones, and that then it creates this 79 00:05:47,080 --> 00:05:50,800 Speaker 1: gut dysbiosis, and it's linked to conditions like arable ball 80 00:05:50,920 --> 00:05:55,320 Speaker 1: disease and obesity. And the emulsifiers then, as I said, 81 00:05:55,320 --> 00:06:00,200 Speaker 1: the mucus layer lining the intestines, increasing our gut permeability 82 00:06:00,600 --> 00:06:03,000 Speaker 1: or what you might have heard is as leaky gut, 83 00:06:03,520 --> 00:06:05,640 Speaker 1: and that allows those back to here at the end 84 00:06:05,680 --> 00:06:11,480 Speaker 1: of the bloodstream, triggering systemic inflammation. So it's pretty clear 85 00:06:11,600 --> 00:06:14,760 Speaker 1: that we should really be minimized. So it's pretty hard 86 00:06:14,800 --> 00:06:17,880 Speaker 1: to avoid these things, but it's really about minimizing them. 87 00:06:18,360 --> 00:06:22,119 Speaker 1: And where you'll find them mostly things like ice cream 88 00:06:22,160 --> 00:06:26,159 Speaker 1: and frozen desserts, these smooth textures, in the creamy textures, 89 00:06:26,200 --> 00:06:30,080 Speaker 1: they rely heavily on the multipliers like CMC and pretty 90 00:06:30,160 --> 00:06:34,240 Speaker 1: much all salad dressings and sauces, they have a multifiers 91 00:06:34,240 --> 00:06:37,560 Speaker 1: that act as stabilizers and prevent the separation of the 92 00:06:37,600 --> 00:06:41,240 Speaker 1: oil and the water. And then baked goods, a whole 93 00:06:41,320 --> 00:06:44,400 Speaker 1: host of be it goods, cookies, cakes, biscuits, all of 94 00:06:44,440 --> 00:06:47,600 Speaker 1: those things, they multipliers improve their shelf life and the 95 00:06:47,760 --> 00:06:52,640 Speaker 1: dough consistency. And then plant based milk alternatives, and they 96 00:06:52,760 --> 00:06:57,080 Speaker 1: multipliers provide creaminess and prevent separation again from the oil 97 00:06:57,120 --> 00:06:59,799 Speaker 1: and the fat. And then anything to do with chocolate 98 00:06:59,839 --> 00:07:03,760 Speaker 1: and all the types of confectionery. It ensures smoothness and 99 00:07:03,760 --> 00:07:08,640 Speaker 1: that homogeneity, and then margarines and spreads again keeps the 100 00:07:08,680 --> 00:07:13,120 Speaker 1: fats and liquids blended. So given their widespread use, it's 101 00:07:13,160 --> 00:07:17,720 Speaker 1: no wonder that multipiers have become really really common in 102 00:07:17,760 --> 00:07:21,120 Speaker 1: modern diets. So how do we protect ourselves. Well, the 103 00:07:21,160 --> 00:07:25,800 Speaker 1: best way to minimize exposure to multifies is to focus 104 00:07:25,840 --> 00:07:28,440 Speaker 1: on eating a low hate eye diet, which you've heard 105 00:07:28,440 --> 00:07:33,600 Speaker 1: me buying on about enough. That's low human interference. So 106 00:07:33,880 --> 00:07:37,120 Speaker 1: if it's been alive and minimally interfered with by humans, 107 00:07:37,440 --> 00:07:40,720 Speaker 1: then eat it. But if it hasn't been alive, then 108 00:07:40,760 --> 00:07:43,800 Speaker 1: it's probably got a mulsifiers in it, So our diet 109 00:07:43,840 --> 00:07:47,760 Speaker 1: should really be fresh fruits vegetables, not seeds, proteins and 110 00:07:47,840 --> 00:07:52,080 Speaker 1: good fats like fish, avocado, olive oil that should really 111 00:07:52,120 --> 00:07:55,720 Speaker 1: be the foundation of your diet, and follow that eighty 112 00:07:55,880 --> 00:07:59,480 Speaker 1: twenty rule is probably a good idea, and then reading 113 00:07:59,560 --> 00:08:03,480 Speaker 1: labels perfectly. Be on the lookout for names like carboxy 114 00:08:03,600 --> 00:08:07,280 Speaker 1: methyl cellulose which may be shortened to CMC, anything that 115 00:08:07,280 --> 00:08:14,320 Speaker 1: says mono glycerides or dyeglycerides, electing and shoe cross esters. 116 00:08:14,840 --> 00:08:17,920 Speaker 1: And then cooking at home, you know, just having as 117 00:08:18,080 --> 00:08:21,640 Speaker 1: much home prepared meals that controls what goods into your 118 00:08:21,680 --> 00:08:26,040 Speaker 1: food and avoids those unnecessary additives, having sordo better and 119 00:08:26,120 --> 00:08:28,480 Speaker 1: arches and sorto if you can afford it, or making 120 00:08:28,520 --> 00:08:32,800 Speaker 1: your own rather than supermarket breads. And then limit processed snacks, 121 00:08:32,840 --> 00:08:36,640 Speaker 1: ideally going for things like fresh fruit, nuts, and seeds 122 00:08:37,480 --> 00:08:41,320 Speaker 1: are better options than those processed snacks. And then making 123 00:08:41,360 --> 00:08:45,320 Speaker 1: sure that you support your gut health with lots of 124 00:08:45,440 --> 00:08:49,319 Speaker 1: probiotics that you'll find in yogurt, kefer and fermented foods, 125 00:08:49,400 --> 00:08:53,440 Speaker 1: and then prebiotics in fiber rich foods that will help it. 126 00:08:53,480 --> 00:08:56,760 Speaker 1: And then maybe go back and listen to the podcast 127 00:08:57,280 --> 00:08:59,600 Speaker 1: with Jason Hardwick a couple of weeks ago because we 128 00:08:59,720 --> 00:09:02,120 Speaker 1: really did a deep dive into it. So there we 129 00:09:02,200 --> 00:09:06,000 Speaker 1: have it. Yet another reason to minimize your consumption of 130 00:09:06,120 --> 00:09:09,440 Speaker 1: ultra processed foods so that you can go on the 131 00:09:09,440 --> 00:09:12,240 Speaker 1: path to better health. That's it for this week. Catch 132 00:09:12,280 --> 00:09:12,800 Speaker 1: you next time.