O P I N I O N
CHEWS LIFE NOW!
By Carolyn R. Choate


Lifestyle. It’s got to be one of most overused, abused, and misused buzz words of 2024. Along with mega-election and polycrises. Yet here I am promoting just that for the next 365 days ahead. Lifestyle.
You know what the opposite is, right? Deathstyle. According to the paragon of online etymology, Wiktionary, deathstyle is a harmful, self-destructive lifestyle. You’re nodding your head in the affirmative. Duh! Didn’t really need Wiktionary for that kernel of truth, did we?
Well, hold your horses. Given the state of health today, the continued rise in the Big 3 i.e. type 2 diabetes, cardiovascular disease, and cancer – especially in ever-younger age groups – it would appear that a sizable number of folks are not getting the correct lifestyle message.
Surely, previous readers of Chews Life Now! know me to be a tough love kind of motivator.
Case in point: the Journal of the National Cancer Institute (12/23) shows pediatric cancer has been rising overall since 2021 especially the rates of leukemia and lymphoma, as well as double the diagnoses of colorectal cancers for the 20–40-year-old age group compared to previous decades. (Colorectal cancer in younger adults, Hematology Oncology Clinics of North America, 6/23)
Regarding colorectal cancer, researchers are pointing the finger at ultra-processed foods (UPFs) and their impact on the gut. Considering it takes some 10-15 years for colon cancer to develop, it doesn’t take a rocket scientist to figure out that the eating habits of a child can have a profound effect on their future.
Young or old, UPFs are compromising health. In 2024, obesity rates in the U.S. reached an all-time high. The Lancet predicts that by 2050, 260 million Americans will be overweight or obese without “aggressive intervention.”
Ditto type 2 diabetes. The National Center for Health Statistics database shows a 15.8% increase from 2021 through 2023 with a suspected 11% undiagnosed. A 2024 University of Georgia study shows the most dramatic climb in diabetes diagnosis in those 65-years-old and over.
Study after study shows a link between UPFs and type 2 diabetes.
Little wonder. An average of 73% of food within commercial grocery stores is considered ultra-processed (Machine learning prediction of the degree of food processing, Nature Communications, April 2023.) It all adds up. Americans are living an ultra-processed food lifestyle at the peril of their health.
What is an UPF – ultra-processed food – anyway?
These are foods made through an industrial process with ingredients/chemicals to increase shelf life and enhance flavor. They typically contain oils, fats, sugars, starches, and proteins extracted from hydrogenated fats or modified starches. Hydrogenated fats (PHOs) are the worst you can consume as they contain trans fats which increase the risk of heart disease, stroke, and type 2 diabetes.
UPFs also include industrial food additives like preservatives, emulsifiers, sweeteners, artificial colors and flavors. Emulsifiers are used in yogurt, ice cream, mayonnaise, margarine, salad dressings, and confections to achieve a creamy consistency. Researchers now know that emulsifiers disrupt good gut bacteria in animal studies associated with inflammation, (Direct impact of commonly used emulsifiers on human gut microbiota, Microbiome, 3,2021). It has been noted that constant inflammation leads to increased mutation activity.
Let’s look at the ingredient label for a popular, commercial granola bar then break it down:
- Whole grain oats: most non-organic oats grown in the U.S. are exposed to glyphosate, the main ingredient in the controversial herbicide, Roundup, just before harvest. Environmental Working Group detected 31 of 45 samples of post-harvested oats with high levels of glyphosate.
- Enriched flour: a refined flour fortified with nutrients. The body breaks down enriched flour much more quickly than whole wheat flour. Enriched flour typically raises blood sugar. Likewise, subject to glyphosate exposure.
- Soybean oil: while not the worst, soybean oil is not the best given its link to obesity and diabetes. Now known to add to chronic inflammation for those with IBD and ulcerative colitis. The most common fat in processed foods due to its inexpensive cost. Note: soy products are non-GMO and unless grown/harvested organically, subject to the same glyphosate exposure as other industrial crops grown in the U.S.
- Whole wheat flour: the most desirable form of flour with essential fiber and essential vitamins and nutrients, however, unless grown organically, subject to glyphosate exposure
- *Dextrose: a type of sugar used in processed foods. Note: there are five types of sweeteners in each bar. (Each sweetener denoted with asterisk.)
- *Fructose: while not bad for you in small amounts, cumulative amounts can have negative health effects including insulin resistance leading to diabetes
- *Sugar: same effect as #6
- Calcium carbonate: a mineral used for a variety of reasons including the adding calcium to the product and/or as a thickening, bulking, preservative, or raising agent in a baked good. Generally safe.
- *Vegetable glycerin: a clear, sweet liquid from vegetable fats often added to foods and cosmetics including moisturized skin and relief from constipation. Interestingly, one sources notes that it offers a low glycemic index and the ability to replace sugar while maintaining taste. And yet there are four other sweeteners in the product.
- *Invert sugar: a 50/50 mixture of glucose and fructose used in baked goods to create softer, moister texture
- Whey: protein extracted from dairy protein. Problematic for those with lactose intolerance.
- Soluble corn fiber: a type of dietary fiber that does have drawbacks in some individuals as it is a resistant starch that ferments in the gut and produces gas when consumed in large amounts. This ingredient is often used in UPFs, dairy products, and beverages. Further, it can interfere with nutrient absorption.
- Cellulose salt: a modified source of cellulose – or plant fiber – which is chemically altered to make a thickening agent in foods as well as an emulsifier in ice cream, yogurt, salad dressing, and processed meats. Studies suggest it disrupts gut bacteria balance and contributes to digestive issues including gas and bloating in some individuals.
- Potassium bicarbonate: is used for numerous reasons in processed foods ranging from maintaining pH for adequate shelf life to leavening in baked goods, preventing chemical reactions that alter taste, as well as adding the mineral of potassium to one’s daily requirement.
- Natural flavoring: these include extracts from plants, herbs, spices, etc. Flavorings derived from a natural source.
Is one granola bar gonna ruin your health? Nope! But eating UPFs every day from the list below with the same ingredients and others that are even more diabolical including nitrates, artificial flavors/colors, and carrageenan will add up over time and the cumulative effect decreases life expectancy by 18%. (Association between consumption of ultra-processed foods and all cause mortality: SUN prospective cohort study; British Medical Journal, 5/19)
Most Common Ultra Processed Foods to Avoid: (parents/caregivers of children take note)
- Cereal/Cereral & Protein Bars
- Fruit Juice/Energy Drinks/Soda/Sugary Drinks (Including sweetened coffee drinks and/or coffee sweeteners)
- Sweetened/Fruit Flavored Yogurts
- Margarine
- Packaged White Bread
- Fast Food
- Frozen Meals
- Hot Dogs/Deli Meats
- Instant Soups
- Cookies/Pastries/Breakfast Sweets
- Chips/Snacks/Candy
Are you thinking, ‘there’s no way can I manage to feed myself or my family without items on this list?’ Or are you willing to begin the process of adopting a life-sustaining lifestyle in 2025? – one that leads to optimal health for yourself and those you love?
Trust me, it is achievable. I’ve been living it for close to three years and let me tell you, it’s a worthwhile investment of time, energy, and hope. I’m having fun along the way, too; finding the challenge(s) of preparing meals with real/fresh ingredients rewarding and adventurous even when I sometimes fail to create the taste sensation I aspire to.
Keep it simple.
Let the idea that food is a reward for any good deed or a salve for any emotional duress end with 2024. Maybe you grew up with the concepts and it’s part of your emotional baggage but give them a one-way ticket out of your life. Create new possibilities for your children if you continued the cycle.
Start with breakfast, the first meal of the day.
Here’s some ideas:
Breakfast:
- Scrambled egg on toast with avocado slices on top. (Not used to buying avocados? Choose one that’s soft but not too soft.)
- Plain yogurt with fresh fruit and nuts. Stir in a dash of pure vanilla extract for a sweet taste without sugar added
- Peanut Butter/Banana Toast. Organic peanut butter is not UPF. I buy unsweetened.
- Quickie Egg Skillet with potatoes, peppers, onions. (And a piece of plain whole wheat toast or toast with peanut nut butter if you crave more calories to start the day.) Cook 2 medium potatoes the night before, slice, and refrigerate. In the morning, heat 1 tsp olive oil on medium heat and sauté minced onion and sweet red peppers for 3 minutes. Add potatoes. Pour in 6 whisked eggs. Reduce heat. Flip with metal spatula. Serve hot or room temperature. Slice. (Save a slice for lunch?)
- Feel adventurous? 1 cup soy milk, ½ cup frozen fruit, 2 TSP Ground Flaxseed in blender until smooth.
- Ready to blow the lid off the worn out American breakfast paradigm? Farro salad with chickpeas, grated carrots, walnuts, chopped apples, scallions, with Dijon mustard vinegarette. (Because those serious about their health don’t really care about breakfast/lunch/dinner labels.)
Note: cream cheese is an UPF. Likewise, breakfast pastries including donuts, store-bought muffins, cinnamon rolls, cereals, breakfast bars/protein bars. Whether starting slow or jumping in headfirst, reducing your exposure to ultra-processed foods in 2025 is a lifestyle worth striving for!

Carolyn R. Choate, a lifelong foodie, has discovered a deeper relationship between health and diet. You can reach her at crchoate13@gmail.com.