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Research indicates that just one out of eight Americans possesses optimum metabolic health, a state defined by Malhotra as “the equilibrium the body maintains between storing fat and using it for fuel.”
In his popular book, “The 21-Day Immunity Plan,” Malhotra explains that metabolic health is gauged by five indicators, which include blood sugar levels, blood pressure, waist size, cholesterol profile (involving levels of triglycerides, a harmful fat in the blood), and high-density lipoprotein (a beneficial cholesterol carrier).
Malhotra states, “A person is deemed to have metabolic syndrome if they do not meet three of these optimal benchmarks. For instance, an individual with high blood pressure, elevated blood sugar, and increased triglycerides would be considered at the highest risk of health issues.”
Poor metabolic health correlates directly with the onset of heart disease, type 2 diabetes, and stroke, Malhotra warns.
Improvements can be seen in just 21 to 28 days by solely modifying dietary choices, he stresses.
Additionally, poor metabolic health heightens the likelihood of cancer, dementia, and complications from infections.
According to Malhotra, the most detrimental actions for metabolic well-being are consuming a diet rich in ultraprocessed foods, sugars, and other low-quality carbohydrates like products made from flour, rice, and pasta.
For optimal metabolic health, he advises focusing on whole foods, steering clear of the items mentioned above, staying physically active, and minimizing stress through activities like yoga, Pilates, meditation, or even regular embraces from loved ones.
Improvements can be noticeable in just 21 to 28 days solely through dietary adjustments, Malhotra underscores.
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This involves eliminating ultraprocessed foods and what he refers to as low-quality carbohydrates — like refined bread, pasta, rice, and potatoes. “By cutting these out — not indefinitely, but for about four to six weeks — you can actually reset your metabolic health,” he suggests. “And then, of course, you can reintroduce them occasionally.”
Leading the roster of chronic conditions are heart disease, cancer, stroke, chronic obstructive pulmonary disease (COPD), and diabetes.
Malhotra emphasizes that optimizing metabolic health doesn’t mean relinquishing enjoyment of food.
“I, like many, adore food — it’s one of life’s greatest pleasures,” he shares. “I prepare meals daily.”
Yet, he acknowledges the privilege of being able to afford healthy food, recognizing it as a significant challenge for many.
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In his daily menu, Malhotra steers clear of ultraprocessed foods — a change from his past diet. He labels himself a “reformed junk food and sugar enthusiast.”
“I used to
The presence of unhealthy oils and sugar, along with the absence of fiber and an abundance of refined carbohydrates, characterizes ultraprocessed foods, according to Dr. Malhotra. He believes that these foods have been intentionally engineered by the food industry to be irresistibly tasty and potentially addictive. Highlighting that a significant 60% of calorie intake in the American diet is derived from ultraprocessed foods, the doctor stresses the urgency of addressing this issue. Dr. Malhotra proposes a strategy akin to successful tobacco control measures, focusing on limiting the consumption of ultraprocessed foods while promoting the intake of whole foods. Drawing a parallel to the effective actions taken against big tobacco, he suggests targeting the availability, affordability, and acceptability of processed foods. The doctor recommends implementing measures such as increasing prices or levying taxes on ultraprocessed foods to support the affordability of healthier alternatives. Moreover, he advocates for restrictions on advertising ultraprocessed foods as a crucial step in reducing their consumption. Dr. Malhotra also emphasizes the importance of public health education campaigns aimed at raising awareness about the nature of ultraprocessed foods. To access more health-related content, visit www.foxnews.com/health.
