An Apple Versus A Doughnut: How Science Helps Me Avoid Junk Food

Back when I started studying to become certified as a Personal Trainer, I came across an article that sparked something in me.

Ever have that feeling? Have you ever read something or saw something or heard something that struck a chord in you or resonated with you in such a way that you never looked at anything the same way again?

Yeah, for me, with regards to junk food, it was this article.

Now, I’ll be the first to tell you I hate science. I’ve never had a knack for understanding science, math, chemistry, pretty much anything with numbers and letters. ;) But food? I understand food.

So when I read this article, I remember thinking it was a tad too “science-y” and so I had to read it about 3 or 4 times to truly get it. For those of you who aren’t into this whole biology thing, I have summarized the main takeaways. My point with today’s post is that perhaps those of you who are addicted to things like donuts and all around crappy foods and can’t seem to stop, maybe if you READ or UNDERSTAND how these foods differ, you’ll be more likely to make the healthier choice.

1. An apple contains good nutrients like Vitamin C but also has calcium, phosphorus, iron, Vitamin A and a healthy dose of potassium. An apple skin contains a compound called quercetin, a powerful antioxidant that reduces cardiovascular risk.  The flavonoids and phytochemicals that it contains seem to help fight against cancer. AND the skin contains lots of fiber, which helps to improve bowel function and reduced cholesterol absorption. Woohoo! Lots of good stuff right??
2. A doughnut contains none of these nutrients.
3. The doughnut is loaded with saturated fats, trans fats and refined sugar and is largely devoid of any nutritional value, other than energy, which it has in abundance.
4. The digestion process of the doughnut is quite lengthier than the apple. Healthier fats generally are absorbed via the liver, whereas saturated and trans fats pass through the villi and are converted into triglycerides, the main form of fat storage in the body. They are also coated in cholesterol (from the liver) and hence the fats in a doughnut will raise the bad (LDL) cholesterol and reduce the good (HDL) component.
5. Trans fats do even more damage. They have been shown to wreak havoc with the body’s ability to regulate cholesterol and massively increase your risk of heart disease. They also get into the outer lining of our cells, causing them to harden.
6. We shouldn’t be too harsh on the doughnut, some of their trans-fat containing friends are deep fried foods, such as French fries, cakes, cookies, biscuits, some breads (especially croissants and pastries), processed foods (especially pies, sausage rolls etc), snack foods (potato chips, some muesli bars) and margarine.

I would be lying if I said I haven’t had a doughnut since reading this post back in 2008. But I can honestly say I know I have had 3 in the past 7 years. Why? When I was presented with the option of having one, I ALWAYS remember this article. Like I said in the beginning, it was one that resonated with me. Maybe it will make an impact with you or someone you know that you think MIGHT take Doughnut Sunday at church just a little too far. ;)

As for the progress that’s been made since this article came out, the USA has taken steps to ban trans fats in most foods so it’s not as popular as before. But you can bet not ALL those popular doughnut chains are trans-fat free. The U.S. Food and Drug Administration allows companies to round down to 0 g in its nutrition facts label even if the food contains as much as 0.5 of a gram per serving. Some popular donut companies use the words “Trans Fat Free!” in their advertising legally even though they DO in fact, contain trans fats.

That’s just an FYI for you. I’m not the food police but trans fats are not something anyone should be eating on the regular. If you care about your body and your health, take the time to research what you’re eating.

In good health,

Michelle

P.S. I recently did a consult with a woman who found me through my other blog that has little to do with fitness. In case you wanted to read what truly matters to me, you can read my ramblings there too.