Less is More (Why More Ingredients Aren't Better)

In our modern, globalized world, the average person has access to an unprecedented variety of foods. Supermarkets are stocked with products containing foods from all corners of the globe, and contemporary recipes often call for exotic combinations of ingredients that our ancestors could have never even imagined. 

On the surface, this diversity may seem like a culinary advantage, enabling us to enjoy a vast range of flavors and nutrients. However, when it comes to our health and nutrition, most of the time, less is more. This blog post will explore some of the reasons why consuming a simpler diet, consisting of fewer ingredients, may be more beneficial for our bodies and overall well-being.

The Drawback of Complex Modern Diets

Overloading the System

Our ancestors' diets were largely dictated by their immediate environment and the seasons. They consumed whole foods that were available locally and seasonally, resulting in a diet that was simpler and more consistent. 

In today’s world, it’s become common for people to wake up and blend together a smoothie with 75+ different ingredients sourced from all over the world. While this may seem like a powerful way to start the day, it may actually be overloading our bodies with things it can’t absorb… or worse, actually interfering with the normal functioning of our body’s digestive system.

Our digestive system is designed to break down food into its constituent parts so that our bodies can absorb the essential nutrients. However, when faced with a large number of diverse ingredients, this process can become less efficient. 

In simple terms, the more ingredients we consume in a single meal, the harder our bodies have to work to process them. This may lead to things like digestive discomfort, bloating, and a feeling of heaviness.

Increased Risk of Allergic Reactions

At a statistical level, each new ingredient introduced into a meal increases the likelihood of an allergic reaction by the person consuming it. The more ingredients in a meal, the greater the chance that one of them could trigger an allergic reaction. By simplifying our diets and reducing the number of ingredients we consume, and consuming hypoallergenic foods with a long track record of medical and/or culinary use, we can reduce the risk of food allergies and adverse reactions.

Hidden Ingredients

Foods with long ingredient lists often harbor hidden additives and preservatives that can be detrimental to our health. These additives are frequently used to enhance flavor, prolong shelf life, and improve the texture of processed foods. 

However, they could also pose risks, especially when consumed in large amounts over time. Common hidden ingredients include high-fructose corn syrup, trans fats, and sodium nitrate, which have been linked to health issues such as heart disease, obesity, and various types of cancer. 

Additionally, some individuals may be sensitive or allergic to specific additives, leading to adverse reactions. For example, monosodium glutamate (MSG) can cause symptoms like headaches and nausea in sensitive individuals. Therefore, it is critical to understand the implications of (and interactions between) each ingredient in order to truly make an informed decision about what you consume. 

Opting for foods with shorter ingredient lists, predominantly comprising whole and recognizable ingredients, can significantly reduce exposure to these hidden additives and preservatives, supporting overall health.

Artificial Additives

Highly processed foods often contain artificial colors, flavors, and preservatives to enhance their sensory appeal and shelf life. While these additives are typically deemed safe in small quantities, their cumulative effect over time and in combination with other additives can be a cause for concern. 

Artificial colors, for example, have been the subject of debate due to potential links to behavioral issues in children, leading some countries to ban or restrict their use. Artificial flavors, created to mimic natural flavors, can encourage overeating and preference for highly processed foods, contributing to poor dietary habits. 

Preservatives such as sodium benzoate and BHA have been scrutinized for their potential roles in adverse health outcomes, including increased risk of cancer. Emphasizing whole, minimally processed foods in our diet helps to reduce exposure to these artificial ingredients, aligning with a preventative approach to health and ensuring a nutrient-dense diet that supports long-term well-being.

The Benefits of Simplicity

Easier Digestion

A diet that consists of fewer ingredients is generally easier on the digestive system. Whole, unprocessed foods require less processing in the body and are typically more easily digested than highly processed foods with long ingredient lists. By consuming a simpler diet, we can support our digestive health and reduce the likelihood of discomfort and indigestion.

Enhanced Nutrient Absorption

Some nutrients use the same metabolic pathways, which can lead to nutrients competing for absorption. Meaning, consuming several different types of foods at once may actually reduce the amount of nutrients that our bodies are able to absorb. 

By focusing on a smaller number of nutrient-dense ingredients, we can enhance our nutrient absorption and ensure that your body is getting the nourishment it needs. So, when your digestive system is not overloaded with a multitude of ingredients, it can more effectively break down food and absorb the nutrients that are available. 

Nutrient Density

This refers to the amount of essential nutrients a food provides in relation to its caloric content. Emphasizing nutrient-dense foods in our diet is paramount for optimal health, as these foods deliver more vitamins, minerals, antioxidants, and other beneficial compounds per calorie consumed. This approach ensures we meet our nutritional needs without excess caloric intake, supporting overall well-being and reducing the risk of chronic diseases.

Focusing on the nutrient density of foods rather than the sheer variety of ingredients encourages a more holistic approach to eating. It shifts the emphasis from quantity to quality, guiding us to choose foods that offer the most nutritional bang for our buck. 

For example, leafy greens like spinach and kale are incredibly nutrient-dense, providing substantial amounts of vitamins A, C, and K, as well as minerals like iron and calcium, all with very few calories. 

Reduced Risk of Chronic Disease

Simplifying our diets can also have long-term health benefits. Highly processed foods, which often contain long lists of ingredients, have been linked to an increased risk of chronic diseases such as obesity, diabetes, and heart disease. 

On the other hand, diets that are based on whole, minimally processed foods are associated with a reduced risk of these conditions. By reducing the number of ingredients in our diets and focusing on quality over quantity, we can support our long-term health and reduce the risk of chronic disease.

Practical Tips for Simplifying Your Diet

Focus on Whole Foods

One of the simplest ways to reduce the number of ingredients in your diet is to focus on consuming whole, minimally processed foods. Fruits, vegetables, whole grains, nuts, and seeds are all examples of whole foods that can form the basis of a healthy, simple diet.

Cook at Home

Cooking at home allows you to have complete control over the ingredients in your meals. By preparing your own meals, you can ensure that you are using high-quality, whole ingredients and avoid the additives and preservatives found in many processed foods.

Be Mindful of Packaged Foods

If you do choose to consume packaged foods, be mindful of the ingredient list. Look for products with shorter ingredient lists and avoid those with ingredients that you do not recognize or cannot pronounce.

Conclusion

While the variety and availability of foods in our modern diet may seem like a benefit, it is worth considering the impact that this complexity can have on our health. Consuming a simpler diet, consisting of fewer ingredients, can support our digestive health, enhance nutrient absorption, reduce the risk of allergic reactions, and contribute to our long-term well-being. By focusing on whole, minimally processed foods and being mindful of the ingredients in our meals, we can enjoy the benefits of simplicity and support our health in the process.