Everyone knows: ultra-processed products are harmful to your health. In a previous article
True MedicalProfessor Boris Hansel, nutritionist, recalled that their danger goes beyond the simple question of sugar or fat.
“Everything is regulated… but it is very complicated for the general public to navigate. For example, when you have a “low sugar” product, that does not mean that it is healthy if it is also ultra-processed” he explained.
For him, “The important thing today is nutrition education because by having a lot of information, we sometimes say to ourselves that we can no longer eat anything… but we must remember a major principle: less ultra-processed foods is already a big step for your health.
Meal ideas for less than $5 per person
So how to go about it? In an article published by
CNBCDr. Trisha Pasricha, a gastroenterologist at Harvard, also observes this difficulty in her patients.
“Every time I tell patients to cut back on ultra-processed foods, I have the same reaction: eyes widen, and the joy fades into the room as I imagine sad kale salads and dry bread.” she explains.
She demonstrates that with a budget of $20 for four, it is possible to serve complete meals. And this in less than 45 minutes.
Roasted chicken with turmeric: the ally of intestinal bacteria
This dish focuses on the synergy between proteins and legumes. The recipe relies on chicken thighs marinated in Greek yogurt, lemon and turmeric. Cauliflower, red onions and chickpeas accompany them. The whole thing is simply roasted in the oven at 220°C.
“Two cans of chickpeas provide about 24 grams of fiber. Chickpeas are also prebiotics, meaning they feed your beneficial gut bacteria.” underlines the expert. This approach is in line with Professor Hansel’s golden rule, who recommends favoring products with “a minimum of ingredients” on the label.
Lentil dal: record nutritional density
Traditional lentil stew is the typical example of a minimally processed food with a high health impact. Made with red lentils, turmeric and caramelized onions, this dish costs around $3 per person.
The interest lies in its richness in vegetable proteins. “Half a cup of cooked lentils provides seven to nine grams of fiber and nine grams of protein. Once you add the rice and vegetables, you have about 15 grams of fiber on your plate.” emphasizes Dr Pasricha.
Salmon and sourdough bread: the power of fermentation
For evenings when time is short, cooking a salmon fillet and broccoli heads on a griddle offers a quick and anti-inflammatory solution. The meal is completed with sourdough bread, a strategic choice for the intestinal flora.
“Salmon is one of the best anti-inflammatory foods you can eat“recalls the expert.”The fermentation process in sourdough may increase microbiome diversity” according to her. Which represents a key indicator of overall health.
By avoiding industrial breads rich in preservatives, we respect the desire to reduce additives whose effects “could have harmful effects that are still poorly understood by science. as Professor Hansel warns.
You understand: the transition to a healthy diet is not a question of luxury products. It simply requires rehabilitating legumes, spices and raw products.
As Professor Hansel reminds us, the goal is not perfection. But rather a gradual reduction of complex industrial products in favor of authentic home cooking.