Cooking your own meals from raw, unprocessed foods is the most effective strategy for protecting your long-term health.

noli's read

This advice is supported by a solid consensus in nutrition: high consumption of ultra-processed foods is associated with increased risks of metabolic diseases, as shown by several large observational studies and meta-analyses published in journals such as the BMJ. By cooking for yourself, you naturally reduce the intake of added sugars, salt, and additives, while increasing the nutritional density of your meals. It is scientifically accurate that controlling ingredients is a major lever for health. However, the term "Big Food" or the idea of "rebellion" is part of a narrative discourse that simplifies complex socio-economic issues. Access to time and fresh produce remains a real barrier that science recognizes as a social determinant of health. Thus, while the biological benefit is proven, the ease of applying this advice varies considerably depending on life circumstances.

the sources

1. 1Hall KD, Ayuketah A, Brychta R, et al. 2019
2. 2Lane MM, Gamage E, Du S, et al. 2024