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4 foods a top nutrition expert avoids at all costs, and one sweet treat he eats regularly

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Tim Spector admits he used to have a Pringles problem. The salty, melt-in-your-mouth snack was a weak spot for the professor of genetic epidemiology at King’s College London and gut health expert.

“I could taste the chemicals on them,” he tells Fortune, “but at the same time there was something that made me addicted to eating them.”

Now, Spector is well-versed in the world of ultra-processed foods as the co-founder of ZOE, a UK-based nutrition company known for its gut health testing, and the author of multiple books including The Diet Myth and Food for Life: The New Science of Eating Well.

Spector optimizes his diet with nutrition, longevity, and gut health in mind.

4 foods he never eats

1. Ultra-processed salty snacks

While Spector used to love indulging in Pringles and Cheetos, those crunchy, salty snacks are no longer a part of his diet, and top the list of foods he avoids. 

“It’s the food industry that’s pushed us into this snack culture,” Spector says. Many ultra-processed snack foods are “hyper-palatable,” he adds, which make them easy to overeat. 

The mixture of fat, sugars, and salt combined with a texture that almost dissolves in your mouth can make it hard to stop eating, not to mention their overly processed nature that can potentially threaten your health. That rapidly dissolving texture also disperses something like a Pringle or a Cheeto into the bloodstream much quicker, avoiding the body’s mechanisms that make you feel full, Spector says. 

2. Sugary breakfast cereals

Spector steers clear of  sugar-packed cereals that are “totally artificially created…that have 20 to 30 ingredients,” and look nothing like the foods they’re made from.

“You sort of feel this chemical rush as you’re eating them,” he says.

Spector recalls being a kid and loving the sugar rush of a chocolatey cereal so much, that he’d eat it to the point of nausea.

“It’s not ever something you’d find in nature,” he says. While a nice, sweet banana might be tasty, he says, that doesn’t mean you’d want to eat five in a row.

“I now know what the food companies are trying to do,” Spector says. “They’ve got the right mix of the salt, the sugar, and the fat. They know how to light up that bit of my brain.”

One study found that foods high in fat and sugar—like many ultra-processed foods—can trigger a sense of reward and a dopamine response in the brain, making them harder to put down.

3. Low-fat yogurt

While the U.S. Dietary Guidelines recommend that Americans include low-fat dairy in their diets, Spector avoids low- or non-fat yogurt—and reaches for full-fat yogurt instead. Part of it is personal preference—he says he enjoys full-fat yogurt more—but it is also for health reasons.

“They’ve just substituted fat with cheaper starch from corn and added all sorts of flavorings and glues to make it feel like it’s still got that milk fat in it,” Spector says.

Additives aside, the processing of low-fat yogurt can also sometimes degrade the quality of the yogurt, he says, removing beneficial fat-soluble vitamins from the yogurt. 

One study stated that fat-soluble vitamins like A and D are removed along with the fat during processing, but they are often added back in to restore the nutritional value—however, since those vitamins are fat-soluble, the body may have more difficulty absorbing them in the absence of fat.

4. Foods labeled ‘low-calorie, high-protein’

Whenever Spector sees a food that is advertised as “low-calorie, high-protein,” it immediately raises red flags. That includes foods like protein bars, powders, and other products infused with protein—which nowadays can include everything from cereals to ice cream.

“That just sends me a red alert that this product has been highly tampered with,” Spector says.

He explains that it’s cheap for companies to add protein to their products—even as they mark up the prices—as they play into the trend of people looking to eat high-protein, low-calorie diets.

Spector’s favorite sweet treat

Despite Spector’s frustration with the pervasiveness of ultra-processed foods in the American diet, he admits that there are some he’s happy to eat. His favorite is Lindt dark chocolate, which Spector considers ultra-processed because of the additive soy lecithin.

Many chocolate brands add the emulsifier soy lecithin, which gives it that velvety texture while binding the chocolate together. Soy lecithin is generally considered a safe additive. One study indicates it could have health benefits like lowering bad cholesterol, but there are concerns about the safety of genetically modified food and the process by which soy lecithin is extracted uses chemical solvents like hexane.

It’s hard to find a chocolate without soy lecithin, he says, “but overall that is a healthy product.”

Dark chocolate does have numerous benefits, as it is rich in flavonols, and important minerals, including iron, magnesium, zinc, copper and phosphorus which support immunity, bone health, and sleep quality.
And in a 2022 study, dark chocolate was found to boost mood due to the polyphenolic compounds in dark chocolate.

For more on nutrition:

This story was originally featured on Fortune.com



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F-35: NATO allies have second thoughts about US stealth fighter

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Samuel Adams’s founder says Harvard doesn’t teach one crucial skill for entrepreneurs

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Democratic Party fractures in government shutdown fight as activists back primary challenges to supporters of GOP bill

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The Democratic Party was fracturing Friday as a torrent of frustration and anger was unleashed at Senate Democrats, led by Sen. Chuck Schumer, who faced what they saw as an awful choice: shut the government down or consent to a Republican funding bill that allows President Donald Trump to continue slashing the federal government.

After Schumer announced that he would reluctantly support the bill, he bore the brunt of that anger, including a protest at his office, calls from progressives that he be primaried in 2028 and suggestions that the Democratic Party would soon be looking for new leaders.

Nine other members of the Democratic Caucus — a contingent of mostly swing-state and retiring senators — eventually joined Schumer in voting to advance the Republican funding proposal, providing crucial support to bring it to a final vote. It passed late Friday with Sens. Jeanne Shaheen of New Hampshire and Angus King of Maine voting with Republicans in favor.

Since their election losses, Democrats have been hunkered against a barrage of Trump’s early actions in office, locked out of legislative power and left searching for a plan to regain political momentum. But as Schumer let pass one of the rare moments when the party might regain leverage in Washington, the Democratic Party erupted in a moment of anger that had been building for months.

Many in the party felt the New York Democrat was not showing sufficient fight, arguing that a government shutdown would have forced Trump and Republicans to the negotiating table. Yet for Schumer, who has led Senate Democrats since Trump took office in 2016, the choice ultimately came down to preventing a shutdown that he believed would only hand Trump more power and leave his party with the blame for disruptions to government services.

“A shutdown would allow DOGE to shift into overdrive,” Schumer warned on the Senate floor Friday, referring to the Department of Government Efficiency effort led by Elon Musk.

Schumer voted no on the final vote for the funding bill, which only needed a simple majority to pass. Nonetheless, House Democrats released a stream of angry statements and social media posts aimed at Schumer.

Democratic Rep. Troy Carter of Louisiana shared a photo of Trump and Schumer engaged in conversation with the caption, “A picture is worth a thousand words!”

Even in the Senate, hardly any Democrats were speaking up in support of Schumer’s strategy Friday. It was a remarkable turn for the longtime Democratic leader, leaving him standing practically alone.

Speaker Emerita Nancy Pelosi, his longtime ally and partner in funding fights of the past, said in a statement, “Let’s be clear: neither is a good option for the American people. But this false choice that some are buying instead of fighting is unacceptable.”

Pelosi added that the senators should listen to the women who lead appropriations for Democrats, Rep. Rosa DeLauro of Connecticut and Sen. Patty Murray of Washington. They had proposed a 30-day stopgap plan instead of the Republican proposal that provides funding until September. The Republican bill will trim $13 billion in non-defense spending from the levels in the 2024 budget year and increase defense spending by $6 billion.

As House Democrats, who almost all voted against the bill earlier this week, concluded a retreat in northern Virginia Friday, they also called for their Senate colleagues to show more fight. House Democratic leadership rushed back to the Capitol to hold a news conference and urge senators to reject the bill.

“We do not want to shutdown the government. But we are not afraid of a government funding showdown,” Jeffries said.

He also repeatedly declined to answer questions about whether he had confidence in Schumer.

Other Democrats, such as Kentucky Gov. Andy Beshear, who is seen as a potential presidential candidate in 2028 and also visited the Democratic retreat, called for a broader movement. He mentioned the recent 60th anniversary of peaceful civil rights protests in Selma, Alabama, and argued that Democrats need to find “collective courage.”

“When those individuals marched, there wasn’t one voice,” Beshear said. “There was a collective courage of that group that changed the world. That day opened up the eyes of the country to what was really going on.”

Some were ready to start marching.

“We’re ready to get out of this building and head back to the Capitol at any moment and prevent the government from shutting down,” said Rep. Greg Casar of Texas, chair of the Congressional Progressive Caucus.

“Now is the moment for Democrats to draw a line in the stand and say that we stand very firmly on the side of working class people and against the ultra-rich that are trying to corrupt our government for themselves,” he added.

Meanwhile, some of the nation’s most influential progressive groups warned of serious political consequences for Senate Democrats and predicted a fierce backlash when members of Congress return home next week.

Ezra Levin, co-founder of Indivisible, which has organized hundreds of protests across the nation, said that nearly 8 in 10 of the group’s activists support primary challenges against “Senate Dems who cave on the GOP bill.”

He wrote on social media that the vast majority of those Democratic activists plan to express their anger at town halls or other public events next week. MoveOn, another progressive group that claims nearly 10 million members nationwide, predicted that its activists would also demand answers from Democratic officials in the coming days

“Clearing the way for Donald Trump and Elon Musk to gut Social Security, Medicare and Medicaid is unacceptable. It’s past time for Democrats to fight and stop acting like it’s business as usual,” said Joel Payne, a spokesperson for MoveOn.

Senate Democrats were also mostly unwilling to speak up to defend Schumer’s move. Sen. Raphael Warnock, a Georgia Democrat, even suggested that the party should be looking for new leaders in the coming years.

“I think come ’26, ’28, we’ll get some new leadership,” he said. His office later said Warnock was answering the question broadly.

Mostly, though, senators just lamented that they had been jammed by a Republican Party that has found a new sense of unity under Trump. For years, House Republicans have not been able to muster votes for government funding on their own, forcing them into bipartisan negotiations. This time, they passed the bill on party lines and left Washington.

“We’re stuck with two bad choices presented by a unified Republican front,” said Sen. Mark Warner, a Virginia Democrat.

He voted against the bill, yet said of Schumer’s decision: “These are tough, tough calls.”

This story was originally featured on Fortune.com



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