Food processing we barely think about, but should.

My Dad and I went to brunch last Sunday. Not something I do a lot because brunch is generally a hot mess of sugar and alcohol. I knew I'd skip the highly processed items like waffles or pancakes and opt for an omelet. 

That's from two long-standing principles:

1. No sugary, moderately, or highly processed foods for breakfast.
2. Decide ahead of time what to order.

My ethos of low processing and no added sugar is central to having a healthy weight. Those issues are the root of chronic weight gain, and there can be no long-term success without acknowledging this.

An ethos or operating system is the best defense against a world that continues to serve obesogenic food to bodies that absorb all the calories and inevitably store most of them.

And yet, there were tots. For the record, I don't buy or eat tator tots because I'm not seven (I kid), but I did order and consume plenty on that Sunday. How that happened was that I was offered them or the choice of fried potatoes.

I was hungry and thought, oh fun! It's sort of like a potato, right? 

Turns out it's potato-ish, and that's being kind.

What are tater tots made from? Answer (1 of 5): Mostly potatoes and oil with a small amount of dextrose, to assist with browning, a very small amount of sodium acid pyr... www.quora.com

Tots?

Genius branding, btw. Something often seen with ultra-processed foods. Real food doesn't have cute names or associations with a very particular taste. That muscle memory is part of the slipperiness when faced with the option to eat. It's the precise mouthfeel, brain activation, and warm associations simultaneously at work that overcome your desire to take care of your health. 

And I'm a person with a long history of healthful eating. I make my living helping others do the same! 

That doesn't mean it's hopeless. It means that modern life is complex, and creating awareness of behaviors, cultivating self-compassion, and creating a plan for subsequent encounters are key to establishing guardrails around your eating (and not just another diet 😃).

In this case, I took time to think about why I ordered them, what these nuggets are actually made of, and how I behaved with them. The last part is key.

Did I overeat, or was the food compelling me to keep consuming?

So, what's in a Tot?

Tator Tots are repurposed potato waste mixed with sugar (dextrose) and industrial oils (which create palatability and offer little nutrition). The waste itself is a mixture of flakes and pieces from other potato products. That's important because it increases bioavailability right off the bat. 

Over the years, nutrition science has become more sophisticated, and research by ARS scientists is showing that counting calories isn’t always as simple as it may seem.

The concept behind this is “bioavailability.” For example, while an ounce of almonds has approximately 160 calories, not all of those calories may be used by the human body. This is the idea of “bioavailability.”

The idea is simple. Bioavailability means a 'food' (in quotations because I think of ultra-processed as being edible but not food) is absorbed more quickly, and the calories are more available. Great for endurance runners who struggle to consume them quickly enough. Bad if you're a regular person who walks for exercise and occasionally visits the gym.

Today, 57% of every calorie consumed comes from ultra-processed foods, and people who eat them consume 500 more calories per day. 

So, yes, it matters if I took the Tots. 

My entire approach to a healthy weight (which has served me well for fifteen years and counting) is to eat whole, intact foods that calm my hunger and nourish my body. I don't want to fight my body or stimulate my hunger.

That means I should've taken the fried potatoes. 

Fried potatoes start and end as a whole food. If you make them in olive oil, then you've used a heritage food. Members of my weight loss program are often surprised to discover that they don't need to limit real food fats. Extra-virgin olive oil is one. Schmaltz, is another. Your body knows how to feel full when you eat them, and because the food is intact, you will absorb far fewer calories.

That's food freedom.

How to make schmaltzy, real food, fried potatoes.

1. Heat a heavy skillet on MEDIUM heat for up to 15 minutes.
2. Slice as many waxy, yellow potatoes as your pan can hold.
3. Add copious olive oil and a big scoop of schmaltz.
4. As soon as the fat is shimmery, add potatoes.
5. Generously sprinkle coarse, grey salt (or kosher).
6. Let it sit until one side browns. Turn. Do it one more time.
7. TASTE... Eat.

This dinner brought to you by COOK! My modular, no-recipe cooking course using only real food. I can tell you it was scrumptious.

 🧡

Rebecca