Purple Sweet Potato Magic - Foods That Help Protect Against Disease

I'm eating Purple Sweet Potatoes. Why are purple foods so magical for statistically helping to reduce the risk of disease.?  

A few days ago, I listened to a podcast episode of Mel Robbins featuring Dr. Dawn Mussallem — and I honestly haven’t stopped thinking about it since. If you like podcasts, Mel Robbins has incredible podcasts and I learn so much.

Dr. Mussallem is both a cancer survivor and a respected oncologist at the Mayo Clinic, and throughout the interview she shared medical statistic after statistic about how we need to eat foods that  protect our bodies from disease… and eliminate or reduce foods that potentially increase disease risk over time.

Shocking Statistics

The podcast was fascinating, educational, and honestly a little shocking. Dr. Mussallem shared facts that were hard to ignore. She explained that studies now suggest that the foods we eat every single day may either help lower our risk of getting cancer… or quietly increase our risk of getting cancer it over time

Foods That may help lower the risk of developing cancer :

1. Berries especially blueberries (which can be purchased frozen)

Rich in antioxidants that help protect cells from damage and inflammation.

2. Purple Sweet Potatoes

Loaded with anthocyanins — the same powerful antioxidants found in blueberries and purple cabbage that give these foods their deep purple color.

3. Soy Foods — Especially Edamame

Dr. Mussallem explained that minimally processed soy foods are actually linked to protective benefits, despite years of confusion and misinformation surrounding soy.

4. Cruciferous Vegetables - a daily must

Broccoli, cauliflower, cabbage, arugula, Brussels sprouts, and similar vegetables contain compounds associated with cancer protection. 

5. Kiwi

Very helpful for digestion and elimination so toxins and waste do not sit in the body as long.

6. Beans and Lentils

Dr. Mussallem stressed the vital importance of a high fiber diet. Beans and lentils provide vital fiber, antioxidants, and plant protein that help support gut and metabolic health and proper elimination of waste in the body.

7. Leafy Greens- generous amounts

Spinach, kale, romaine, sprouts, arugula and other greens are loaded with nutrients and protective plant compounds. 

 Watch Out For Bad Foods That May Turn On Disease Promoting Pathways

Dr. Mussallem explained that many foods may actually help “turn on” inflammation and disease-promoting pathways in the body. That is honestly hard to ignore.

Avoid or Eliminate- these foods may increase the risk of cancer

1. Processed Meats

Lunch meats, bacon, sausage, hot dogs, and many processed chicken products. Lox and cured fish are classified as processed meats as well.

2. Ultra-Processed Foods

Packaged foods made in factories that contain preservatives, artificial ingredients, food dyes, carrageenan, mono and diglycerides, and other destructive chemical additives.

3. Artificial Sweeteners

This was another major warning. Many sugar-free products contain artificial sweeteners or sugar alcohols such as sucralose, erythritol, aspartame, and others. Emerging research continues to raise concerns about how these additives may negatively affect gut bacteria, insulin response, inflammation, cravings, and overall metabolic health.

I use stevia packets all the time.- sure enough, I checked the package and the first ingredient was erythritol- GEEZ !!! Who Knew??? I just purchased pure stevia online. (why is erythritol scary? scroll down to read under my notes.

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Do you listen to podcasts? Are you a fan of Mel Robbins? Who Do you listen to? 

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Sample High Fiber High Antioxidant Meals

 Cauliflower-Rice Chickpea Bowl (link to recipe

Chickpea "tuna" Sandwich

15 No Fuss Bean Recipes 

Disclaimer: I am not a medical doctor and am not trying to diagnose or treat disease. The information in this blog post is for educational purposes only. Always check with your medical doctor for medical advice and before changing your diet. I simply reviewed the podcast.

My Notes: 

Some of the statistics she shared were startling:

• Ultra-processed foods now make up roughly 63% of the average American diet.
• Diets high in refined grains, ultra-processed foods, and added sugars may increase breast cancer risk by approximately 20%.
• Women with the highest levels of insulin resistance were found to have a 34–78% higher breast cancer risk.
• Processed meats such as bacon, sausage, hot dogs, and deli meats are classified as Group 1 carcinogens — the same category as smoking and asbestos. Meaning there is enough convincing scientific evidence proving processed meats may cause cancer in humans. 

 Erythritol: The major concern from erythritol is blood clotting

Several studies from researchers at the Cleveland Clinic found that erythritol may make platelets more “sticky,” increasing clot formation potential. In studies, people consuming a typical serving had erythritol blood levels rise dramatically, along with increased platelet activity. 

Researchers warned this could raise the risk of:

• Stroke
• Heart attack
• Blood clots

**: erythritol is often hidden inside products labeled “stevia” or “monk fruit.” The front label may highlight the natural sweetener, but erythritol is often the first ingredient in the ingredient list. I had no idea-