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Ben Grynol asks Levels Co-Founder and “Good Energy” author Casey Means, MD, whether these foods are eat or pass and what to do when it comes to your choices for improving and protecting metabolic health.

00:26 — Pumpkin seeds roasted in a processed seed oil: Eat or pass?

Unroasted is always better. Seed oils, especially when cooked at high temperatures, can cause inflammation and oxidative stress. However, if you’re stuck with a choice between something like cookies or chips vs. roasted pumpkin seeds, the seeds are the healthier choice because you will get a dose of magnesium and other minerals, whereas with the cookies or chips, you’ll be getting empty calories.

2:34 — Farmed salmon and other fish: Eat or pass?

Farmed salmon is an upgrade from an ultra-processed microwave dinner. However, wild salmon is the better choice. Farmed salmon will still have useful nutrients such as vitamins, minerals, and omega-3s. But it could also have environmental toxins and higher amounts of omega-6s, which can be inflammatory.

5:33— Dirty Dozen vs. Clean Fifteen: Eat or pass?

The Environmental Working Group includes a list of the “Dirty Dozen” (foods that are typically contaminated with environmental toxins if not organic) and a list of the “Clean Fifteen” (which typically don’t have a toxic load). Our ultimate goal is to get as many nutrients as we can to help with our cellular health while minimizing the toxic burden. To make things more complex, we also want to minimize glucose spikes, and some plant foods can spike blood sugar, like corn, which is on the “clean” list. If you’re choosing something from the Dirty Dozen, then opt for organic if possible.

#metabolichealth #eatorpass #dirtydozen #healthyfish #nutsandseeds

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