Michael Pollan is famously healthy. For decades, the author and journalist has investigated the hidden dangers of corporate agriculture and the meat industry and pulled back the curtain on our food system to help consumers make well-informed choices about what they eat.
But in a food culture where chips, sugary cereals, and soft drinks are often the most affordable and accessible options, even he admits it can be hard to refuse some tasty, processed treats.
"I have a weakness for potato chips," Pollan told Business Insider, ahead of the release of his latest film. "If they're in the house, they'll get eaten."
In his new documentary, "Food, Inc. 2," Pollan explores America's addiction to ultra-processed foods. Behemoth food companies like Nestlé, Coca-Cola, and Kellogg's make billions of dollars producing cheap, hyper-palatable snacks and drinks.
"I think that the more you know about food, the more it shapes your diet," Pollan said. "Doing the sorts of investigations of the food system that I've done changes the way you eat."
Over the years, he's developed a few techniques that help him eat less processed food.
What makes ultra-processed snacks so addictive?
It's not just a matter of willpower: Ultra-processed snacks, like potato chips, are designed to make you want to scarf down the whole bag.
Potato chips are full of refined carbohydrates and fat. Research suggests that this combination has an addictive effect on the brain's reward systems, delivering a dose of the feel-good neurochemical dopamine every time you eat one.
The speed at which ultra-processed foods deliver carbs and fats to the body also plays a role in this cycle. Since ultra-processed foods are designed to be quick and easy to consume, people eat more calories as a result.
How Pollan curbs his chip cravings
Pollan's secret to eating fewer potato chips is simple: He doesn't buy them.
"I have a practice of keeping mediocre snack foods around — ones that are far from addictive," he said.
He stocks his cupboards with snacks that aren't as tempting, like walnuts. Then, when he inevitably heads down to the kitchen to reheat his coffee or tea, he only grabs a single handful.
"You can't eat that many walnuts. They're not that good — they're kind of dry," he said.
Tree nuts are loaded with healthy protein and fiber, which is why they've long been a dietary staple around the world. Walnuts, in particular, are a rich source of healthy Omega-3 fatty acids and are great for your heart, gut, and brain health.
But if you're allergic to nuts or just not a big fan of them, there are other healthy options like kale chips, seaweed snacks, or roasted chickpeas.
And when perusing packaged snacks at the grocery store, make sure to look at the ingredients. If there's a long list you don't recognize or can't pronounce, that snack is probably ultra-processed.
"A very good definition of ultra-processed food is it is made from ingredients that no ordinary person keeps in their pantry," Pollan said.
