Read the ingredient list and reject unrecognizable items
Hyman argues that the food industry engineers products to hijack satiety signals by combining chemicals like free glutamic acid and salt, creating an irresistible 'flavor memory.' He contrasts this with whole foods that naturally regulate appetite. By making label literacy a daily habit, consumers can collectively force companies to reformulate, as seen when European warning labels prompted removal of artificial dyes. Hyman emphasizes that this simple practice, if widely adopted, would be more powerful than lobbying because it directly hits corporate bottom lines.
Addictive ultra-processed foods overpower the brain's satiety centers and disrupt the gut microbiome, leading to overconsumption. Eliminating them restores natural appetite control and reduces chronic disease risk.
Hyman reflects on his own childhood eating patterns, recalling how he could eat an entire package of Oreos but could never eat 20 avocados, illustrating how processed foods undermine self-regulation.
If there's something on there that you can't pronounce, you don't recognize, it's in Latin that you don't have in your kitchen, put it back on the shelf. It's pretty easy.

