Are processed foods harmful? Debunking myths and misconceptions
“I really try not to eat processed foods.” You hear it come out of your mouth, and just as it happens, you realize you only have the tiniest idea of what it actually means. means. At least that's how it used to be for me. Even if you haven't expressed this feeling out loud, you've probably heard the term and, in an effort to get it, healthier, has been trying to cut down on those pesky, even life-threatening (?) processed foods. But what exactly does this vague designation mean and are processed foods really as bad as they are made out to be? Should you avoid processed foods completely, and if so, how? Answering the first of these questions might help understand the rest.
What are processed foods?
The term processed food actually applies to any food that has been altered in any way before sale or consumption. THE The International Food Information Council qualifies (PDF) food processing as “any deliberate change in a food that occurs before it is available for us to eat — as simple as freezing or drying foods to preserve nutrients and freshness or as complex as formulating a frozen meal with the right balance” of nutrients and ingredients.
There are a thousand and one ways to modify foods, from the most drastic to the most basic, from ancient techniques – like drying and fermentation – to more modern, chemical and biological modifications, with new ones being developed all the time. Foods are also modified for many different reasons, from improving taste and visual appearance to extending shelf life, but also for unexpected reasons that you may not associate with transformation and can actually be very good for you.
Note: For the purposes of this article, we will not discuss genetically modified foods, or “GMOs,” which have been modified before growth at the molecular level and which pose a distinct set of questions and concerns.
The few completely unprocessed foods—the ones you've told yourself to eat as much as possible—are a fairly small list of fruits and vegetables, meats, nuts, seeds, and a few other foods that are mostly eaten. as they were when they left the earth, the tree, the vine, the pod, the shell, the sea or the farm. So a better question to ask yourself while wandering the aisles of the supermarket is not “is it processed?” but rather “how is it treated?” and also “how is it treated?” Speaking very in general, the less processing the better, but there are some important caveats.
Learn more: 7 ways to eat healthy without spending a lot
How a food is processed matters more than whether or not it is processed.
Raw fruits and vegetables, especially organic versions, are often the least processed foods in the grocery store.
Certain minimally processed foods such as bagged vegetables, fresh fruit, plain rice and cereals, green salads, seeds, nuts and roasted coffee beans are technically processed, but in harmless ways, such as simply cooking, grinding, or preparing them for convenience in stores and at home. These foods are processed for your benefit: cleaned, cooked or cut for safety and ease.
Slightly more processed foods, like boxed crackers or frozen fruits, vegetables, and legumes, often undergo processing in addition to cooking, such as an added preservative like salt or sugar, but the effect is often minimal because most The basic packaging and freezing processes are efficient and relatively non-invasive.
Canned foods aren't as simple to navigate, as they typically contain more ingredients and more complex processing or preservation methods. Peaches, for example, are often canned in a corn syrup-based juice, while many other canned vegetables and soups are full of nitrates and preservatives. There is also the presence of BPA, an industrial chemical present in the metal of some food cans that have been linked to serious health problems. But ultimately, almost all canned, canned, and frozen foods will experience a few loss of nutrients, so fresh is always better if possible.
Moderately processed foods
Quality bread is generally not processed in a way that could harm you, but be careful of bread that has been bleached to remove color or filled with sweeteners to improve taste.
More processed foods include those modified for taste and appearance with sweeteners, flavoring agents and preservatives. These include many shelf-stable bottled sauces, salad dressings, soups, batters and sauce mixes. This more complex category requires you to read and research specific ingredients so you know what you are putting into your body. A general rule is that the fewer ingredients, the better. And remember, they are listed in descending order, from the most common ingredient (in terms of volume) to the least. Hard-to-pronounce ingredients are often chemicals, sweeteners, colors, nitrates, antibiotics and other preservatives. Most nutritionists advise you to avoid it as much as possible.
Bread and baked goods are a food category ranging from very highly processed to minimally processed, and their consumption should be carefully considered. Blanched white bread and rolls, like Wonder brand, are highly processed and preserved, erasing most of their nutritional value. More natural brands, like Arnold and Bread alone, may still contain preservatives, but not as much as their cheaper, long-lasting friends in the bakery aisle. Again, read the ingredients; the fewer there are in total and the more you recognize, the better.
Ultra-processed foods: avoid at all costs
Although some modern meal delivery and frozen food services are prepared fresh and frozen without preservatives, many are still ultra-processed and should be removed from your diet.
The worst (and most) processed foods often come from the Trojan horse of convenience and include most ready-to-eat, frozen or prepackaged meals, mixes, soups and sweets. The more complicated the food, the more likely it will need to be tampered with to keep it edible and tasty. That means most frozen pizzas and microwave TV dinners, as well as complex packaged desserts with toppings and frosting, like Twinkies and Pop-Tarts. Ultra-processed foods contain extremely low nutritional levels. A Study 2022 in Brazilian adults showed that these foods contribute to premature death at a staggering rate.
Most purchased in store bacon, prepackaged hot dogs and deli meats are also highly processed and filled with nitrates to stop the growth of bacteria, so much so that they are classified as carcinogenic by some standards. This classification does not apply at all levels and some newer food brands such as organic products Amy's kitchen have found ways to prepare and distribute prepared and frozen foods without relying heavily on chemical preservatives. The proof is often in the packaging, so read, read and read again.
Another thing to watch out for are “low-fat,” “sugar-free,” and other “diet” foods that are often processed at a higher rate than others, and often in unhealthy ways. Consider that if a food is advertised as “low fat”, this means that the fat (taste) has been removed from the original product and it has likely either been chemically modified or contains a multitude of aromatic additives to compensate for the loss of flavor. Most often, that means sugar, which is arguably worse for your health than the original fat that has been removed. On the other hand, many low-sugar or low-carb foods are fortified with alternative chemical sweeteners, which range from highly chemical sweeteners (aspartame and saccharin) to more natural ones (stevia and monk fruit).
Some foods are processed for good
Orange juice is often fortified with additional fiber, calcium and other nutrients.
Although the term “processed food” certainly has a negative connotation, many foods are processed to improve or fortify their health benefits and overall nutritional value. Some baked goods and granolas are enriched with fiber or riboflavin, for example. Milk, juices, drinks and yogurts often receive a boost of calcium or vitamins which have varying degrees of positive impact on health.
Pasteurization is another common form of processing, particularly for juices, milk and milk by-products such as cheese and yogurt. It uses heat to eliminate potentially harmful pathogens and extend shelf life. Pasteurization does not rely on heavy additives like other preservation methods and is another example of food processing that should not concern the average person.
In general, the term “processed food” should not be used to scare you or stop you from buying or eating something, but if you suspect or discover that something has been strongly altered, for whatever reason, it would be wise to consider both the means and the process by which it was altered before purchasing it. When it comes to food, as with almost everything else, knowledge is power.
What is health food?
