Processed food is any food that has been altered in some way during preparation and processed to stay for days. Processing food can be – freezing, cooking, drying, canning. Not all processed foods are unhealthy. Some of the processed foods become unhealthy to consume due to higher amounts of fat, salt, and sugar.

Not all processed foods are bad for us. Some of the processed foods that we consume are- cheese, canned vegetables, canned fruits, bread, pies, pastries, meat products, microwaveable meals and ready meals, biscuits, soft drinks, milk etc. In this list, milk needs to be processed because pasteurization technique is essential to keep milk safe for consumption. Some of the cereals and breads that contain high fiber amount are good. Similarly, oil extracted from seeds is essential and is good to use.  These foods can be part of a regular diet.

According to Dr. Michael Garcia, MD, a nutrition specialist at UCLA Health if people understand what processed foods are, they can make better decisions for their health. “The broadest definition of processed food is any raw commodity that is altered from its natural state,”

As per Hanee Park, MS, RD, a registered dietitian in the UCLA Center for Human Nutrition, always check the ingredients. “The shorter the ingredient list, the better. That means there is less processing involved”

Some of the additives that are used in processed foods are;  hydrogenated vegetable oils and tropical oils such as palm oil, preservatives such as sodium nitrite or nitrate, flavor enhancers such as monosodium glutamate (MSG), and added sweeteners such as corn syrup, cane juice or artificial sweeteners, among others.

Always question yourself before buying any processed food – how close is the food that you are trying to buy is close to its natural state?

When processed food has additional or added sugar, salt and fat to extend the shelf life or for food texture improvement then the processed food is not good for us. Generally, the processed foods are considered less healthy than whole, unprocessed foods due to following reasons:

• High in added sugars: Processed foods often contain added sugars, which can contribute to weight gain, type 2 diabetes, and various other health issues. These sugars are often hidden under different names on ingredient lists.
• High in unhealthy fats: Processed foods can be rich in unhealthy fats, particularly trans fats and saturated fats. These can raise bad cholesterol levels and increase the risk of heart disease.
• High in sodium: Processed foods are often loaded with salt to enhance flavor and extend shelf life. High sodium intake is associated with high blood pressure, which is a major risk factor for heart disease and stroke.
• Low in nutrients: Many processed foods are stripped of their natural nutrients during manufacturing and then “fortified” with synthetic vitamins and minerals. However, these synthetic nutrients may not be as beneficial as those naturally found in whole foods.
• Contain additives: Processed foods often contain artificial additives, such as preservatives, flavor enhancers, and colorings, which may have adverse effects on health. Some people are sensitive or allergic to certain additives.
• Lack of fiber: Whole foods like fruits, vegetables, and whole grains are rich in dietary fiber, which is essential for digestive health. Processed foods are typically low in fiber.
• Calorie dense: Many processed foods are calorie dense and nutrient-poor, which can lead to overconsumption and weight gain.
• Negative impact on satiety: Processed foods may not be as satisfying as whole foods, potentially leading to overeating and weight gain.
• Disruption of hormonal balance: Some additives and artificial ingredients in processed foods can disrupt hormonal balance, potentially affecting appetite regulation and metabolism.
• Convenience and overconsumption: Processed foods are often designed to be convenient and easy to consume, which can lead to overconsumption and mindless eating.

It is important to note that not all processed foods are inherently bad, and some are necessary for practical reasons, like frozen vegetables or canned beans. However, there is a distinction between minimally processed foods and highly processed, ultra-processed foods. Minimally processed foods, like frozen vegetables or whole-grain bread, retain much of their natural goodness. Highly processed foods, like sugary cereals, fast food, and most packaged snacks, are often best consumed in moderation.

A balanced diet should prioritize whole, unprocessed, or minimally processed foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, while minimizing the consumption of highly processed items. This can help ensure better overall health and nutrition.

References:

https://www.uclahealth.org/

https://www.nhs.uk/

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