Processed foods may include baked goods and processed meats, posing negative health effects. Consuming highly processed foods causes weight gain and type 2 diabetes.
Most food needs little processing, not all processed foods are bad. Chemically processed foods contain high amounts of sugar, refined carbohydrates, and trans fats. Because of this, they are a major contributor to obesity. Nowadays, ultra-processed food intake has increased dramatically in the world. These foods account for 25% of a person’s daily energy intake.
This article looks at how processed foods can impact a person’s health in 5 negative ways. Also, we will discuss what to avoid.
What Are Processed Foods?
Processed foods contain high levels of added sugars. Processed food can cause some confusion because we process most foods in some way. Grinding beef, heating vegetables does not make foods unhealthy. While preparing some processed foods, we include refined ingredients and artificial substances. These substances contain little nutritional value. They include chemical flavoring agents and sweeteners.
Some examples of processed foods include:
- Ready meals
- Pizza, cakes and other baked goods
- Processed cheese
- Cereals for breakfast
- Crackers
- Candy and Ice cream
- Instant noodles
- Sausages, nuggets and processed ham
- Sweetened drinks
The Impact of Processed Foods on Health and Wellness
Foods that we process taste good, that contain ingredients like saturated fats and added sugar. These foods contain fewer vitamins which are harmful for health. Eating processed foods was associated with an increase in cardiovascular disease and cerebrovascular disorders.
Excessive saturated fat, sodium and fiber intake in processed foods lead to weight gain.
Now, we look at five reasons that proves that processed foods affect your health .
1. Added sugar
Processed foods contain high fructose corn syrup with no essential nutrients. These foods are high in calories. Consuming too much added sugar on a regular basis leads to overeating. It is also linked with obesity and inflammatory diseases.
Processed beverages and meals contain added sugar in the diet. Sweetened beverages urges you to consume much more sugar than soft drinks. Cutting down on added sugar — by drinking water — is a quick way to make the diet healthful.
2. Artificial ingredients
Processed food packaging contains a list of ingredients mentioned, which are full of unrecognizable substances. Some are artificial chemicals which many people add to make food more palatable. Highly processed foods contain the following chemical ingredients:
- Preservatives
- Artificial coloring
- chemical flavoring
Processed foods contain other chemicals that are not listed on the packaging. Manufacturers use “artificial flavor” as a proprietary blend and they do not disclose exactly what it means.
Many research organizations have tested food additives though the use of these chemicals are controversial.
3. Refined carbohydrates
Carbohydrates which include carbs from whole foods provide more health benefits. The body breaks down simple carbohydrates at a rapid rate, leading to increased spikes in blood sugar. When these levels drop, a person may experience food cravings. Because refined carbs cause fluctuations in increase and decrease in blood sugar. Highly processed foods provide high refined carbohydrates. But, you should prefer carbohydrates which include:
- whole grains
- vegetables
- fruits
- beans and pulses
4. Low in nutrients
Manufacturers of processed foods add synthetic vitamins and minerals to replace natural nutrients during processing. Fruits, vegetables, and grains contain anti-inflammatory, and anticarcinogenic effects. These include flavonoids, tannins and carotenoids. The best way to get essential nutrients is to eat unprocessed and whole foods.
5. Trans fats
Processed foods offer cheap fats, containing refined seed or vegetable oils, which can be inexpensive. While preparing processed foods like snacks, artificial trans fats are prepared by adding hydrogen to liquid vegetable oils. Trans fats increase inflammation in the body which raise levels of low-density lipoprotein and cholesterol. These unnecessary fats decrease levels of high-density lipoprotein in the body. Eating trans fats increase the chances of heart disease, stroke and type 2 diabetes. In order to avoid trans fats, you must avoid processed foods. A person can replace these with coconut oil or olive oil, which serves good health.
Summary
In recent decades, ultra-processed foods are common in diets all over the world. However, eating large amounts of these foods cause negative health risks. To rebalance the diet and maintaining good health requires you to replace processed foods with grains, nuts, seeds, lean meats, fruits and legumes.