What is processed food?
Because almost all foods are processed in some way, the term “processed food” can be confusing.
Mechanical processing, such as grinding beef, heating vegetables, or pasteurising foods, does not always result in unhealthy foods. If no chemicals or ingredients are added during the processing, the food’s nutritional value is not diminished.
There is, however, a distinction between mechanical and chemical processing.
Chemically processed foods frequently contain only refined ingredients and artificial ingredients with little nutritional value. They frequently contain chemical flavouring agents, colours, and sweeteners.
When compared to whole foods, these ultra-processed foods are sometimes referred to as “cosmetic” foods.
The following are some examples of ultra-processed foods:
• Frozen or ready-to-eat meals
• Pizza, cakes, and pastries are examples of baked goods.
• Bread that has been packaged
• Cheese products that have been processed
• Cereals for breakfast
• Chips and crackers
• Ice cream and candy
• Soups and instant noodles
• Meats that have been reconstituted, such as sausages, nuggets, and fish fingers
Are processed foods bad for you?
Ultra-processed foods have a pleasant taste and are frequently inexpensive.
However, they frequently contain ingredients that, if consumed in excess, can be harmful, such as saturated fats, added sugar, and salt. These foods are also lower in dietary fibre and vitamin content than whole foods.
In a study involving nearly 20,000 adults, discovered that eating more than four servings of processed food per day was associated with an increased risk of all-cause mortality. According to other research, eating highly processed foods can lead to weight gain.
Most foods require some form of processing, and not all processed foods are harmful to the body.
Chemically processed foods, also known as ultra-processed foods, on the other hand, are high in sugar, artificial ingredients, refined carbohydrates, and trans fats. As a result, they are a major contributor to global obesity and illness.
We will look at some reasons why processed foods can be harmful to one’s health in the following sections.
- Added sugar
Consuming an excessive amount of added sugar on a regular basis can lead to compulsive overeating. Obesity, metabolic syndrome, type 2 diabetes, and inflammatory diseases are also associated with it.
Processed foods and beverages are significant sources of added sugar in the diet. Sweetened beverages are a particularly significant source; people consume far more sugar than they realise.
- Artificial ingredients
The ingredient list on the back of processed food packaging is frequently filled with unidentifiable substances. Some are artificial chemicals added by the manufacturer to make the food more appealing.
The following chemicals are frequently found in highly processed foods:
• Preservatives, which keep food from spoiling quickly
• Colorants synthesised
• Flavouring with chemicals
• Agents of texturing
- Refined carbohydrates
Carbohydrates are an important part of any diet. Carbohydrates from whole foods, on the other hand, provide far more health benefits than refined carbohydrates.
Consuming refined carbohydrates is associated with an increased risk of diabetes because they cause frequent increases and decreases in blood sugar.
High-refined-carbohydrate foods are common in highly processed foods. - Conclusion
Ultra-processed foods have become increasingly common in people’s diets around the world in recent decades. However, eating a lot of these foods raises health risks.
To rebalance or improve the health of one’s diet, replace ultra-processed foods with whole foods such as grains, nuts, seeds, lean meats, fruits, vegetables, and legumes.
Last Updated on August 16, 2021
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