Most foods are processed to some extent, so the term “processed” food can be confusing.
Foods that have been processed mechanically, such as by grinding meat, heating vegetables, or pasteurizing food, are not necessarily unhealthy. The healthiness of food is not affected by processing that does not include chemicals or other ingredients.
There is a distinction between chemical and mechanical processing.
Chemically processed food is often made up of refined ingredients, artificial substances, and little nutrition. Chemical flavoring agents and colors are often added.
As compared to whole foods, these ultra-processed foods are often called “cosmetic.”
Examples of ultra-processed food include:
- Ready-to-eat meals that are frozen
- Baked goods, including cakes, pizzas, and pastries
- Packaged bread
- Processed cheese
- breakfast cereals
- Crackers and Chips
- Candy and Ice Cream
- Instant noodles and soups
- Reconstituted meats such as sausages and nuggets.
- Sodas and other sweetened beverages
Is processed food bad for you
Ultra-processed foods tend to be tasty and inexpensive.
They do contain ingredients, however, that can be harmful in excess. These include saturated fats and added sugar. They also have less fiber and vitamins than the whole food.
A large studyTrustedSource involving over 100,000 adults found that eating 10% less ultra-processed food was associated with a higher risk of heart disease and coronary artery disease.
Researchers reached this conclusion by taking into account the intake of sugar, fiber, sodium, and saturated fat.
A second large study, Trusted Source, which involved almost 20,000 adults, found that eating four or more servings of processed foods daily increased the risk of death from any cause. All-cause mortality increased by 18% for each additional serving.
According to other research (Trusted Source), eating foods that are highly processed can cause weight gain.
We will examine seven reasons that processed foods may increase a person’s risk of illness.
1. Add sugar
Processed food tends to have added sugar and often high-fructose corn syrup. The added sugar does not contain any essential nutrients, but it is rich in calories.
Regularly eating too much sugar may lead to compulsive eating. It’s also associated with conditions like obesity, metabolic syndrome, and type 2 diabetes.
Sugar is added to processed foods and drinks. Sweetened drinks are an important source of added sugar. People tend to consume more sugar in soft drinks than they think.
By drinking sparkling water in place of sodas, you can make your diet healthier.
2. Artificial ingredients
Ingredients listed on processed food packaging are often filled with unrecognizable substances. Some of these are artificial chemicals added by the manufacturer to make the food taste better.
Often, highly processed foods contain these types of chemicals.
- Preservatives are used to keep food fresh.
- artificial coloring
- Chemical flavoring
- Texting agents
Processed foods may also contain additional chemicals not listed on the labels.
“artificial flavor,” for example, is a proprietary mix. The manufacturers are not required to reveal exactly what the term means. It is typically a mixture of chemicals.
Most food additives have been tested for safety by official organizations, but the use of these chemicals is still controversial among doctors and researchers.
3. Refined carbohydrates
Carbohydrates play a vital role in any diet. Carbohydrates from whole food sources are far more beneficial to your health than refined carbs.
This rapid breakdown of simple or refined carbohydrates causes blood glucose to spike rapidly, as does insulin. These levels can then drop, and a person might experience low energy or food cravings.
Consuming refined carbohydrates is associated with an increased Risk of Type 2 Diabetes.
Highly processed foods often contain high levels of refined carbohydrates.
Healthy sources of carbohydrates include
- Whole grains
- vegetables
- fruits
- Beans and pulses
4. Low in nutrients
Ultra-processed foods have very few essential nutrients compared to foods that are whole or minimally prepared.
Manufacturers may add synthetic minerals to replace nutrients that are lost during processing. Whole foods contain additional compounds that are beneficial to health. Ultra-processed food does not.
For example, fruits, vegetables, and grains contain healthy plant compounds. They are trusted sources that have anti-inflammatory and anticarcinogenic properties. They include flavonoids, anthocyanins, tannins, and carotenoids.
Eating whole, minimally, or unprocessed foods is the best way to obtain all of the essential nutrients.
5. Low in Fiber
Dietary Fiber is a fiber that has many health benefits.
Fiber helps to slow down the absorption and digestion of carbohydrates, allowing people to feel fuller with fewer calories. Fiber also feeds the friendly bacteria found in the gut and helps to boost heart health.
The natural fiber in most ultra-processed food is lost when it’s processed.
High-fiber, healthy foods include
- Legumes
- vegetables
- fruits
- Nuts and seeds
- Whole grains
6. Quick calories
Foods are easy to chew and swallow because of the way manufacturers process them.
It takes less energy to consume and digest ultra-processed food than less or whole-processed foods.
It is, therefore, easier to consume more of these foods in a shorter period. This causes a person to consume more calories and use fewer for digestion than if they ate whole foods.
This can increase the chances that a person will consume more calories than they use up.
7. Trans fats
Ultra-processed foods often contain unhealthy, cheap fats. They often contain vegetable or seed oils that are easy to use and inexpensive.
Trans fats are created by adding hydrogen to liquid oils of vegetable origin, which makes them solid.
Trans fats cause inflammation within the body. Trans fats also increase the levels of “bad” cholesterol and lower levels of “good” cholesterol.
Trans fats are associated with an increase in heart disease, stroke, and type 2 diabetes. According to a study from 2019 Trusted Source, a 2% rise in trans fat intake is associated with a 23% increase in cardiovascular risk.
Avoiding processed foods is the best way to avoid refined oil and trans fats. A person can replace these with healthful alternatives, such as grains and nuts. Also, replace lean meats with fruit or vegetables.
