Processed Food: The Good, The Bad, and The Nutritional Truth
Navigating the field of processed foods can be tricky and even confusing. Let’s take a look at what is defined as ‘processed food’ and how to balance convenience and nutrition in our hectic lives.
Processed food has become an integral part of our modern diets. It's convenient, readily available, and often quite tasty. However, it has also garnered a bad reputation over the years, associated with health concerns and negative nutritional impacts. In this blog, we'll explore the meaning of processed foods and delve into whether they are our friends or foes when it comes to quality nutrition and our health.
Understanding Processed Foods
Food Standards Australia and New Zealand defines processed food as “Foods that have been modified from their original fresh or whole state.” These alterations can include milling, cooking, freezing, drying, canning, pasteurising, fermenting, and the addition of preservatives, flavour enhancers, and other food chemicals. Processed foods can be found in nearly every aisle of the supermarket, from canned vegetables to microwaveable meals and snacks. Examples of common everyday processed foods include:
• bread
• breakfast cereals; rolled and puffed grains
• cheese, yoghurt, dips, butter, margarine
• cakes, biscuits, jams, spreads
• milks, juice, soft drinks
• tinned fruits and vegetables; frozen fruits and vegetables
• snacks such as chips, crackers and muesli bars
• meat products, such as bacon, sausage, ham, salami and paté
• pre-packaged, ready to eat meals (including frozen meals)
• Commercial burgers and pizzas; confectionary; deep-fried foods
Looking at this list, we can see that some healthy foods fall into the category of ‘processed foods’. Foods such as quality wholemeal bread, yoghurt, puffed grains, traditional cheeses and even frozen fruits and vegetables can be considered as processed foods. You could even say that if you blended a banana, an orange and a handful of almonds together into a smoothie, the food has been processed!
So, is processed food all that bad?
The truth is — it depends. In his book ‘Metabolical: The Truth About Processed Food And How It Poisons People And The Planet’, Dr Robert Lustig mentions a keynote about processed food, in that what really matters is — what has been done to the food? Using our smoothie example, what has been done to the food? A simple blending of fresh ingredients. Pretty harmless, right?
There are many processed foods on the supermarket shelves that could be considered healthy food options. Food processing has enabled food to be more accessible, last longer and prevent foodborne illnesses. Examples include freezing, canning and pasteurisation. Some foods require processing to make them more digestible such as soaking and cooking beans (tinned beans) or fermenting and pickling certain vegetables and grains (jarred olives or sourdough bread, for example).
Without a certain amount of processing, these foods would be very difficult for us to digest to be able to obtain the nutrients from them. Imagine yourself buying a packet of whole oats that had not been rolled or crushed. You would need to thoroughly soak, crush or heat the oats to remove the outer husk, to be able to chew them well enough and digest them properly. Instead, food companies have removed the tough, indigestible husk for us. The important point to consider is that these types of foods have been minimally processed to retain essential nutrients.
“The more food is refined, processed, modified, or boosted with chemicals, the more its inherent goodness is lost”
On the other hand, there are many processed foods that could be considered unhealthy food options, detrimental in fact. These are foods that have been altered significantly from their natural state (usually stripped of their nutrients) and contain numerous artificial additives and preservatives. These foods are commonly termed, ultra-processed foods. One could say that these foods are not actually food at all, and that the processing of these foods disrupts human digestion rather than helps it. Some examples include highly processed meats like polony or salami, refined or hydrogenated seed and vegetable oils, refined white flours, refined sugars, and foods made with these ingredients.
Nutritional Concerns of processed foods
High in Sugar, Salt, and Unhealthy Fats: Processed foods are notorious for their high levels of sugar, salt, and unhealthy fats (trans fats). While they help to preserve food, these ingredients can contribute to health issues such as inflammation, hypertension, heart disease, and other chronic diseases when consumed in excess.
Poor Nutrient Density: Many processed foods lack essential nutrients and fibre, leading to an unbalanced diet if they make up a significant portion of one's meals. Think refined white flour or sugar and foods made with these ingredients.
Hidden Ingredients: Some processed foods contain additives, preservatives, excess sugar, and artificial flavourings that can be harmful and cause inflammation in the body. Food labels also have the potential to be misleading.
Overeating: The convenience of processed foods can lead to overeating because they are often designed to be highly palatable, encouraging us to eat more than we need. Food addiction is now an area of emerging research, in particular, sugar addiction.
“Processed food isn’t just toxic, it’s addictive”
Convenience and Accessibility of Processed Foods
Time-saving: One undeniable advantage of processed foods is their convenience. In our fast-paced lives, they offer a quick solution for busy individuals and families. For those with hectic schedules, having access to quick options can be a lifesaver.
Shelf Life: Many processed foods are designed to have a longer shelf life, reducing food waste and allowing people to keep them in stock without worrying about spoilage.
Affordability: Processed foods are often more budget-friendly than fresh produce or organic alternatives, making them accessible to a broader range of consumers.
Variety: Processed foods offer a wide range of flavours and options, catering to diverse tastes and dietary preferences.
Savvy Shopping
While processed foods can be convenient and budget-friendly, they should not make up the majority of your diet. Here are some savvy shopping tips for choosing healthier, minimally processed foods:
Read Labels: Check the nutrition labels on processed foods and read them carefully to understand what you're eating. Look for products with lower levels of sugar, salt, trans fats, preservatives and other additives. The less ingredients in a food, the better.
Choose Wisely: Opt for processed foods that are closer to their natural state, such as frozen fruits and vegetables without added sauces or canned beans with no added sodium.
Limit Consumption: Consume processed foods in limited amounts. Make an effort to cook fresh meals whenever possible and reserve processed options for times when you need a quick meal or snack (minimally processed of course!)
Fresh is Best: Incorporate fresh fruits, vegetables, whole grains, nuts, seeds, lean meats, fish and minimally processed dairy into your diet to ensure you get a wide range of essential nutrients.
Make Time for Food Prep: Preparing and cooking food at home allows you to have more control over the ingredients you use, making it easier to prepare balanced and nutritious meals. Treat real, whole foods as ingredients, rather than buying foods that contain ingredients.
all in all
Processed foods can be convenient substitutes in a busy, modern lifestyle, but their overconsumption can lead to health problems. Some foods do require processing to make them safe to eat and easier to digest, with minimally processed foods being the healthiest choice. Ultimately, it is ultra-processed foods that should be drastically limited or avoided altogether. The key is to strike a balance, being mindful of what you eat, and prioritising whole, fresh foods whenever possible. In the end, your relationship with processed foods depends on how you choose to incorporate them into your diet and lifestyle.
Remember – Fresh is Best!
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The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.