Essential guide to processed foods, says nutritional scientist

Processed foods are an important part of our daily diet, from the bread we bake in the morning to the ready-to-eat meals we heat up for dinner.

But not all processed foods are created equal. Understanding the differences can help you make healthier choices.

What are processed foods?

Processed food simply means changing its original form. This is done through methods such as pasteurization, canning, drying and freezing to maintain shelf life.

The following are two common types of food processing defined by the NOVA classification system:

1. minimal processing: This includes basic methods like pasteurization to kill bacteria or canning to preserve fruits and vegetables.
2. super processing: This involves a more complex process that changes the texture and structure of the food, often adding preservatives, emulsifiers, and other additives.

The latter type – ultra-processed – has become a concern for health experts.

Ultra-processed foods are a broad category that includes packaged snack chips, chocolate candies and breakfast cereals.

Scientific research increasingly links these foods to health problems such as obesity and type 2 diabetes.

For example, one randomized controlled trial found that people who ate 80% of their calories from ultra-processed foods ate about 500 more calories per day than those who ate 90% of their calories from unprocessed foods.

Are all ultra-processed foods bad?

It’s important to dig into the details:

1. observational study: These studies suggest that while some UPFs (such as high-fiber breads and cereals) may reduce the risk of type 2 diabetes, others (such as cakes, cookies, and soft drinks) may increase the risk of type 2 diabetes and heart disease. There is also evidence that certain additives may increase the risk of certain diseases, but this evidence is inconsistent.
2. randomized controlled trial: While high-quality trials do show that ultra-processed diets result in higher caloric intake than unprocessed diets, ultra-processed diets are nearly twice as energy dense and lack whole fruits and vegetables. This is important because it is known that energy-dense diets are more likely to lead to spontaneous calorie overconsumption.

Therefore, the best evidence to date seems to suggest that diets high in UPF lead to negative health outcomes for two main reasons:

1. Whole plant foods are low in content: Ultra-processed diets often lack whole plant foods such as fruits, vegetables, legumes, nuts and seeds.
2. high energy density: These diets contain more calories per gram and are prone to overeating and weight gain.

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Tips for enjoying processed foods

Generally speaking, many UPFs (including chips, pastries and other snacks) are not wholesome and should only be enjoyed as snacks.

However, if you eat other types of UPF, such as ready-made meals or supermarket sandwiches (which tend to be lower in vegetables), you can increase the nutritional value of your diet by making sure you include plenty of whole plant foods.

This helps in two ways:

1. Adding lots of vegetables to your meals reduces energy density, which helps keep you feeling full without overeating.
2. The fiber in these foods helps feed the bacteria in your gut microbiome, which we think helps the microbiome prevent you from absorbing as many calories!

Here are some actionable tips for putting science into practice:

• Add fruits, nuts or seeds to cereal: Frozen berries work great, or try grating apples into overnight oats.
• Pair ready-made meals with extra vegetables:Microwavable vegetables make it easy.
• Eat a piece of fruit and a protein shake: It adds fiber and leaves you satisfied.
• Add avocado, cucumber and tomatoes to bread: Make your sandwiches healthier with these delicious additions.
• Use your imagination with burger toppings: Try slicing eggplant, mushrooms, or even pineapple for a delicious twist.

FAQ

Are all processed foods unhealthy?

unnecessary. Ultra-processing can result in foods that are high in fat, low in fiber, and often contain unhealthy ingredients like added sugar and salt, but other types of processing, such as canned beans or frozen vegetables, can still produce nutritious and convenient of food.

What are some examples of processed foods?

Processed foods are often altered from their original state for convenience, preservation, or taste. Common examples include:

• canned food: Foods such as soups, beans and canned fish are often processed to extend their shelf life.
• frozen food: Ready-made dinners and pre-cooked meats are often processed to make meal preparation faster and easier.
• Packaged snacks: Foods like chips, cookies, and granola bars are often highly processed to enhance flavor and extend shelf life.
• Beverages: Soft drinks, flavored milks and some juices are processed, often with added sugar and other additives.
• Bread and baked goods: Many store-bought breads, cakes and pastries are made with refined flour and preservatives to keep them fresher longer.
• breakfast cereal: Grains range from minimally processed oats to highly processed options with added sugar and artificial flavors.
• Condiments and Sauces: Ketchups, salad dressings, and pasta sauces often have added salt, sugar, and preservatives.

What should you pay attention to on food labels when buying processed foods?

Check the ingredient list and nutrition facts list. Look for foods with the least amount of saturated fat, sodium and high-fructose corn syrup or other added sugars. And enjoy foods in moderation that are high in energy density (aka calories) and lacking in whole plants.

Are the fortified vitamins and minerals commonly found in processed foods as effective as those found in whole foods?

Vitamin and mineral fortification can effectively address specific nutritional deficiencies and improve overall nutritional intake. However, they may not always be as beneficial as getting nutrients from whole foods.

Are there healthier alternatives to processed foods?

Yes, choosing to eat as much as possible from whole foods like fruits, vegetables, whole grains, legumes, nuts and seeds is generally a healthier choice. Minimize foods that are high in saturated fat, added sugar, and/or high in calories.

Can processed foods be part of a healthy diet?

Yes, in moderation. It’s important to balance processed foods with whole, nutritious foods and pay attention to portion sizes and overall eating patterns.

How does food processing affect the nutritional properties of foods?

Food processing sometimes reduces the nutritional quality of foods. For example, converting whole wheat into the refined white flour used to make chips and cookies removes much of the beneficial fiber. However, some processing methods, such as canning and freezing, can preserve nutrients.

bottom line

Food processing affects the nutritional quality of food in complex ways. A diet in which the majority of calories come from ultra-processed foods is not recommended.

However, it’s important to realize that not all ultra-processed foods are created equal. There is evidence that some ultra-processed foods, such as high-fiber breads, are actually beneficial.

By making small, smart changes to include more whole plant foods and make your meals less energy dense, you can enjoy a balanced diet without giving up convenience entirely. Remember, it’s all about making smart choices and finding the balance that works for you!