When navigating the aisles of a grocery store, do you consciously examine the ingredients of the food you’re buying? Do you consider whether they are organic or heavily processed? Understanding the nature of processed foods is crucial for making informed dietary choices. Many individuals are either unaware or unconcerned about the degree to which their food is processed. However, extensive research has linked a high intake of processed foods to significant health problems, including heart disease, diabetes, and various forms of cancer. Even your favorite fast-food chains primarily serve processed foods.
According to Michael Garcia, MD, a nutrition specialist at UCLA Health, understanding what constitutes processed food empowers individuals to make better choices for their well-being.
“The broadest definition of processed food is any raw commodity that is altered from its natural state,” Dr. Garcia explains. “It’s important to recognize the spectrum of processing, ranging from minimally processed items like packaged spinach to highly processed products like pastries or frozen pizzas.”
Generally, processed foods undergo alterations during preparation, such as freezing, canning, baking, or drying. Many contain elevated levels of fat, salt, and sugar, ingredients often associated with negative health outcomes. However, it’s essential to remember that not all processed foods are detrimental. For instance, broccoli, even when frozen, retains its nutritional value and cancer-fighting properties. Therefore, the goal isn’t to eliminate all processed foods but to make informed choices.
Frozen vegetables and fruits, often preserved at their peak freshness, and canned produce can be convenient and affordable ways to incorporate essential nutrients into your diet.
Identifying Natural Foods
When individuals decide to embrace a healthier diet, they often begin questioning how to identify natural, unprocessed foods.
Hanee Park, MS, RD, a registered dietitian at the UCLA Center for Human Nutrition, suggests that, in most cases, the fewer the ingredients, the more natural the product.
“When selecting peanut butter, ideally, the ingredient list should simply state ‘peanuts’. Avoid products containing additives or oils,” Park advises.
Common additives to avoid include hydrogenated vegetable oils, tropical oils like palm oil, preservatives such as sodium nitrite or nitrate, flavor enhancers like monosodium glutamate (MSG), and added sweeteners like corn syrup, cane juice, or artificial sweeteners.
This principle applies to other foods as well. When purchasing frozen spinach, the ingredient list should only list spinach, without added salt or other additives.
“Generally, the shorter the ingredient list, the better. This indicates less processing,” Park emphasizes.
Dr. Garcia adds, “When evaluating a food item, ask yourself, ‘How close is it to its natural state?'”
“Greens, fruits, and vegetables generally appear in their natural forms. The same applies to meat, which is cut in various ways but still originates from its natural source.”
Unhealthy Processed Foods to Avoid
Eliminating unhealthy processed foods can significantly contribute to weight loss and a healthier lifestyle. Here are some examples of unhealthy processed foods to minimize or avoid:
- Sugary beverages (sweetened coffee, tea, energy drinks, and soft drinks)
- Deli meats, hot dogs, and sausages
- Frozen pizza and frozen meals
- Packaged snacks (chips, cookies, crackers, and baked goods)
- Most breakfast cereals
- Canned or instant soups
- Boxed instant pasta products
- Sweetened yogurt
- Bouillon cubes or paste
Natural and Minimally Processed Food Options
Consider incorporating these natural foods into your diet:
- Fruits and vegetables (fresh or frozen, without added salt or sugar)
- Nut butters (peanut, almond, cashew) without added sugar or oil
- Unsalted and unsweetened nuts and seeds
- Frozen meat or fish without added salt or preservatives
- Canned tuna in water
- Low sodium or no salt added canned/jarred vegetables, beans, and tomatoes
- Low sodium or no salt added broth with minimal additives
Challenges in Switching to Natural Foods
Advertising and Addiction
The potent combination of advertising and the sensory memory of our taste buds can make it challenging to break free from the addictive nature of processed foods. Additives like flavorings, salt, and sugar possess addictive qualities that encourage repeat consumption.
“We taste something, and our brain interprets it as ‘good’,” Dr. Garcia explains.
“Then, we see that item or an advertisement that evokes the same feeling or craving. We can’t control our body’s response. It’s not something we can simply switch off.”
The prevalence of fast-food commercials compared to those promoting healthy eating is largely due to the economics of the fast-food industry, which generates billions of dollars.
Cost of Healthier Foods
Financial constraints are another barrier to adopting a predominantly natural food diet. Healthier foods tend to be more expensive, making it difficult to consistently purchase fresh options. However, affordable, minimally processed foods are available.
“Most people cannot grow their own food, so purchasing loose fruits and vegetables from the store is the next best option,” Dr. Garcia suggests. “If that’s not feasible, frozen fruits and vegetables are alternatives, or you can buy frozen foods in bulk. Canned foods are also a good option, and some brands don’t add additives.”
Dietary Conditioning
Our upbringing significantly influences our dietary habits. Individuals raised in households where meals were traditionally prepared at home tend to have better meal preparation habits as adults compared to those who grew up frequently eating out.
Fast-food habits can lead to processed food addiction. One of the most effective strategies for reducing processed food consumption is to prepare and cook meals at home.
Making the Transition to Natural Foods
Changing our diet is often easier said than done. We may not realize the extent of our food addictions until we attempt to change our eating habits.
“Diet should be individualized. I recommend starting with an objective assessment,” Park advises. “Keeping a food diary is a good idea. It may sound tedious, but you often don’t realize what you’re consuming until you record everything you eat.”
Key Ingredients to Limit
Park suggests focusing on limiting three key ingredients to steer yourself toward more natural foods.
“While numerous additives exist, the three main ingredients to watch out for in processed foods are saturated fat, added sugar, and sodium,” Park explains.
While Nutrition Facts labels can be challenging to interpret, terms like “saturated fat” and “added sugar” should be red flags. Ideally, added sugars and saturated fats should account for less than 10% of your total calorie intake. Calculating your daily caloric needs requires understanding how to measure your caloric intake.
Monitoring Salt Intake
Many processed foods already contain high levels of sodium. Adding blended flavorings or sugar to processed foods high in salt exacerbates the issue, Dr. Garcia cautions.
“When preparing organic meals at home, you can use plain spices that add flavor without the added salt,” he suggests.
Park adds, “When it comes to sodium, it’s not just about table salt, but also MSGs and other additives that contain salt chemically. Overall, aim for a daily salt intake of less than 2,300 mg.”
The American Heart Association (AHA) recommends limiting sodium intake to 2,300 mg per day, equivalent to one teaspoon of salt.
Evolving Knowledge
Dr. Garcia and Park emphasize that our understanding of processed and natural foods continues to evolve as more nutrition studies are conducted.
“Over the past five to ten years, we’ve begun to re-evaluate the ingredients of many foods previously considered healthy. These discussions are ongoing,” Dr. Garcia states.
Common foods often mistaken as consistently healthy include granola bars, flavored yogurts, certain protein drinks and bars, sports drinks, and many gluten-free snacks and breakfast cereals. These foods often contain unhealthy additives.
“There’s nothing accusatory,” he clarifies. “We’re simply discussing new insights we’ve gained regarding nutrition.”
By understanding the nature of processed foods and making conscious choices, you can significantly improve your overall health and well-being. Prioritize whole, unprocessed foods, and carefully examine ingredient lists to make informed decisions that support a healthier lifestyle.
