Walking through the grocery store, there’s no shortage of food to choose from. Aisles upon aisles of snacks, meals, cooking staples, and everything else you can possibly imagine. While the shiny packaging and eye-catching graphics may look enticing, when you read the ingredient list, it’ll change your mind pretty quick.
The thing with processed food is that unless you’re picking your own food from the ground or growing your own grains, most of the food we consume is processed in some capacity. Be it heating, canning, baking, milling, or drying, processing is required to form many of the staples we eat on a daily basis.
However, basic preparation and preservation techniques don’t necessarily turn wholesome food into “junk”; it’s when you start adding things here and there to prolong shelf life, enhance flavor, and boost texture, that’s when things take a turn.
Don’t be fooled by the pretty packaging and catchy names. Ultra-processed food doesn’t have a place in a healthy and balanced diet, so we’re giving you the rundown on why processed food shouldn’t be consumed and five major processed foods to avoid.
What Is Processed Food?
There’s a lot of confusion as to what processed food is because most foods are processed in some way. The difference lies in how the foods are processed.
Mechanical processing—like what happens when meat is ground or vegetables are partially cooked before flash freezing—has minimal effect on the food itself and doesn’t make a healthy food unhealthy.
There are no chemicals or additives to the food, which means it remains in a wholesome form and doesn’t deteriorate the nutrient value of the food. Chemical processing, however, is when external “ingredients” are added to the food.
The USDA defines processing as any alteration to a food’s natural state—washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, etc.
However, there are many “health” foods that have undergone processing but are still nutrient dense compared to their more processed counterparts.
So, for the sake of this article, we’re referring to processed foods as any food that includes the addition of preservatives, flavors, nutrients, and other additives to enhance the flavor, texture, or shelf life of the product.
Taking that a step further, let’s differentiate between a few types of processed foods:
- Unprocessed or minimally processed: Unprocessed foods are any edible food part of plants and animals that have not been altered. Minimally processed foods may undergo slight alteration for the purpose of preservation, but are not substantially changed from their original form. That’s things like grinding, refrigeration, pasteurization, fermentation, freezing, and the like.
- Processed culinary ingredients: Food ingredients that are derived from minimally processed food by pressing, refining, grinding, or milling. These are typically used in conjunction with whole foods during the preparation process.
- Processed foods: Unprocessed or minimally processed foods that have added salt, sugar, or fat. These foods often contain multiple ingredients and can be consumed without further preparation.
- Ultra-processed foods: What we also call “highly processed foods,” these are foods from the previous groups that not only have salt, sweeteners, or fat but also include artificial colors and flavors, preservatives, and other additives that promote shelf stability, preserve texture, and increase palatability. They’re often processed several times and are designed to increase cravings so people will eat more. They are generally ready to eat and require little to no additional preparation. Recent research suggests a link between increasing sales of ultra-processed foods and the rise in obesity 1.
The Nasty Side Effects Of Processed Foods
The standard American diet (SAD), also sometimes referred to as the Western pattern diet, is a style of eating common to North America that characterized by a high intake of red meat, processed meat, pre-packaged and refined foods, unhealthy fats, sugar, fried foods, and conventionally raised animal products.
While poor diet was once linked to nutrient deficiencies and malnutrition, it’s now linked with all things excess—calories, saturated fats, trans fats, added sugars, and sodium 2.
Poor diet combined with a lack of physical activity has led to staggering rates of obesity and diet-related chronic disease (diabetes, hypertension, CVD, dyslipidemia, cancer, etc.) worldwide, but the truth is that the SAD is even sadder than we thought.
A 2010 review looking at health and diet in America devised two key findings from their research 3:
- Obesity, CVD, type 2 diabetes, and some cancers are the most prevalent health conditions in Americans and are most strongly associated with diet.
- Americans consume too many calories, saturated fats, trans fats, added sugars, and sodium, and too little vitamin D, calcium, potassium, and fiber.
Studies also suggest that over the past 50 years, the health of Americans has steadily declined, and it’s now estimated that more than 70% of Americans are overweight or obese, which equates to a whopping 100 million people!
And worse, consumption of processed food and fast food may kill more people prematurely than cigarettes 3.
Biggest Culprits
While we may be living a little longer than we were 20 or 30 years ago, we’re not living in good health, posing a major problem. It’s estimated that over 50 million Americans live with a chronic disability that often coexists with disease 4. While genetics play a factor in disease development and disability, diet and lifestyle choices also play a massive role.
Research shows that the majority of Americans don’t meet the recommended daily intake for fruits and vegetables, which is only a mere 2.5 cups of vegetables and 2 cups of fruit. Instead, they’re loading up on processed and refined food that’s quick and convenient. The result? A population that’s sick and unhealthy.
What might these nasty health-killers be? A 2013 study analyzed 14 key components of the American diet and their relation to disease, disability, and death 5. They found that the biggest culprits in US diets are ones that are:
- Low in fruits
- Low in nuts and seeds
- High sodium
- High in processed meats
- Low in vegetables
- High in trans fats (non-naturally occurring; partially hydrogenated)
It doesn’t stop there. Other damaging dietary factors include:
- Low omega-3 fatty acid intake
- Low whole grains
- Lack of fiber
- High in sugar-sweetened beverages
- Low in PUFAs
So, what should you be avoiding if you want to maintain optimal health?
Top 5 Processed Foods To Avoid
1. Sodas (and other sugar-sweetened beverages)
Whether it’s a regular soda or a diet (artificially sweetened) one, they’re a huge no-no. Refined sugar, whether in sweets or beverages, wreaks havoc on just about every aspect of your health.
There’s a large body of evidence supporting the link between excess refined sugar intake and all sorts of chronic health diseases, including obesity, type 2 diabetes, dyslipidemia, atherosclerosis, heart disease, inflammation, and more 6-9. It may taste good, but it’s really not doing your waistline any good… despite what manufacturers may lead you to believe.
2. Processed Meat
While canned meats make the list for this one, we’re also talking about hot dogs, sausages, bacon, and lunch meats that are often smoked, cured, and full of nitrates that do nothing to promote good health.
In fact, the World Health Organization (WHO) has actually classified processed meats as a class 1 carcinogen. And if that’s not enough, the advanced glycation end products (AGEs) produced when animal products are cooked on the BBQ or at high temperatures also contain cancer-causing chemicals like heterocyclic amines, polycyclic aromatic hydrocarbons, and lipid peroxidases, all of which are mutagenic 3.
Processed meat consumption has also been linked to several chronic diseases, including hypertension, heart disease, COPD, and cancer, among others. Need more reason to stay away from it?
3. Pastries And Baked Goods
A croissant or a slice of cake may hit the sweet spot when it comes to cravings, but it’s not hitting it when it comes to health. Like sugar, the high glycemic index of white flour products with added sweetening agents means that glucose rapidly floods with the bloodstream without the presence of nutrients that would otherwise slow down its absorption.
What’s more, many baked goods are also loaded with acrylamides and AGEs. The resulting spike in blood sugar leads to abnormally high levels of insulin, which will also promote angiogenesis that fuels the growth of fat cells, increases cellular replication, and promotes tumor growth (cancer) 3.
But that also means things like flavored crackers, granola bars, cereals, and the like that we may not think are that processed, but they are. They’re loaded with refined flours and devoid of a lot of nutrients your body needs to perform.
4. Conventionally-Raised Meat
There’s no denying that as a society, we love meat, but do you know where your meat actually comes from?
Supermarket shelves are stocked full of conventionally raised meat that not only raises concerns about animal welfare, but the vast amounts of animal protein we consume promotes excessive insulin-like growth factor–1 (IGF-1), which, when combined with flour and baked foods makes for a synergistic “sandwich” of insulin and IGF-1.
This leads to hormone imbalances and weight gain, along with accelerating aging of the brain, interfering with cellular detoxification and repair, and promoting cancer growth 3.
Oh, but it doesn’t stop there. The high ratios of omega-6 to omega-3 fatty acids in conventionally raised meats contribute to major imbalances and the development of chronic systemic low-grade inflammation, which is an underlying pathology in many chronic diseases 10.
If you’re going to consume meat, choose quality over quantity.
5. Fast Foods And Fried Foods
Ever think that the crispy little French fry that’s accompanying your burger can be a massive contributor to weight gain, heart problems, and other major health concerns?
The reason these foods make our nasty list is because any sort of fried foods—especially those from restaurants—are fried in oil that’s been used over and over.
The process of frying creates carcinogens and mutagenic aldehydes; studies show that food that’s cooked in a fast-food restaurant contains over 100 times the level of aldehydes designated as safe 3.
Not to mention they also fry in crappy fats and oils that are known to contribute to major health problems. We’re talking about vegetable, canola, sunflower, soybean, and other industrial seed oils.
Studies show that increased consumption of fried and fast foods is linked to heart disease, diabetes, and obesity, among others 11-13. Why? They’re generally high in:
- Calories
- Salt
- Unhealthy fats (including trans fats)
- Acrylamine (a toxic substance formed during high-temperature cooking)
Final Thoughts
With all of that said, giving in to temptation for a delicious burger and fries or a Twinkie that takes you back to childhood may not seem like the worst decision you can make, but it adds to major health problems when done regularly.
Rather than wasting your money and killing your health, opt to cook at home! Not only is it cheaper, but your heart, waistline, and every other organ will thank you in the long run.
References
- CA Monteiro, G Cannon, JC Moubarac, RB Levy, MLC Louzada, PC The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutr. 2018;21(1):5-17.
- Institute of Medicine (US) Committee on Examination of Front-of-Package Nutrition Rating Systems and Symbols; Wartella EA, Lichtenstein AH, Boon CS, editors. Front-of-Package Nutrition Rating Systems and Symbols: Phase I Report. Washington (DC): National Academies Press (US); 2010. 4, Overview of Health and Diet in America. Available from: https://www.ncbi.nlm.nih.gov/books/NBK209844/
- J Fuhrman. The Hidden Dangers of Fast and Processed Food.Am J Lifestyle Med. 2018;12(5):375-381.
- LI Multiple chronic conditions and disabilities: implications for health services research and data demands.Health Serv Res. 2010;45(5 Pt 2):1523-1540.
- CJ Murray, C Atkinson, K Bhalla, et al. The state of US health, 1990-2010: burden of diseases, injuries, and risk factors. 2013;310(6):591-608.
- JJ DiNicolantonio, SC Lucan, JH O'Keefe. The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease.Prog Cardiovasc Dis. 2016;58(5):464-472.
- S Seneff, G Wainwright, L Is the metabolic syndrome caused by a high fructose, and relatively low fat, low cholesterol diet?.Arch Med Sci. 2011;7(1):8-20.
- S Basu, P Yoffe, N Hills, RH The relationship of sugar to population-level diabetes prevalence: an econometric analysis of repeated cross-sectional data.PLoS One. 2013;8(2):e57873.
- JM Rippe, TJ Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Nutrients. 2016;8(11):697.
- CA Daley, A Abbott, PS Doyle, GA Nader, S Larson. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010;9:10.
- AO Odegaard, WP Koh, JM Yuan, MD Gross, MA Western-style fast food intake and cardiometabolic risk in an Eastern country.Circulation. 2012;126(2):182-188.
- LE Cahill, A Pan, SE Chiuve, et al. Fried-food consumption and risk of type 2 diabetes and coronary artery disease: a prospective study in 2 cohorts of US women and men.Am J Clin Nutr. 2014;100(2):667-675.
- K Kavanagh, KL Jones, J Sawyer, et al. Trans fat diet induces abdominal obesity and changes in insulin sensitivity in monkeys. Obesity (Silver Spring). 2007;15(7):1675-1684.
