Is processed food really bad for you? We have all heard the warnings: processed food is bad for health! It will lead to cancer! But what exactly is processed food, and how does it impact your well-being? You might be surprised to learn that not all processed foods are created equal.
Processed food is food that has been altered in some way from its natural state. This can include processes like canning, freezing, pasteurization, or adding preservatives. However, the level of processing can vary greatly. To understand the impact of processed food on your health, we need to differentiate between three categories: unprocessed or minimally processed, processed, and ultra-processed foods.
Minimally Processed
Food that is minimally processed has undergone basic procedures to prepare them for consumption. This includes cleaning and removing inedible parts, grinding for easier use, and chilling or freezing for a longer shelf life. Vacuum packaging is another method used to preserve freshness and minimise spoilage. It is typically made from a single ingredient and it retains most of its inherent nutritional content.
Processed
Processed foods undergo various methods to enhance their convenience and shelf life. This includes pasteurisation to eliminate harmful bacteria to improve safety, fortification to enrich food with essential vitamins and minerals and preservative addition to extend shelf life and minimise spoilage. It typically combines at least two or three ingredients, but the key is finding options with minimal additives. The fewer additives it contains, the higher its potential to retain its nutritional value.
Ultra-processed
Ultra-processed foods undergo significant transformations, losing their original form and racking up a long list of ingredients. These include added sugar and sodium, unhealthy fats, artificial ingredients and preservatives, thickeners and emulsifiers. While ultra-processed food offers conveniences, it often comes at a cost to your health since it is often low in nutrients and dietary fiber and is typically made from more than five ingredients.
Tips for consumption of processed food
- Opt for food that is minimally processed and follows guidelines for consumption
- Look out for healthier choice symbols such as lower in sodium or lower in sugar
- Select canned foods that are water-based and remove liquid/gravy (tuna in water, kidney beans etc.
- compare similar products and choose healthier options (compare sodium, fats and added sugar
- read the ingredients list – choose the products with added sugar, fats and sodium listed towards the end of the list
- limit consumption of food that is ultra-processed
Understand the different types of foods and how they are processed, so you can make informed choices about what you eat.
Choose wisely when purchasing food and consume all food in moderation. Follow the concept of My Healthy Plate (a quarter amount of wholegrain carbohydrates, a quarter amount of lean protein, half the amount of fruits and vegetables) to help you consume in moderation. Check out the various 365 recipes to help you eat happily and healthily!
Reference: Processed foods and health. (2023, August 10). The Nutrition Source.
