It’s common knowledge that maintaining a balanced diet is the best way to keep our bodies healthy. Getting the right level of nutrients from a variety of sources will keep our digestive system operating smoothly, help our hair and skin to flourish, and ensure our immune system continues to work at full capacity.
But what happens when we introduce potentially harmful elements into the equation?
The dangers of processed foods have been discussed at length in recent years. Often categorized as “junk” food, these light bites, snacks and sometimes even entire meals are the opposite of what we need to maintain a consistent level of health.
From pumping you full of unnecessary carbohydrates, to heightening your risk of developing potentially deadly diseases, this short guide will discuss eight of the most damaging ways that processed foods will have a negative effect on your body.
What are processed foods?
First and foremost, let’s discuss what constitutes processed food to begin with. In essence, a food which has been processed will have been changed in some way from its natural state. That’s quite a broad spectrum, which is why a lot of foods get categorized into one of four different brackets:
- Group One: Unprocessed or minimally processed. Foods which have been prepared to be made easier to consume (such as roasted nuts, chopped vegetables and some fruits) fall into Group One. It also includes anything which has been dried, frozen, refrigerated, filtered, fermented or vacuum-sealed. In every instance, the processing has been carried out to make foods last longer, and safer for you.
- Group Two: Processed culinary ingredients. These foods are never meant to be eaten alone, but added to other dishes to help heighten them. They include items such as sugars, salts, oils and butters, which will usually have been refined, pressed or dried.
- Group Three: Processed foods. This group contains anything which has had an item from Group One or Two added to them in order to heighten flavor, preserve it for longer or make it more stable. Common items which fall into this category are things like canned fish, bottled vegetables, fruits packaged in syrup, fresh bread and certain types of cheese.
- Group Four: Ultra-processed food and drink products. Anything which is found in this bracket has been heavily manufactured. They will have elements taken from other foods to create an artificial product, which have very little natural substance. Casein, lactose, gluten, whey, hydrogenated oils, protein isolate, maltodextrin, invert sugar and high-fructose corn syrup are commonly added to foods in this group.
As you might imagine, the higher the group, the worse the impact of consuming a processed item of food will be for your health. This is particularly true of anything which can be found in Group Three or Four.
8 ways processed foods are bad for us
While every human body is different, it’s universally agreed that foods which are processed have little to no real benefit. In fact, they’re often detrimental to our health. Here are eight of the most damning examples of why that is.
Added sugar
Sugar is an important part of our diet. But when we ingest excess amounts, it can be hard for our bodies to process and absorb the amount we’re consuming. WebMD highlight just how much added sugar can be found in a variety of commonly eaten snacks and drinks:
- A can of soda — 9-12 teaspoons of sugar
- Sweet treats (such as cookies, cakes, or pastries) — 6 teaspoons per 1/16 of a slice of pie or cake
- Sugar substitute blends (syrup, honey, molasses) — 3 teaspoons per tablespoon
- Candy — 3 teaspoons per 1-ounce chocolate bar
- Frozen milk desserts — 3 teaspoons per ½ cup
Eating too much sugar can cause extreme weight gain, which in turn will place additional stress on our vital organs, cause higher blood pressure and heighten our chances of developing a health condition like type 2 diabetes.
High in the wrong fats
All fats can be helpful in moderation — but processed foods tend to be unnaturally high in the unhealthier ones, such as trans fats and saturates. A 2% increase in trans fats can lead to a 23% higher chance of developing cardiovascular issues, according to one study.
The primary trigger for this was the increase in cholesterol caused as a result of consuming more of these unhealthy fats. Trans fats increase inflammation in the body, while simultaneously raising the level of low-density lipoprotein, and lowering the amount of high-density lipoprotein in the body.
These fats are often created via vegetable oils, which are added to hydrogen in an attempt to preserve shelf life. Refined seeds can also be used as part of this process.
Refined carbohydrates
Carbs are needed in a balanced diet — but it’s important to get them from whole foods or fiber, rather than refined as part of an artificial process. Because refined carbs are so easily broken down by the body, blood sugar and insulin levels spike to an excessive degree.
These fluctuations leave an individual with severe food cravings, as well as low energy. This extreme rise and fall in blood sugar levels, as well as building a continued tolerance to the impacts of insulin in the body, directly contributes to an increased risk of type 2 diabetes.
Empty calories
The term “empty calories” refers to food which provides calorific sustenance, but very little in the way of genuine nutritional value. The more processed or artificial a food is, the fewer natural vitamins and minerals it will contain.
Manufacturers will often add synthetic vitamins to serve as a replacement for what should be found naturally in whole foods. These absent nutrients are particularly important for the continued health of our bodies, as they contain plant compounds which possess antioxidant, anti-inflammatory and anticarcinogenic properties.
Fake ingredients
Fake, or chemically manufactured, ingredients are a common component of processed foods. These serve a variety of purposes, including things like:
- Preservatives (to stop food going bad)
- Artificial coloring (to make food look more appetizing)
- Chemical flavoring (to change the taste)
- Texturing agents (to make food more palatable)
When these terms are used, manufacturers do not have to disclose exactly what chemicals they’re using — only that “artificial flavors” have been added. And while most of these fake products have been given the green light by official organizations, doctors and health researchers are not totally in agreement over their use.
A lack of fiber
Fiber is one of the most important carbohydrates that our bodies can ingest. It has a variety of health benefits, such as:
- Making us feel more full by slowing the absorption of other carbs
- Helping to keep our digestive tract running smoothly
- Feeding the healthy bacteria in our gut
- Boosting overall heart health
However, most natural fiber is lost during processing, meaning that we lose all the inherent positive traits associated with this ultra-healthy food.
They’re addictive
The manufactured, mechanical and chemical processing which makes these foods more palatable will often also make them more addictive. This is particularly troubling, as an influx of processed sugars is something our bodies have not evolved to naturally tolerate.
This addiction occurs as a result of the increased dopamine which these kinds of foods trigger in our brain. It’s believed that when eating processed foods there is anywhere from a 150% to 200% increase in the level of this hormone, when compared to eating regular whole foods.
A higher risk of cancer
Perhaps most alarmingly of all, there is strong evidence to suggest processed foods carry with them an increased chance of developing cancer. Results have shown that for every 10% extra of ultra-processed (Group Four) foods in someone’s diet, their chance of developing cancer increases by 2%.
The figures were significantly higher in the case of ovarian cancer, where the same 10% increase saw a rise of 19% in the chances of developing the condition. The mortality rate of every type of cancer also increased by 6%.
In reality, cancer is just one of a handful of potential conditions and diseases which can be triggered or caused by making processed foods a regular part of your diet.
How to avoid processed foods
Just as with any diet or change of habit, it can be tough to know where to start. One of the most effective tools when it comes to avoiding this undesirable food group is to be able to quickly identify the signs of food that’s gone through this artificial process, as well as knowing what your alternatives are.
- Read food labels. While manufacturers don’t have to specify exactly what goes into their products, they do have to use the key terms we mentioned earlier if food is processed. If you spot any of these on packaging, think about steering clear.
- Look for natural cuts of meat. Natural cuts such as chicken breast, pork filet, or fresh fish will have gone through little-to-no artificial processing. Meats like bacon and sausage by contrast may have been altered to make them more appetizing.
- Always opt for fresh. Fresh food is inherently more natural, higher in nutrients, and less likely to have been processed in any way. Try to build your diet and any recipes you have around this section of the food store.
- Cook for yourself. When you prepare your own meals, you’re guaranteeing you know every element which goes into your dish. The same can not be said when you go to a restaurant, or order takeaway.
It’s also really important to have a selection of healthy substitutes available. Some of the best alternatives to processed foods include things like:
- Milk or juice that has added vitamin C
- Natural fruit and vegetables
- Low-fat milk
- Canned fruits which are stored in natural juices
- Foods with natural fiber or wholegrain
If you’re concerned you may be eating too many processed foods, think about altering your diet and eating habits. If you’d like advice on how to successfully go about doing that, talk to your doctor.