{"id":20519,"date":"2023-05-15T14:16:33","date_gmt":"2023-05-15T19:16:33","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20519"},"modified":"2023-07-19T11:50:54","modified_gmt":"2023-07-19T16:50:54","slug":"8-ways-processed-foods-can-damage-your-body","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/8-ways-processed-foods-can-damage-your-body\/","title":{"rendered":"8 Ways Processed Foods Can Damage your Body"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">It\u2019s 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what happens when we introduce potentially harmful elements into the equation?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The dangers of processed foods have been discussed at length in recent years. Often categorized as \u201cjunk\u201d food, these light bites, snacks and sometimes even entire meals are the opposite of what we need to maintain a consistent level of health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<hr \/>\n<h2>What are processed foods?<\/h2>\n<p><span style=\"font-weight: 400;\">First and foremost, let\u2019s 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\u2019s quite a broad spectrum, which is why a lot of foods get categorized into one of four different brackets:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Group One: Unprocessed or minimally processed<\/b><span style=\"font-weight: 400;\">. 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Group Two: Processed culinary ingredients<\/b><span style=\"font-weight: 400;\">. 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Group Three: Processed foods<\/b><span style=\"font-weight: 400;\">. 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Group Four: Ultra-processed food and drink products.<\/b><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<hr \/>\n<h2>8 ways processed foods are bad for us<\/h2>\n<p><span style=\"font-weight: 400;\">While every human body is different, it\u2019s universally agreed that foods which are processed have little to no real benefit. In fact, they\u2019re often detrimental to our health. Here are eight of the most damning examples of why that is.\u00a0<\/span><b><\/b><\/p>\n<h3>Added sugar<\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019re consuming. <\/span><a href=\"https:\/\/www.webmd.com\/diet\/features\/beware-empty-calories\"><span style=\"font-weight: 400;\">WebMD highlight just how much added sugar can be found<\/span><\/a><span style=\"font-weight: 400;\"> in a variety of commonly eaten snacks and drinks:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A can of soda<\/b><span style=\"font-weight: 400;\"> \u2014 9-12 teaspoons of sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sweet treats (such as cookies, cakes, or pastries)<\/b><span style=\"font-weight: 400;\"> \u2014 6 teaspoons per 1\/16 of a slice of pie or cake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugar substitute blends (syrup, honey, molasses)<\/b><span style=\"font-weight: 400;\"> \u2014 3 teaspoons per tablespoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Candy<\/b><span style=\"font-weight: 400;\"> \u2014 3 teaspoons per 1-ounce chocolate bar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frozen milk desserts<\/b><span style=\"font-weight: 400;\"> \u2014 3 teaspoons per \u00bd cup\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><b><\/b><\/p>\n<h3>High in the wrong fats<\/h3>\n<p><span style=\"font-weight: 400;\">All fats can be helpful in moderation \u2014 but processed foods tend to be unnaturally high in the unhealthier ones, such as trans fats and saturates. A <\/span><a href=\"https:\/\/www.bmj.com\/company\/newsroom\/new-evidence-links-ultra-processed-foods-with-a-range-of-health-risks\/\"><span style=\"font-weight: 400;\">2% increase in trans fats can lead to a 23% higher chance of developing cardiovascular issues<\/span><\/a><span style=\"font-weight: 400;\">, according to one study.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><b><\/b><\/p>\n<h3>Refined carbohydrates<\/h3>\n<p><span style=\"font-weight: 400;\">Carbs are needed in a balanced diet \u2014 but it\u2019s 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15113714\/\"><span style=\"font-weight: 400;\">directly contributes to an increased risk of type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><b><\/b><\/p>\n<h3>Empty calories<\/h3>\n<p><span style=\"font-weight: 400;\">The term \u201cempty calories\u201d 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><b><\/b><\/p>\n<h3>Fake ingredients<\/h3>\n<p><span style=\"font-weight: 400;\">Fake, or chemically manufactured, ingredients are a common component of processed foods. These serve a variety of purposes, including things like:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preservatives (to stop food going bad)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Artificial coloring (to make food look more appetizing)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chemical flavoring (to change the taste)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Texturing agents (to make food more palatable)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When these terms are used, manufacturers do not have to disclose exactly what chemicals they\u2019re using \u2014 only that \u201cartificial flavors\u201d have been added. And while most of these fake products have been given the green light by official organizations, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6298598\/\"><span style=\"font-weight: 400;\">doctors and health researchers are not totally in agreement over their use.<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><b><\/b><\/p>\n<h3>A lack of fiber<\/h3>\n<p><span style=\"font-weight: 400;\">Fiber is one of the most important carbohydrates that our bodies can ingest. It has a variety of health benefits, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Making us feel more full by slowing the absorption of other carbs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helping to keep our digestive tract running smoothly\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeding the healthy bacteria in our gut\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosting overall heart health\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, most natural fiber is lost during processing, meaning that we lose all the inherent positive traits associated with this ultra-healthy food.\u00a0<\/span><b><\/b><\/p>\n<h3>They\u2019re addictive<\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This addiction occurs as a result of the increased dopamine which these kinds of foods trigger in our brain. It\u2019s believed that when eating processed foods there is anywhere from <\/span><a href=\"https:\/\/vtx.vt.edu\/articles\/2022\/11\/HPFsandtobacco_fralinbiomed_1109.html#:~:text=Gearhardt%20and%20DiFeliceantonio%20note%20that,to%20250%20percent%20for%20nicotine.\"><span style=\"font-weight: 400;\">a 150% to 200% increase in the level of this hormone<\/span><\/a><span style=\"font-weight: 400;\">, when compared to eating regular whole foods.\u00a0<\/span><b><\/b><\/p>\n<h3>A higher risk of cancer<\/h3>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.imperial.ac.uk\/news\/242892\/ultra-processed-foods-linked-increased-risk-cancer\/#:~:text=The%20study%20found%20that%20higher,with%20ovarian%20and%20breast%20cancers.\"><span style=\"font-weight: 400;\">10% extra of ultra-processed (Group Four) foods in someone\u2019s diet, their chance of developing cancer increases by 2%<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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%.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<hr \/>\n<h2>How to avoid processed foods<\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019s gone through this artificial process, as well as knowing what your alternatives are.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Read food labels<\/b><span style=\"font-weight: 400;\">. While manufacturers don\u2019t have to specify exactly what goes into their products, they do have to use <\/span><a href=\"https:\/\/docs.google.com\/document\/d\/11WYZxEcqSMP4KmeE3fm973-fPxf2yEqnHcYrL-nl5zA\/edit#heading=h.u501alxgpjn1\"><span style=\"font-weight: 400;\">the key terms we mentioned earlier<\/span><\/a><span style=\"font-weight: 400;\"> if food is processed. If you spot any of these on packaging, think about steering clear.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Look for natural cuts of meat<\/b><span style=\"font-weight: 400;\">. 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Always opt for fresh<\/b><span style=\"font-weight: 400;\">. 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cook for yourself<\/b><span style=\"font-weight: 400;\">. When you prepare your own meals, you\u2019re 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.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s also really important to have a selection of healthy substitutes available. Some of the best alternatives to processed foods include things like:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk or juice that has added vitamin C<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Natural fruit and vegetables\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Canned fruits which are stored in natural juices\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foods with natural fiber or wholegrain\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re concerned you may be eating too many processed foods, think about altering your diet and eating habits. If you\u2019d like advice on how to successfully go about doing that, talk to your doctor.<\/span><\/p>\n<hr \/>\n<h1 style=\"text-align: center;\">Need a doctor? Find one on <a href=\"https:\/\/www.zocdoc.com\/\">Zocdoc<\/a>.<\/h1>\n","protected":false},"excerpt":{"rendered":"<p>Certain snacks might not be the best for your health. <\/p>\n","protected":false},"author":82,"featured_media":20520,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[81,83],"class_list":["post-20519","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-preventive-care","tag-wellness","reviewer-dr-nassim-assefi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Ways Processed Foods Can Damage your Body - Guides<\/title>\n<meta name=\"description\" content=\"Certain snacks might not be the best for your health.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/guides\/8-ways-processed-foods-can-damage-your-body\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Ways Processed Foods Can Damage your Body - 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