The Truth About Processed Foods
In the realm of nutrition, the topic of processed foods sparks intense debates and passionate discussions. With the rise of fad diets and the prominence of "clean eating" as the ultimate path to wellness, it's easy to get caught up in the belief that banishing all processed foods from our lives is the key to a healthy lifestyle. But is it really that simple? Are processed foods truly the villains we've been led to believe?
In this blog post, we're here to challenge the conventional thoughts and beliefs and uncover the truth about processed foods. Let's face it—almost everything we eat goes through some degree of processing, undergoing a little makeover before it reaches our plates. However, this doesn't automatically make processed foods detrimental to our well-being. In fact, by completely swearing off processed foods, we may be neglecting the culinary wisdom passed down through generations and sacrificing the convenience that modern society offers in meeting our nutritional needs.
What Are Processed Foods?
When we hear the term "processed food," various images may come to mind, often associated with negative connotations. However, the reality is that processed food encompasses a wide range of products, each with its own level of alterations from their natural state. To shed light on this topic, let's delve deeper into the different levels of food processing, as classified by the NOVA food classification system. Developed by knowledgeable researchers, this classification system provides valuable insights into the various types of processed foods and their nutritional implications.
Unprocessed or Minimally Processed Foods:
Let's start with the foundation – unprocessed or minimally processed foods. These are the foods that require no alterations and can be consumed in their natural state. Think of vibrant fruits and vegetables that are ready to eat without any additional preparation. While minimally processed foods may undergo minor changes like washing, cutting, freezing, fermenting, or boiling, these processes primarily aim to extend their shelf life while preserving their nutritional value. It's important to note that the nutritional content of these foods remains relatively intact, making them a wholesome choice.
Processed Culinary Ingredients:
Moving up the ladder, we encounter processed culinary ingredients. Unlike foods you'd consume independently, these ingredients are derived from minimally processed foods. Through processes such as pressing, grinding, refining, or milling, these ingredients are transformed into essential elements that enhance the flavors and textures of our meals. For instance, plant oils or flours and pastas made from whole grains fall into this category. These ingredients serve as key components in creating diverse and delicious culinary creations.
Processed Foods:
As we ascend further, we arrive at processed foods – products that combine the elements of unprocessed or minimally processed foods with additional components. The purpose of processing these foods is to enhance taste, extend shelf life, or improve convenience. While they may contain added sugar, fat, or salt, processed foods generally consist of a limited number of ingredients, typically around 2-3. This category includes items like cheeses, fresh bread, salted nuts, cured meats, and canned vegetables and fruits. It's essential to recognize that these processed foods can still contribute to a balanced diet and offer valuable nutrients.
Ultra-Processed Foods:
Finally, we reach the category that often sparks controversy – ultra-processed foods, also known as highly processed foods. These products contain five or more ingredients, surpassing the basic additives of salt, sugar, or fat. Ultra-processed foods undergo complex manufacturing processes that involve artificial flavors, colors, hydrogenated fats, and preservatives to enhance their appearance, prolong shelf life, and maintain texture. Ready-to-eat and convenient, these foods have become synonymous with the term "processed food" in popular discourse. However, it's important to note that many ultra-processed foods are low in fiber and other nutrients, making them less nutritious choices. Examples of ultra-processed foods include sugary drinks, chips, frozen dinners, breakfast cereals, cookies, and lunch meats.
How Processed Food Became the Villain
Have you ever wondered why clean eating became such a widespread obsession? Let me take you on a journey that begins with a book called The Omnivore's Dilemma, written by none other than Michael Pollan. In this influential work, Pollan imparted some sensible advice: "Yo, eat real food. Mostly plants. Don't go overboard." And people, including myself, embraced this guidance wholeheartedly.
However, what started as reasonable recommendations gradually transformed into a formidable monster known as clean eating. It seemed like every few months, new items were added to the ever-growing "don't eat" list: unfamiliar ingredients, hidden sugars, exotic grains, gluten, and even all grains. Today, we find ourselves scratching our heads, trying to grasp the true meaning of clean eating. Every clean eating guru has their own set of forbidden foods, turning the concept into an intricate maze of dietary restrictions.
Simultaneously, the rise of food and health blogs coincided with the clean eating craze. It's no coincidence. Websites like Food Babe and Dr. Mercola emerged as the go-to sources for all things related to food and nutrition. However, accuracy wasn't always their strong suit. In fact, much of the information they shared was simply baloney, and not the delicious kind. Alongside these blogs, the Institute of Integrative Nutrition ventured into the online realm, doling out health coaching certificates like candy. The issue? Many of these health coaches lacked a solid background in food chemistry or understanding of how our bodies truly functioned. Consequently, they couldn't provide a comprehensive perspective on clean eating and other dietary trends.
And let's not forget about the power of Instagram influencers. These individuals, known for showcasing vibrant, fresh, and colorful meals, found the perfect platform in clean eating. It was as though clean eating and Instagram were destined to unite, creating a match made in social media heaven.
Now, I'll reveal a little secret. Processed foods acquired their negative reputation due to a kernel of truth hidden within the clean eating movement. Undeniably, diets that prioritize fresh, whole foods offer an abundance of nutrients. However, it's crucial to recognize that they aren't the sole option for a healthy lifestyle. Food and nutrition are far more intricate than a simplistic dichotomy of good versus bad. We can appreciate the nutrient density of certain foods without casting others as villains.
The Surprising Benefits of Processed Food
The fear surrounding processed foods can do more harm than good. Rather than villainizing them, it's essential to recognize that some processed foods are made with nutritious ingredients. Let's take a closer look at examples like canned soups, chili, and frozen meals. These culinary delights are packed with a variety of wholesome components such as veggies, beans, whole grains, and protein. Remarkably, whether they come from a can or a frozen tray, they can still provide essential nutrients. This is just the tip of the iceberg!
Processed foods can also be a clever way to incorporate more produce into your diet. With a little creativity, you can elevate your meals to new heights. Consider adding canned tuna, chicken, or beans to boxed macaroni and cheese for a delicious twist. How about topping your pizza with a medley of colorful vegetables? Explore the art of mixing dried fruit, nuts, and chocolate chips to create a delectable trail mix. Don't underestimate the potential of canned tuna—combine it with herbs, olive oil, and fruit for a burst of flavors. And let's not forget the joy of adding veggies and tomato sauce to fresh or frozen tortellini. These simple hacks can work wonders in enhancing both taste and nutrition.
Moreover, processed foods serve as a lifeline for individuals facing health challenges. Take cancer patients, for instance, who must exercise extra caution in their dietary choices due to weakened immune systems caused by treatments. They adhere to a neutropenic diet, which involves avoiding certain fresh foods that may harbor harmful bacteria. Fortunately, processed foods come to their rescue. Through pasteurization, intense heating, or freezing, these foods undergo a transformation that eliminates potential risks, providing a safe option for those in need.
The notion that processed foods are inherently bad is unfair and needlessly instills guilt in individuals. The practice of categorizing foods as "good" or "bad" can harm our relationship with food and lead to unnecessary stress. It's important to recognize that food processing serves a purpose—it helps preserve flavor and nutrients during transportation to areas where access to fresh produce is limited. Many communities in the United States face the challenge of living in food deserts, where grocery stores and local food sources are scarce. For individuals with limited incomes, canned and frozen foods, both of which fall under the processed food category, offer affordable and reliable nutrition solutions.
Even when a food may not possess exceptional nutritional value, it can still have a purpose. Sometimes, indulging in a tasty treat purely for pleasure is absolutely fine. Consider the joy of savoring Cheez-Its, where the focus is on the delight and not the specific nutritional content. Food has the power to nourish our souls and provide comfort, especially in our fast-paced lives.
My Favorite Ways to boost up the Nutrition while using Highly-Processed Foods
Instant Ramen Noodles: Boost the nutritional value by adding chopped vegetables like carrots, bell peppers, onions and spinach. You can also include some grilled chicken, egg, or tofu for added protein.
Frozen Pizza: Top it with plenty of fresh vegetables like mushrooms, onions, and bell peppers. You can even add some lean protein like grilled chicken or turkey sausage to make it more filling. Or simply include a steamed vegetable on the side.
Packaged Macaroni and Cheese: Mix in steamed broccoli or cauliflower florets to add fiber and vitamins. You can also incorporate some cooked legumes, or diced tomatoes for extra nutrients. Or my personal favorite, Banza Mac and cheese which is made from chickpeas.
Canned Soup: Choose soups with a lower sodium content and add in cooked beans or lentils for added protein and fiber. Adding fresh herbs like basil or parsley can also enhance the flavor.
Frozen Chicken Nuggets or Chicken Tenders: Serve them with a side of baked sweet potato fries and a colorful salad packed with mixed greens, cherry tomatoes, and cucumber slices.
Breakfast Cereal: Choose a cereal of your choice and top it off with fresh fruits like berries or sliced bananas. Consider adding a source of protein and unsaturated fat such as nut butter or a handful of nuts.
Pre-packaged Deli Meats: Select whole grain bread for some fiber and make a sandwich. Load it up with crisp lettuce, sliced tomatoes, and condiment of your choice.
Frozen Burritos: Look for options with whole grain tortillas (or not) and fill them with black beans, brown rice, and roasted vegetables. Top it off with a dollop of sour cream or Greek yogurt and salsa for extra flavor.
Instant Pancake Mix: Use whole wheat or oat flour if you so choose to, and add mashed bananas or blueberries to the batter for natural sweetness. Serve pancakes with a side of Greek yogurt and a drizzle of honey or maple syrup. Or my personal favorite, Kodiak pancake, mix, which is already packed with protein.
So, there you have it. Processed foods can be your allies on the path to a healthy diet. They offer a world of flavors, convenience, and even a sneaky way to load up on nutrients. Don't let anyone scare you into avoiding certain foods. Trust yourself and make your own choices.
If you find yourself struggling to determine the best way of eating that suits you, constantly fearing certain foods due to their perceived "unhealthiness," and yearning to attain a sense of normalcy where you can be at ease and confident with both food and your body, then I strongly encourage you to explore the FFD coaching program. Discover how this program can help you regain a relaxed and positive relationship with food by clicking here!
