Processed Foods: Yay or nay?

As many of us know, processed foods are often demonized in the health and wellness space but before we jump to eliminating these foods from our diet, it is important to understand the pros and cons that come with consuming processed foods. And they just might be able to be part of a healthy, balanced diet.

What is considered a processed food or an ultra-processed food?

According to the NOVA food classification system, processed food is any food that has been altered from its original form in any way, shape, or form. With that definition, even something as simple as chopped vegetables is considered a processed food. So are those reallyyyy bad for us?

An ultra-processed food, according to NOVA, is food completely made from derived substances and synthesized in a lab. Ultra-processed foods include foods like chicken nuggets, burgers, soda, packaged snacks, etc. Can even these foods be included in a balanced diet?

To start, I think it is important to understand the arguments against consuming processed foods:

Cons of processed foods:

1. Contain "empty" calories: - Empty calories refer to foods that are consumed and used as energy but contain minimal or no vitamins or minerals.

2. Highly palatable and can lead to overconsumption: - Meaning, processed foods can contain ingredients or nutrients we naturally find tasty like sugar or fats, making them easier to consume.

3. "Addictive:" -Similar to the last argument, this refers to the fact that processed foods can sometimes be made to taste good, so we eat more and purchase more but containing tasty ingredients.

4. Fast digesting:

- Due to the lack of certain vitamins and minerals or nutrients, like fiber, and the excess of other nutrients like sugar, in processed foods, they may digest faster than than if they were in their whole form.

5. Loss of nutrients in the processing of food:

-Processed foods may be cooked, dried, peeled, squeezed, washed, etc., leading a loss of nutrients from their whole form. Some processed foods are enriched with nutrients, meaning nutrients are added back to the food that were taken from the processing process. However, not all foods are enriched, leading to a lack of nutrients in some foods.

6. Preservatives or additives to processed foods can be harmful:

- There is much talk about the health effects of things like preservatives, non-caloric sweeteners, and emulsifiers that can be food in processed foods. The data and the research on this is for the most part inconclusive. This can be quite a controversial point with lots of misinformation in the media. Some preservatives are thought to potential cause digestive issues, metabolic issues, or skin problems. These effects may be related to each individual's sensitivity to the preservatives. Generally, as for the data that is currently out, most artificial non-caloric sweeteners are deemed as safe and an effective way to consume foods or beverages without consuming excess calories.

Pros of consuming processed foods:

1. Inexpensive: -On average, processed foods tend to be far less expensive than fresh or whole foods.

2. Convenient: -Processed foods can come pre-prepared, pre-cooked, or able to be cooked quickly which can save time and make feeding many, much, much easier.

3. Reduced food waste: -A lot of time, things like fresh fruits, vegetables, or meat can go bad before getting the opportunity to use them. Purchasing frozen, canned, or pre-prepared foods can make it easier to keep for longer or use before going bad.

4. Increases food availability:

   - For many, it can be difficult to access fresh fruits and vegetables due to cost, proxmity to grocery stores, or lack of time to purchase and prepare them. For this reason, foods like canned or frozen fruits and vegetables, prepared legumes or grains, prepared proteins can be convenient and allow individuals to access nutritious foods.

5. Safety:

   - Through the processing process, steps are taken to ensure the food is safe to eat. Entities like the FDA lay eyes on the system to make sure processed foods are safe to consume. It can be a bit more difficult to monitor fresh produce quality and safety, giving it a slightly higher risk of microbial intoxication.

6. Storage:

   -Prepackaged and processed foods tend to have a much longer shelf life then fresh produce or proteins. Processed foods are preserved using many different techniques which allow for individuals to store the food for longer. This can be helpful for those who do not have reliable access to a grocery store or lack transportation, time, or resources.

7. Ensuring adequate nutrients are consumed:

   - Many processed foods such as cereals, bread, milk, fruit juices, and yogurt are fortified with essential vitamins and minerals. This means vitamins such as iron, calcium, the B vitamins, vitamin D, and vitamin A are added to foods during the processing of them. This can be a cost effective and easy way to ensure these vitamins are consumed on daily basis. This gives opportunities to low income individuals or busy individuals to give themselves or children the nutritious needed for a plethora of the body's needs such as brain function, metabolism, and growth.

Knowing the pro's and con's of consuming processed foods allows for you to make an educated decisions when purchasing foods that satisfy both your needs and priorities.

In conclusion, on one hand, processed foods are thought to be easily over-consumed due to being palatable and fast-digesting and can therefore end up providing more energy than necessary. Additoanlly, the act of processing or adding preservitives or additives may decrease nutrients or make the foods harmful to human health. On the other hand, processed foods can help individuals gain access to nutritious foods by being inexpensive, convenient, safe, and long lasting. With these considerations, a crucial part of this discussion is knowing it also matters what kind of processed foods we are consuming. All foods can be part of a nutritious diet, processed or not, but I believe prioritizing vegetables, fruits, proteins, and nutrient rich carbohydrates and fats is important. These foods can be accessed by both purchasing processed foods or fresh foods. I believe processed foods should not be as demonized as they are in the media. They have provided a way to feed a large amount of individuals and allow many to enjoy nutritious foods at a low cost. If you prefer fresh foods and your budget allows, these can also be incorporated into a nutritious diet. Maybe a balance works best for you. I hope this knowledge clears up any misconceptions found in the media and allows you to make the best choice for you and your family based on your needs!