Processed food is any food that has been altered in some way during the preparation process. Usually, food is processed by freezing, baking, dehydrating, drying, or canning. And while it is true that not all processed foods are unhealthy, however, a majority such as cakes, biscuits, meat products, chips, bread, and soft drinks contain high levels of salt, sugar, and fat. Processing of food is partly necessary to secure the safety of perishable substances such as fresh meat, dairy, fruits, and vegetables.
Processed foods are meant to have a longer shelf life and must appeal to a lot of people’s taste buds, therefore, they are full of salt, sugar, and fat. These foods also tend to be high in empty calories. And many studies have been conducted that indicate that eating processed foods puts us at a high risk of lifestyle-related diseases like high blood pressure, diabetes, obesity, and cardiovascular diseases amongst many other issues.
Let’s take a look at some of the harmful effects of eating processed foods on our bodies.
Full of artificial ingredients- Processed foods are full of artificial ingredients that change the texture, colour, or taste of the food. Artificial ingredients also include preservatives and sweeteners. Some studies indicate that long-term and regular consumption of artificial ingredients can alter the diversity of the gut microbiome and hinder digestion. It can also lead to weight gain, put people at a higher risk of certain types of cancer, and even lead to hyperactivity in children.
Metabolic syndrome- Metabolic syndrome refers to a cluster of conditions that occur together and increase our risk of stroke, type 2 diabetes, and heart disease. Symptoms include increased blood pressure, excess body fat around the waist, abnormal triglyceride levels, abnormal cholesterol levels, and high blood sugar. Eating highly processed foods that are high in fat and sodium content puts people at risk of developing metabolic syndrome. Metabolic syndrome can be prevented by maintaining a healthy weight, eating whole grains, lean protein, vegetables, and fruits, and by regularly exercising.
Inflammatory bowel disease- Consuming processed foods put people at risk of developing inflammatory bowel disease also known as ulcerative colitis or Crohn’s disease. Symptoms include blood in stool, weight loss, sudden fever, and fatigue. One of the biggest reasons behind this is emulsifiers, an ingredient that is heavily used in processed foods that helps extend the shelf life of the food and help it hold its shape. IBD can be treated with medications and is prevented by regularly consuming good-quality protein, fruits, vegetables, whole grains, and low-fat dairy products.
Promotes weight gain- Despite its high caloric content, processed food is digested quicker than unprocessed whole foods. So, our body burns less energy while digesting these foods. Processed foods also have a high sugar content that makes us crave other similar processed meals and snacks. This leads to weight gain.
Puts us at a higher risk for diabetes- Studies indicate that diets that contain a lot of processed sugary and fatty foods increase our risk of insulin resistance and type 2 diabetes.
Lacks any nutritional value- Heavy processing of food grains, vegetables, and fruits strip them of their basic nutrients. Therefore, nowadays many foods are being fortified with fibre, vitamins, and minerals in order to appeal to more health-conscious people.
Anxiety and Depression- Studies conducted on the effects of highly processed foods and mental health indicates that foods that are high in sugar or sodium cause hormonal imbalance which leads to mood disorders such as anxiety and depression.
You can reduce your consumption of highly processed foods by eating more homemade meals that are cooked with fresh vegetables, meat, and organic produce. It is important that you start with this transition slowly by picking packaged foods that contain more natural ingredients instead of chemicals.
