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Are processed foods bad for us?
In an ideal world we would all have the time, energy and ingredients to prepare our meals from scratch and ensure we lead healthy balanced lifestyles. The reality is that in today’s society processed foods feature more frequently in our diets, commonly for reasons including convenience, lack of time or energy and affordability.
Ultra-processed foods often provide limited nutrients, can be high in unhealthy fats, added sugar and salt, and have been linked to diseases like cancer and obesity. So, does this mean all processed foods are bad for us?
What does “processed food” mean?
Food processing has been used since prehistoric times to make food safe, last longer and taste better. Processed foods have been altered in some way during preparation and techniques like, canning, drying, freezing and baking are all forms of processing. Kofte, bacon, salted fish, cheese, bread, tinned fruits and vegetables and salted nuts are all examples of foods that have been processed. Sometimes ingredients such as, sugar, salt, fat, herbs and spices are also added to make the food tastier. To give you an idea, a home-made wholegrain naan bread could be considered a processed food, but it’s not necessarily bad for you.
Ultra-processed food like chocolate spread contains industrial substances like sweeteners, emulsifiers, preservatives, flavours and artificial colours. Other examples of ultra-processed food include crisps, Bombay mix, lokum/ Turkish delight, many breakfast cereals, biscuits, icecream, fizzy and juice drinks (even the zero calorie versions), supplement drinks like Nurishment and condensed milk. Ultra-processed foods are often high in energy (calories), fat, salt and sugar and therefore if you are aiming to lose weight, you should consider your intake carefully.
Is it all bad?
No! Some foods need to be processed to make them safe for us to consume, for instance, milk. Milk forms part of a healthy, balanced diet and is a valuable source of calcium, but raw, unprocessed milk may contain harmful bacteria. These are removed by a process called pasteurisation. Other processed foods that comfortably feature in a varied, balanced diet include canned fish (in spring water), tinned beans and pulses, frozen fruits and vegetables. Freezing is a method of processing, but freezing fruit and
Vegetables shortly after they have been picked means that, unlike fresh fruits and vegetables, they can be stored for a long time and still maintain their nutrient profile.
When choosing processed or packaged foods like cereals, ready meals, soups, snacks and chilled items, check the nutrition label which is on the back or side of the product. Additives could be the unrecognisable and sometimes difficult to pronounce ingredients such as, monosodium glutamate, high-fructose corn syrup or hydrolysed vegetable oil. Highly processed foods are most often high in energy and low in fibre, vitamins and minerals. A diet that is high in sugar, fat and salt can contribute towards weight gain, central adiposity (fat around the waist), increased blood pressure, and increased risk of heart attacks, strokes and even some cancers. This means that these types of foods should only be included in our diet occasionally rather than being part of our everyday habits.
What should I do about it?
What we eat and drink has a big impact on our health. Eating less ultra-processed food can help you get all the nutrients and fibre that you need, while keeping your sugar, fat
and salt intake in check. However, try not to be put off all processed foods, as we now know that they are not all bad for you! Try to make sure that you are making informed choices about the food you eat most often. Remember that small changes tend to be easier to maintain in the long term and remember don’t be afraid to indulge once in a while – because it’s what we do most often that will have the biggest impact over time.