The Silent Killers in Your Kitchen

I’m gonna let you in on a secret..

Everything you eat is processed. Does that mean it’s all bad? Let’s find out.

Firstly, what is a processed food?

The term "processed food" generally refers to any food that has been altered in some way from its original state, either through:

Mechanical processing - grinding, milling, or pressing.

Thermal processing - cooking, pasteurization, or sterilisation.

Chemical processing - adding preservatives, colourants, or flavorings.

Processed foods can range from minimally processed foods such as fresh cut fruits and vegetables, to heavily processed foods like frozen dinners and sugary drinks.

Any modification from a food’s original and natural state makes the food “processed”.

Considering that nearly all the foods we eat are processed in some way, are all processed foods unhealthy?

The answer is no.

There is actually another category: ultra-processed foods.

Foods can be classified using the NOVA food classification system, which classifies foods into 4 groups according to the extent of their processing.

Group 1

Unprocessed or edible parts of plants like seeds, fruits or things like milk and eggs.

Group 2

Culinary ingredients that have undergone simple processing and they’re used in everyday cooking like butter, oils, sugar and salt. They’re not meant to be eaten by themselves so they’re used in combination with group 1 foods.

Group 3

Processed foods like fruits in syrup, canned fish, cheeses and bread. These foods undergo processing techniques like canning or bottling to increase the durability of group 1 foods or enhance their flavour.

Group 4

Ultra-processed foods. These include soft drinks, sweet or savoury snacks, ready meals, cakes, pies, cereals and fast foods. They have an altered food structure that makes them more digestible and palatable.

Ok so why are these foods generally unhealthy?

1. Ultra-processed foods are often high in calories, which can lead to weight gain and obesity. They are also often low in fibre and protein, which can contribute to feelings of hunger and overeating.
2. They’re often high in added sugars, which can lead to tooth decay, weight gain, and an increased risk of developing type 2 diabetes.
3. Ultra-processed foods are often high in unhealthy fats such as trans fats and saturated fats, which can increase the risk of heart disease and stroke.
4. They're often low in essential nutrients such as vitamins, minerals, and fibre, which are important for maintaining good health and preventing chronic and metabolic diseases.

What does the evidence say?

Systematic reviews and meta-analyses of large cohort studies with a long duration show that consumption of ultra-processed foods increases the risk of obesity, type 2 diabetes, hypertension, cancer, heart disease, stroke, depression, and all cause mortality*

So why are they consumed so much?

It’s simple really. Here's 4 reasons.

1. They’re convenient and readily available. They’re usually quick and easy to prepare and often just an online order away from being delivered to your door.
2. They are generally cheaper than whole foods.
3. They’re designed to be highly palatable and they often contain a combination of sugar, salt, and unhealthy fats that can be addictive and encourage overconsumption.
4. Lack of education and awareness.

Many people may not be aware of the negative health effects of consuming too many ultra-processed foods or may not have access to information about healthy eating habits.

Children in the UK actually have the highest ultra-processed food intake in Europe. ** Which is not good.

So what can you do?

Here’s 5 tips to make your diet healthier.

1. Choose whole foods

Whole foods are foods that are minimally processed and include items such as fruits, vegetables, whole grains, and lean proteins.These foods are often more nutrient-dense and can help you feel fuller for longer, reducing the likelihood of overeating ultra-processed foods.

2. Cook at home

Cooking meals at home using fresh ingredients can help you avoid the added sugars, unhealthy fats, and food additives found in many ultra-processed foods. Meal prepping can help make cooking at home more manageable.

3. Read food labels

When purchasing packaged foods, read the ingredient list and nutrition facts label carefully. Avoid foods that have a super long list of ingredients, particularly those that contain added sugars and trans fats.

4. Limit your intake

If you do choose to consume ultra-processed foods, do so in moderation. Limit portion sizes and try to avoid consuming these foods every day. Instead, focus on incorporating more whole foods into your diet.

5. Be mindful

Pay attention to your hunger and fullness cues and try to eat slowly and mindfully. This can help you enjoy your food more and prevent overconsumption of ultra-processed foods. Additionally, try to avoid eating while distracted, such as while watching TV or scrolling through your phone, as this can lead to mindless eating and overconsumption.

A quote from a great

Have a healthy day,

Z

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