Processed Foods on Your Plate? Learn Their Pros & Cons

From ancient preservation techniques to modern convenience foods, food processing has been part of human civilisation for millennia. While our ancestors dried meat and fermented vegetables to survive, the present scenario in food processing is worlds apart. It is important to understand how processes range from minimally processed to ultra-processed because conscious dietary choices have implications for our health.

What are processed foods?

The NOVA classification system, developed by researchers at the University of São Paulo in Brazil, serves as a scientific framework for organising food by levels of industrial processing. The internationally recognised system allows us to understand the linkages between food processing and health outcomes.

India's food processing sector remains underdeveloped, accounting for under 10% of total food production. A Deloitte analysis of food processing levels in India revealed that in 2020-21, only 2.7% of vegetables, 4.5% of fruits, 15.4% of fishery products, 21.1% of milk, and 34.2% of meat underwent processing.

Basically, any food that is not straight from the farm is processed. Sorting these into categories based on the NOVA (signifying a new food classification system) will help you better comprehend different processed foods.

Group 1: Unprocessed or minimally processed foods

These include foods that have had very few alterations done to them, like chopped veggies, frozen fruits, or nuts with their shells removed.

Group 2: Ingredients used in cooking

These include ingredients we use every day in the kitchen for cooking purposes, like butter, oils, sugar, and salt.

Group 3: Processed culinary ingredients

These foods are a bit more processed than the previous groups and include items like freshly baked bread, pickled veggies, canned fish, fruits in syrup, and cheese.

Group 4: Ultra-processed foods

Junk food, or highly processed food, falls under this category. It undergoes extensive manufacturing and includes added sugars, salt, oils, and a variety of additives like preservatives and flavourings. Think of soft drinks, burgers, cakes, cookies, and chips.

What effects do processed foods have on health? Are they okay to eat?

Here’s the deal: The truth is that not all processed foods are unhealthy. A large portion of our diet is processed, but that is not always a bad thing. Let us examine a few benefits:

• Fermentation
  This process enriches foods like yoghurt with beneficial microbes, adding a nutritious boost and improving your gut health. Incorporating such fermented options into your meals is one of the easiest ways to include superfoods for gut health in your daily diet.

• Convenience
  Canned vegetables are a convenient way to add essential nutrients to your meals without spending a lot of time preparing them.

• Fortification
  This is the process of adding extra vitamins and minerals to foods, essentially fortifying them to combat dietary deficiencies. For example, iodised salt helps with iodine deficiency.

“Food processing is not necessarily harmful; the level of processing and added ingredients are crucial to the health impact. Emphasise foods closer to their natural state while taking a pragmatic view of modern lifestyle necessities,” says Ritika Samaddar, Nutritionist and Dietician, New Delhi.

Which processed foods are bad for our health?

Ultra-processed foods are unhealthy because they are loaded with things like trans fat, sugar, salt, extra preservatives, artificial colours, and flavours to enhance taste and shelf life, making them super appealing and hard to stop eating. Here’s why ultra-processed foods aren’t great for your health:

• High-calorie content
  Ultra-processed foods often pack more calories than you might imagine due to the extensive list of ingredients that can lead to weight gain and obesity.

• Cancer risk
  Studies have shown that eating more highly processed foods can increase your risk of developing cancer; possibly, the presence of numerous food additives in these products could be the cause.

• Heart health
  Ultra-processed foods are rich in trans fats, a type of fat that can increase the chances of heart disease. Limiting their intake and focusing on a healthy diet for the heart, including whole grains, fruits, vegetables, and lean proteins, can significantly improve cardiovascular health.

• Hypertension
  The high salt content in these foods can raise your blood pressure, which is bad news for your heart.

With the introduction of ultra-processed foods, we have reached a tipping point where the negatives outweigh the positives.

What can you do to stay healthy?

Less processing equals better food. Even if it's not always possible to totally avoid processed foods, it's a good idea to focus mostly on minimally processed foods. We have got you some useful tips to follow:

• Check the labels
  Ultra-processed foods often contain long ingredient lists full of additives, preservatives, and artificial flavourings that are hard to pronounce. By reading labels closely, you can identify products with simpler, more natural ingredients and make choices that are closer to whole foods.

• Select fresh food
  Spending more time in the fresh produce section of the supermarket is a simple way to choose healthier options. Fresh fruits, vegetables, and whole grains provide essential nutrients, fibre, and antioxidants that heavily processed foods often lack.

• Choose less processed meats
  Processed meats such as sausages or salami are often high in sodium, preservatives, and unhealthy fats. Opting for fresh cuts of meat, poultry, or fish allows you to enjoy protein without the unnecessary additives.

• Increase your home cooking
  |Cooking at home gives you full control over what goes into your meals. It allows you to use fresh, natural ingredients and avoid hidden sugars, salts, and unhealthy fats commonly found in pre-packaged or take-away meals. Even simple adjustments, like using herbs and spices instead of ready-made sauces, can make your meals healthier.

Stay mindful, shop smart

Now that you possess knowledge of the upsides and downsides of different processed foods, you can be more cautious of your health when eating junk foods. The next time you go food shopping, watch what you pick out. The attractive wrapping of potato chips and the enticing selection of flavours and munchies can tempt you into buying them. Avoid the snare by being aware and checking the ingredient lists hidden behind the packaging.

Frequently Asked Questions

1. What are examples of processed food?

Potato chips, cheese, fruit syrup, and cookies are a few examples of processed foods.

2. What are the 5 most processed foods to avoid?

Processed meats, sugary cereals, fast foods, packaged snacks, and soft drinks are five processed food categories to avoid.

3. What food is not processed?

Unprocessed foods include fresh fruits, vegetables, whole grains, meat, seafood, nuts, and seeds.

4. Is rice a processed food?

Unlike highly processed white rice, brown rice retains its natural husk, bran, and germ, making it a more nutrient-rich option.

5. Is milk a processed food?

Yes, milk is processed through pasteurisation and fortification, which classifies it as a processed food.

6. Is chicken a processed food?

Fresh chicken is minimally processed during cleaning and packaging, while pre-cooked and frozen chicken falls under processed foods, containing preservatives and additives.

7. Is a potato a processed food?

Potatoes are fresh produce that is not processed, while potato products are processed.