Navigating the Modern Food Landscape: Understanding Processed Foods and Making Healthier Choices
In today's food environment, the overwhelming volume of information and conflicting advice about what to eat can be paralyzing. The noise is loud, and it’s easy to feel stuck between choices and the fear of making the wrong decision. This confusion can lead to reliance on heavily processed foods for convenience. Understanding the cumulative impact of processed foods and learning how to navigate the grocery store with confidence can help you make food and beverage choices that support your body and overall well-being.
What are Processed Foods?
Processed Foods: Processed foods are foods that have been altered from their natural state through methods such as cooking, canning, freezing, or drying. These alterations are intended to enhance flavor, extend shelf life, or make the food more convenient. Examples include canned vegetables, frozen meals, milk, cheese. There are degrees of processing in foods and being aware of the different levels can help you navigate the foods you choose to eat.
Ultra-Processed Foods: Ultra-processed foods are those that undergo extensive industrial processing and contain ingredients not typically found in a home kitchen. These may include artificial flavors, colors, preservatives, chemicals, and emulsifiers. They often have high levels of added sugars, unhealthy fats, and sodium. Examples include sugary cereals, packaged snacks, and ready-to-eat meals including those tauted as plant-based and vegan. These foods are usually designed for convenience and long shelf life but are be lower in nutritional quality and have greater implications for health.
The Impact of Processed Foods
Processed foods have been in the spotlight recently, highlighted by Time Magazine's article, “Why One Dietitian is Speaking Up for ‘Ultra-Processed’ Foods.” While the debate over this article's pros and cons continues, it’s crucial to rely on independent, unbiased, and science-backed insights to make informed decisions. Processed foods often face criticism due to their potential negative impact on health. Research, including studies from the British Medical Journal “Ultra-processed food exposure and adverse health outcomes”, links them to serious conditions such as diabetes and cardiovascular issues. With nearly 70% of supermarket products containing processed ingredients, avoiding them can be a challenge.
Processed foods contain hidden ingredients like chemicals, refined sugars, seed oils, and preservatives, which can undermine health and well-being. Remember, food products are often designed for revenue and shareholder value rather than for promoting health. This fact isn't a criticism but a reminder to be mindful about your food choices. Understanding what your body needs and wants is a crucial part of the equation.
The cumulative effects of consuming processed foods can be detrimental. Research confirms that long-term consumption of processed foods can lead to various health issues, including increased cravings, weight gain, digestive problems, fatigue, and hormonal imbalances. Factors such as monoculture farming, the use of chemicals (many banned in other countries but permitted in the U.S.), and the long distances food travels - averaging 1,500 miles - further degrade the nutritional quality of our food. Many foods are harvested before fully ripening, contributing to nutritional deficiencies. This degradation affects not just adults but children as well, leading to severe health issues, accelerated physical development, and early onset of hormonal challenges.
Fundamental Food Building Blocks
Our bodies require fundamental nutrients to thrive, including macro (proteins, fats, glucose) and micronutrients and fiber. The best way to obtain these nutrients is through whole foods. Since our food supply is often heavily managed and altered, learning how to identify and select nutrient-rich foods is essential. Supplements are exactly that - they are supplemental to the food you are eating, and they are not a replacement for it.
1. Focus on Whole, Nutrient-Dense Foods
Opt for foods that are minimally processed and retain their natural nutrients. If you are struggling health wise, go back to basics. Start by removing common allergens and additives like gluten, wheat, refined grains, soy, dairy, corn, and processed sugar. This approach can help you identify which foods positively impact your health.
Macronutrients: These are nutrients required in larger amounts to provide energy and support various bodily functions.
Proteins: Proteins are essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. They are composed of amino acids, some of which are essential and must be obtained from the diet. Good sources include lean high quality meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
Fats: Fats are crucial for energy storage, cell membrane integrity, and hormone production. They also help absorb fat-soluble vitamins (A, D, E, and K). There are different types of fats:
Saturated Fats: Found in animal products and some oils, they should be consumed in moderation.
Unsaturated Fats: Includes monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and fatty fish. These are beneficial for heart health.
Omega-3 and Omega-6 Fatty Acids: Essential fats that play important roles in brain function and inflammation regulation. Sources include fatty fish, flaxseeds, chia seeds, and walnuts. Remember processed foods throw the ratios out, they are high in omega 6. Your body needs a ratio of 1:1 for optimal health.
Glucose: As a primary energy source, glucose is crucial for brain function and overall energy levels. To maintain stable blood sugar levels, focus on consuming complex carbohydrates found in vegetables, legumes, and fruits. These sources provide a steady release of glucose, helping to manage energy levels and support overall health.
Micronutrients: Vitamins and minerals are necessary in smaller amounts but are crucial for numerous physiological functions, including immune response, bone health, and energy metabolism. Found in high quality meat, eggs, vegetables, and fruits.
Fiber: Essential for digestive health, fiber helps regulate bowel movements, supports a healthy gut microbiome, and aids in managing hunger. High-fiber foods like basil seeds or flax seeds can help you feel fuller for longer. These seeds swell significantly, so start with small amounts and adjust according to your body's response.
Focusing on these fundamental building blocks, especially when dealing with health issues, can help you identify necessary changes or improvements over time. Prioritizing whole, nutrient-dense foods is key to supporting your overall well-being.
How to Shop for Healthier Foods
1. Focus on One Aspect at a Time
Begin by making small, manageable changes to your diet. For example, replace sugary snacks with fresh fruits or opt for grass-fed meats instead of processed options. Gradual adjustments can ease the transition to a healthier diet. If you're trying to reduce coffee consumption, consider crowding in herbal teas or coffee alternatives.
2. Choose Nutrient-Rich Foods
Prioritize regenerative produce and organic options. For proteins, select regeneratively farmed, grass-fed meats and wild-caught seafood. When choosing plant-based foods, prefer those that are fresh and minimally processed. Be wary of "vegan" or "plant-based" products that may be heavily processed.
3. Let Go of Diet Labels
Instead of adhering to strict diet labels like vegan or keto, focus on discovering foods that work for your body. This flexible approach can bring joy and personalization to your food choices and support better health outcomes.
4. Reduce Processed Foods
Limit your intake of processed and ultra-processed foods, especially those consumed at home. Shop the perimeter of the supermarket to avoid the middle aisles where processed foods are commonly found. Avoid shopping when hungry and be cautious of big brand names that prioritize profit over health.
5. Watch for Sneaky Tactics
Be alert for misleading labeling practices. Products labeled "organic" might contain minimal organic content and many additives. Choose products with fewer, recognizable ingredients. For instance, opt for raw, unfiltered honey rather than commercial honey, which may contain added sugars and be sourced from less transparent practices. Always read the ingredients list thoroughly, remember that not all ingredients are required to be listed. A product might boast "organic" on the front, but upon closer inspection of the back label, you might find that it contains limited organic ingredients or is filled with chemicals.
Listen to Your Body
The most effective way to make better food choices is to listen to your body. Pay attention to how different foods make you feel and adjust your food choices accordingly. This intuitive approach can transform your relationship with food into a positive, healing experience. Adapting to healthier food choices takes time, especially if you're used to processed foods. Treat yourself with kindness, make gradual changes, and avoid self-judgment. Remember, it's okay to have occasional indulgences. Practicing gratitude before meals - regardless of the food's nature - can enhance your overall experience and support well-being.
Practice Gratitude for Your Food
It’s important not to judge or shame yourself, and the same goes for others regarding their food choices. Everyone is unique, and we all have our own journeys. We don’t know the depth of someone else’s experience and story, so be kind to yourself and others. If you enjoy processed foods, it’s okay. Give yourself permission to eat and enjoy them. Be open to exploring how to bring in additional and new foods that are nutritient rich in your own time. Practice gratitude before eating - whether it’s a processed snack or a fresh meal. Research shows that people who express gratitude for their food process it 30% more efficiently!
So, if there’s one takeaway from this, let it be this: practice saying thank you for your food just before you eat it. Pause and appreciate the farmers, workers, distributors, servers, and anyone who contributed to bringing it to your plate. Acknowledge the love put into its preparation and thank your body for digesting and benefiting from it. Gratitude can enhance your overall experience and support your well-being.
Print these words
If you want to print these words out to help remind and get into the habit, use these:
"Thank you for this amazing food in front of me, thank you for how you grew, for how you traveled to reach me, and for how you were prepared with love just for me. Thank you, body, for taking this food and processing it with ease, absorbing all the nutrients from it, fueling and building my system with strength, and restoring it. Thank you for this delicious food!”
Conclusion
Navigating the food landscape requires understanding the impact of processed foods and making informed, mindful choices. By focusing on whole, nutrient-dense foods and adopting a flexible, intuitive approach to eating, you can support your health and well-being. Embrace small changes, listen to your body, and practice gratitude to foster a positive relationship with food. By incorporating these strategies and insights, you can make informed choices that support your health and well-being.
For further insights:
Check out Dr. Casey Means' discussion on processed foods, click here.
Read the book “Good Energy” by Dr Casey Means and Calley Means, click here.
Read the book "Ultra-Processed People: The Science Behind Food That Isn't Food" by Chris Van Tullekan, click here.
Note: Links to Amazon are part of Birch Cove’s Affiliate Program. As an affiliate, we may earn a small commission from qualifying purchases at no extra cost to you
Glossary
Conventional: Standard agricultural practices involving synthetic pesticides, fertilizers, and GMOs.
GMO (Genetically Modified Organism): Organisms with altered genetic material to introduce desirable traits.
Hydroponics: Growing plants in nutrient-rich water without soil.
Nutrient-Rich Whole Foods: Minimally processed foods that retain greater proportions of nutrients.
Organic: Foods produced without synthetic chemicals or GMOs.
Processed Foods: Foods altered from their original state through methods like cooking or adding preservatives.
Regenerative Agriculture: Farming practices that restore soil health and enhance ecosystem resilience, and food is more nutrient rich.
Seed Oils: Oil extracted from seeds of plants, commonly used in cooking and food processing. Examples include canola, sunflower, soybean, corn, cottonseed, sesame, pumpkin seed, and grapeseed oils. These oils are often high in omega-6 fatty acids and may be processed with chemicals.
Ultra-Processed Foods: Heavily processed foods with artificial ingredients, high in sugar, salt, and unhealthy fats.
Disclaimer: The information and services provided by Birch Cove are for educational and informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Content is provided for awareness and general guidance. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or health needs. Birch Cove is not responsible for any actions taken based on the information or services provided.
