Cutting out processed foods is a common recommendation for people who are trying to improve their health. While this approach is proven to have very good benefits, it’s essential to understand what we mean when we talk about processed food. Differentiating between the different levels of processing will make it easier for us to remove the foods that actually damage our bodies while maintaining a balanced and non-restrictive diet.
What are Processed Foods
Processed foods are those that have undergone some kind of alteration from their natural state. Some of the most common methods are canning or freezing, so that the food lasts longer, adding artificial colors, to improve appearance, or other additives to enhance flavor. However, not all processed foods are created equal. Next, we’ll see the different levels of processed food.
Types of Processed Foods
The NOVA system is a method to classify food developed at the University of São Paulo. This classification divides food into four different levels based on how processed the food is.
- Unprocessed or minimally processed foods: These are foods in their natural state or foods that have undergone minimal processing, such as cutting, freezing, or washing. In this case, no substance is added to the original product. These processes usually make the foods safe to eat or easier to store or consume, and they’re common in fruits, vegetables, fish, and meat.
- Processed culinary ingredients: These ingredients are extracted or refined from other products, such as vegetable oil, animal fats, salt, or sugar. They are not consumed alone but are used to provide flavor to other meals.
- Processed foods: This group consists of foods from the first group that have been altered with ingredients from the second group. Mostly, these are vegetables, meats, fish, or cheeses that have been canned, cured, or smoked to prolong their shelf life or enhance their flavor.
- Ultra-processed foods: These foods and drinks are not altered by just one ingredient, but are created from a mix of industrial ingredients, usually additives that can’t be found in a normal kitchen. These include emulsifiers to maintain texture, artificial flavorings to enhance taste, colorants to make foods more appealing, etc. Some of these foods, often called “convenience store food,” are designed to save consumers time, requiring only a quick reheating in the microwave before they’re ready to eat. Common examples are industrial pastries, frozen pizzas, sugary drinks, junk food, and candy.
When we talk about cutting out processed foods from our diet, it’s important to differentiate between the levels of processing. The first three groups are not necessarily unhealthy; It’s important to understand that food processing doesn’t automatically make food bad for you. The issue comes with ultra-processed foods, which contain industrial additives that are less nutritious and can lead to various health concerns.
Why are Processed Foods Bad?
Eating ultra-processed foods regularly creates many health risks. Not only because of the chemicals we’re consuming but because the process also strips the ingredients from the vitamins, minerals, and fibers that we need to consume daily.
Heavily processed foods are what we call empty calories, meaning that we are eating foods with a lot of sugars, fats, and calories but not a lot of nutritional value. This not only leads to weight gain, but also increases high blood pressure, inflammation, and cholesterol, which can cause health conditions such as cardiovascular disease or diabetes, as well as affect our digestive system.
Benefits of Cutting Out Processed Foods
Cutting out processed foods means choosing whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean protein sources, which have countless benefits for our health.
Lower risk of chronic diseases
Ultra-processed foods contain added sugars, unhealthy fats, and other chemicals that lead to chronic diseases such as diabetes and cardiovascular illnesses as well as increasing cholesterol, high blood pressure, and inflammation. That’s why it’s important to focus on whole ingredients that reduce inflammation, such as salmon, lentils, and spinach; and lower cholesterol, like oats, beans, eggplant, and nuts.
Better Digestion
Ultra-processed foods affect our gut health by feeding harmful bacteria while starving beneficial microorganisms. This creates an imbalance that causes digestive issues such as constipation, diarrhea, and irritable bowel syndrome. To avoid this, eliminate processed foods from your diet and include more fruits with high fiber intake, such as pears, strawberries, avocados, apples, and raspberries.
Weight loss
If you’re on a weight loss journey, one of the first pieces of advice you will hear is to cut out processed food. These foods are low in nutrients, fail to keep you full, and often increase cravings rather than satisfying hunger. Try to swap these foods for those high in nutrients and low in calories, to feel full and get all of the benefits from non-processed foods. Some of these nutrient-dense and high-protein foods can be eggs, fish, chicken breasts, and cottage cheese.
Better Energy and Mood
Reducing our consumption of refined sugars and other artificial additives reduces the possibility of energy crashes and mood swings. Try to focus on whole foods that stabilize your blood sugar, such as broccoli, seafood, nuts, and fermented foods. More stable blood sugar levels will provide steady energy as well as improve sleep quality and mental clarity.
Tips to Cut Out Processed Foods
Avoiding processed foods might be easier said than done. Nowadays, ultra-processed options are everywhere, even in foods marketed as “healthy”. However, applying the following tips to your diet will make it easier to reduce the consumption of these heavily altered foods.
- Identify processed foods: One of the most important things you can learn is to read food labels. You probably already know that foods like chips, soda, and microwave meals are ultra-processed foods, but it’s important to understand that other, more simple, seemingly healthy foods can also be altered.
- Meal prep: Dedicating time to go grocery shopping and cooking at home for the following days can prevent you from buying a precooked meal full of ultra-processed additives. Make a list of the meals you like, making sure you’re getting enough nutrients, and try to identify any heavily processed food in your meals to swap it for a healthier alternative.
- Start slow: Deciding to cut out all the processed food from your diet means removing more food than you initially thought. Also, ultra-processed food tends to be very addictive, so cutting it all out at the same time can be very difficult. To make it easier, try to make gradual changes. You can start by replacing sugary drinks with water. You can also swap refined grains, like white bread or rice, for whole grains, such as brown rice and quinoa.
- Balance is key: One of the healthiest habits you can develop is practicing moderation, especially when it comes to dietary changes. Eating processed foods now and then is okay, and punishing yourself every time you feel like drinking a soda or eating a bag of chips will only aid in developing an unhealthy relationship with food. Instead, see it as a little treat to enjoy occasionally.
Cutting out ultra-processed foods from our diet and focusing on whole, nutrient-dense foods can bring many benefits to our overall health. However, it’s important to not make restrictive decisions when it comes to what we eat. It’s not about perfection but about creating long-term, sustainable habits for our weight loss journey.
As you work on cutting out processed foods to adopt a healthier lifestyle and lose weight, you might want to consider a little extra support. A great solution is the Spatz3 gastric balloon, a non-surgical procedure that aids in weight loss. This method will help you reduce your food intake and curb processed food cravings.
