Health Boost or Silent Killer: The Hidden Truth About Processed Foods

 

PROCESSED FOODS	ULTRA-PROCESSED FOODS

 

Introduction

Usually, choices of food are backed by our convenience in this era of fast lifestyle. Ranging from frozen pizzas to breakfast cereals, ready-to-eat food items, flavored yogurts, processed and ultra-processed foods have become part of our diet.

Due to increasing awareness about lifestyle diseases, thought process about the safety and nutritional values is constantly haunting in the minds of older and new generation.

Let’s understand the Processed and Ultra-Processed Foods

Processed foods	Ultra processed foods
Foods those are altered from their original form for safety, shelf-life, or convenience.	These foods do not contain whole foods. They are industrial formulations made from substances extracted from foods (like oils, fats, sugars, starch, and protein isolates)
Methods used are canning, freezing, drying, baking, or adding preservatives and flavourings	Pre frying Molding Extrusion
These foods may have added sugar, salt, or fat.	Addition of artificial colors, flavors, emulsifiers, stabilizers, and other additives is done to improve palatability, texture, taste and shelf life.

 

Insight about manufacturing of Processed Foods

Manufacturing of processed foods involve steps as mentioned below:

1. Preservation: In this technique salting, freezing, or pasteurization helps in extending the shelf life.
2. Cooking or Baking: Foods are made pathogen free using heat.
3. Packaging: Sealing of foods in such a way to prevent them from contamination and oxidation by removing air..
4. Addition of Ingredients: Processed foods have sweeteners, flavour enhancers, sugar, salt, fats etc to improve taste.

Example: Canned food items are typically boiled, salted, preserved in brine, and sealed in cans for long-term storage.

 

Insight about manufacturing of Ultra-Processed Foods

Lot of engineering and industrial equipment are used for manufacturing of ultra processed foods. The steps may include:

1. Extraction: Different components from raw ingredients like corn, soy, or wheat are broken down and extracted for further preparations.
2. Modification: Modification of Proteins, starches, or fats is done via chemical method.
3. Reformulation: All ingredients are formulated after design of mix and match proportion to enhance flavour, taste and texture.
4. Addition of Additives: Additives in the form of emulsifiers, sweeteners, colors and preservatives are used to enhance shelf life and make them visible more attractive.
5. Mass Production: These foods are produced in large quantities for commercial viability.

Example: Slicing, frying, salting, flavourings (often with artificial agents) is used for potato chips before packing in attractive packaging style.

 

Benefits of Processed and Ultra-Processed Foods

1. Convenience

The use of processed and ultra-processed foods saves time because they are often ready-to-eat or require minimal preparation.

2. Longer Shelf Life

They are having long shelf life due to specific engineering used during preparation. These foods resist spoilage, reduce food waste and ensuring food availability round the year and in areas with limited access to fresh products.

3. Affordability

Due to production in large quantities and preservation techniques, these foods are cheap and more accessible for low-income populations.

4. Consistency and Taste

Standard manufacturing techniques ensure that the taste and appeal of product is same every time and in any part of the world of same brand.

5. Fortification

Fortification of processed and ultra processed foods with vitamins and minerals (e.g., iodine in salt, iron in cereals) help to combat nutrient deficiencies.

 

6. Emergency Use

During unavailability of fresh products in many areas, processed foods become essential such as during long travel, natural disasters etc.

 

Harmful effects of Processed and Ultra-Processed Foods:

Although, processed foods have many benefits but they come with some hidden dangers which become obvious during excessive or regular consumption of processed and ultra-processed foods:

1. High in Sugar, Salt, and Unhealthy Fats

During processing and for preservation, most ultra-processed foods contain high amounts of added sodium, trans fats or sugars which leads to:

• Obesity
• Type 2 Diabetes
• Hypertension
• Cardiovascular diseases

2. Nutritional Value

During manufacturing of calorie-dense processed foods, essential nutrients like fiber, vitamins, protein and antioxidants are lacking.

3. Risk of Cancer

Regular and high consumption of ultra-processed foods has been identified to increase risk of cancer, especially breast cancer in 2018 study published in the BMJ journal.

4. Gut Microbiome Disruption

Gut flora usually gets disturbed due to artificial sweeteners, additives and low fiber content found in processed foods can be a cause of digestive issues, inflammation, and weakened immunity.

5. Addiction and Overeating

Processed foods are engineered to contain hyper-palatable ingredients and added flavor enhancers. They can have effect on reward centres in our brain which leads to overeating and food addiction.

6. Mental Health Effects

Research indicates that regular meals high in ultra-processed foods are associated with anxiety, depression and cognitive decline.

7. Environmental Impact

Manufacturing of processed and ultra processed foods require more energy and resources and simultaneously generating more plastic and carbon waste which makes it environmentally unsustainable.

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Real-Life Examples and Statistics

• In the United States, ultra-processed foods make up over 60% of the total calories consumed.
• A Brazilian study found that people who consumed the highest amount of ultra-processed food had a 31% higher risk of mortality.
• Packaged snacks and sugary drinks were associated with a 42% increase in cardiovascular disease risk in a French study.

 

Ayurvedic Perspective on Processed Foods

In ayurveda, emphasis is given on fresh, seasonal, and minimally processed foods. As per Ayurvedic principles:

• Balance of doshas (Vata, Pitta, and Kapha) is disturbed by having processed and ultra-processed foods.
• Life energy or usually called as Prana is missing in processed foods, which is vital for health.
• Artificial additives, flavours, emulsifiers etc are considered toxins (Ama) that clog bodily channels and lead to disease.

Freshly cooked meals with natural spices and ingredients is encouraged in Ayurveda to keep us healthy by promoting digestion, immunity, and longevity.

Precautions:

Processed foods have become part and parcel of our life and it is very difficult to eliminate completely from our daily routine. If we chose processed foods wisely with minimal requirements, the extent of harm can be minimized:

1. Read the Label

Before going for processed foods, always check the ingredients and nutrition facts. Products with high sodium, sugar, trans fats, and unfamiliar chemical names should be avoided.

2. Practice Portion Control

Portion control helps you to strategize the quantity to be taken at one time. Use smaller bowls or plates to exercise portion control.

3. Choose Alternatives

• Whole foods over breads
• Fresh fruits instead of sugary drinks/ canned drinks
• Prepare soups using fresh ingredients instant of instant soups

4. Balanced Diet

Our meals should consist of whole foods like whole grains, sprouts, vegetables, legumes, fruits etc.

5. Stay Hydrated

Clean drinkable water is universal solvent and happily acceptable to our body. Enough water should be consumed to support digestion and detoxification, especially after having salty or sugary processed foods.

6. Cook at Home

Meals should be preferably prepared at home to retain freshness, better nutrient retention, and fewer artificial additives.

7. Detox Periodically

Detoxifying foods such as lemon water, herbs (turmeric, ginger), and fiber-rich foods should be used frequently to cleanse your system.

Conclusion

For our convenience processed and ultra-processed foods were manufactured but  they come with a price—your health. They offer benefits like affordability and shelf stability, but regular and excessive consumption has been linked to a host of chronic diseases and nutritional deficiencies.

Mindful consumption, occasional usage and in moderation along with diet rich in whole and natural foods can mitigate the health risks. As consumers, it's crucial to educate ourselves, read labels, and make informed food choices.

Remember, your health is an investment, not an expense.