When we think about the biscuit packet we buy from the store, the sausage, the bread, the jar of jam... when we think about things like this, all of these fall into the category of 'processed food'. Most of the time, we all think that these 'processed' foods are not good for the body and cause diseases. But you know, that story is not entirely true. Some processed foods can actually be beneficial to our health. So today, let's talk about this topic of processed food in a simple and straightforward way.
First, let's see, what are these processed foods?
Simply put, if a naturally occurring food has been altered in some way from its natural state, it is a processed food. This alteration can be very small. Think of washing a vegetable, cutting it, heating it, canning it, cooking it, freezing it, drying it, grinding it, mixing it with other things, or packaging it... all of these are processing methods.
Also, adding preservatives, nutrients, flavorings, salt, sugar, or oils to a food also falls under this processing.
How are these processed foods made?
There is a system used to classify foods all over the world. We call it the NOVA classification. It divides foods into four main categories. Let's take a look at what they are. Understanding this will help you make better decisions when shopping.
| Food Group (NOVA Group) | Description and examples |
|---|---|
| Category 1: Unprocessed or minimally processed foods | These are the foods that are closest to their natural state. Only minor changes have been made. For example, chopped vegetables, roasted peanuts, fresh fruit, dried halwa, etc. The nutritional value of these has not been significantly affected. |
| Category 2: Processed culinary ingredients | Although these are made from natural ingredients, they have undergone some processing. These are not things you eat on their own, but things you use in cooking. Examples: coconut oil, butter, sugar, salt. |
| Category 3: Processed foods | These are made by adding Group 1 foods and Group 2 ingredients (salt, sugar, oil). These foods usually contain two or three ingredients. Examples: canned fish, fruit in syrup, fresh bread, cheese. |
| Category 4: Ultra-processed food and drink products | This is the category we need to pay the most attention to. These are products that are made in factories after a lot of complex processes. They contain not only sugar, oil, and salt, but also things that are separated from food, for example , (casein), (lactose), (gluten), (whey), hydrogenated oils, protein isolate, (maltodextrin), invert sugar, and high-fructose corn syrup . They also contain a lot of artificial flavors, colors, and preservatives. Examples: sweetened drinks, packaged biscuits, snacks like chips, sausages, meatballs, and instant noodles. |
How do these foods affect our health?
As we discussed earlier, some foods in the first three categories can be part of a healthy diet. However, the ultra-processed foods in the fourth category have the potential to pose significant health risks .
The most important thing is that because these highly processed foods are so delicious and so easily available, we unknowingly become addicted to them and tend to overeat.
Excessive salt, sugar, and oil
These highly processed foods are loaded with salt, sugar, and oil to enhance their flavor, appeal, and shelf life. As a result, we unknowingly end up consuming more of these nutrients than we need. This contributes to conditions like high blood pressure, diabetes, and heart disease .
The calorie content is very high.
Because of the ingredients in these foods, their calorie count is also very high. Just think, a small cookie can have about 50 calories. That's the same amount as a cup of beans. So when we fill our stomachs with these foods, the amount of calories added to our bodies is very high. This is a major reason for weight gain .
Is there a risk of cancer?
One study found that the more highly processed foods a person eats, the higher their risk of developing cancer . Experts believe this may be due to the artificial chemicals and additives added to these foods.
Lack of nutrition for the body
When foods are overprocessed, they lose their natural nutrients, vitamins, and fiber. Some manufacturers then add artificial vitamins and minerals, but they never get the full nutritional value of a natural food.
Problem caused by rapid digestion
Processed foods are much easier for our bodies to digest than natural foods. This means that our bodies burn fewer calories to digest them. According to experts, it takes about half the calories to digest processed foods as it does to digest whole foods. So, when you eat more calories and burn fewer calories to digest them, it becomes very difficult to control your weight.
So, how do we make healthy choices?
It's hard to completely avoid processed foods all at once, but choosing foods that are as close to their natural state as possible is the best way to live a healthy life.
There are also healthy processed foods.
These are some examples:
- Whole-grain bread
- Pre-cut vegetables
- Low-fat milk
- Milk or fresh fruit drinks with added vitamin D and calcium
- Canned fruit in water or natural fruit juice
- Breakfast cereals with added fiber
A few tips to always choose good food
- Read the label: If a food has a long list of ingredients and a lot of strange names that you can't read, it's probably a highly processed food. The fewer ingredients, the better.
- Choose fresh things: Buy more from the fresh vegetables, fruits, and meats section of the supermarket. Avoid packaged and boxed items as much as possible.
- Avoid processed meats: Instead of highly processed meats like sausages, bacon, ham, and meatballs, choose fresh chicken or fish.
- Cook at home: When you eat out, it's hard to know what's actually in your food. If you cook at home, you have complete control over the ingredients.
Take-Home Message
- Processed foods are any food that has been altered in some way from its natural state.
- Not all processed foods are bad. There are also some that are healthy, like canned fish and whole grain bread.
- Be especially careful with ultra-processed foods. Examples include sugary drinks, packaged snacks, and sausages.
- These contain high levels of sugar, salt, unhealthy oils, and calories, and have very little nutritional value.
- By reading labels when buying food, cooking at home, and prioritizing natural foods, you and your family can live a healthy life.
- If you have any concerns about your diet or health, it is very important to talk to your doctor and seek advice.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න