Obviously, most foods we eat are processed in some way, but it is the ultra-processed foods that many of us are concerned about. Too much ultra-processed foods lead to serious health issues like obesity, heart disease, high blood pressure and diabetes. In addition, highly processed foods are often lacking in nutritional value.
What are processed foods?
The definition of a processed food varies widely. Many experts define processed foods as a food that has undergone any changes to its natural state – that is, any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state. The food may include the addition of other ingredients such as preservatives, flavors, nutrients and other food additives or substances – approved for use in food products – such as salt, sugars and fats.
Not all processed foods are bad for you. It depends on how they are made in most instances. To help users decide on which processed foods are the most dangerous, several classifications have been developed as shown below:
Unprocessed or minimally processed foods
Unprocessed foods include the natural edible food parts of plants and animals. Minimally processed foods have been slightly altered for the main purpose of preservation but which does not substantially change the nutritional content of the food. Examples include cleaning and removing inedible or unwanted parts, grinding, refrigeration, pasteurization, fermentation, freezing and vacuum-packaging. These allow the food to be stored for a greater amount of time and remain safe to eat. Many fresh fruits, vegetables, whole grains, nuts, meats and milk fall into this category.
Processed culinary ingredients
Food ingredients derived from a minimally processed food by pressing, refining, grinding or milling. They are typically not eaten on their own but used to prepare minimally processed foods. Examples include oils from plants, seeds, and nuts, or flour and pastas formed from whole grains.
Processed foods
Foods from either of the two previous groups that have added salt, sugar or fats. Some canned fruits and vegetables, some cheeses, freshly made bread, and canned fish are examples. These foods are usually made from at least 2-3 ingredients and can be readily eaten without further preparation.
Ultra-processed foods
Also commonly referred to as “highly processed foods,” these are foods from the prior group that go beyond the incorporation of salt, sweeteners, or fat to include artificial colours and flavours and preservatives that promote shelf stability, preserve texture, and increase palatability. Several processing steps using multiple ingredients comprise the ultra-processed food. It is speculated that these foods are designed to specifically increase cravings so that people will overeat them and purchase more. They are typically ready-to-eat with minimal additional preparation. Not all, but some of these foods tend to be low in fibre and nutrients. Examples are sugary drinks, cookies, some crackers, chips, and breakfast cereals, some frozen dinners, and luncheon meats.
Ultra-processed foods and your health
Many studies have shown a relationship between the availability of ultra-processed foods and the prevalence of obesity. Several countries found a significant relationship between the two factors.
Another 2018 study, published in the British Medical Journal, warns that greater public consumption of ultra-processed foods may lead to increased cancer rates in the future – as a strong association between both factors already exists.
The study found that a 10 per cent increase in ultra-processed food in diets was associated with a 12 per cent increase in overall cancer risk and an 11 per cent increase in breast cancer risk.
If you are deciding whether or not to include a highly processed food in your diet, it may be useful to evaluate its nutritional content and long-term effect on health. An ultra-processed food that contains an unevenly high ratio of calories to nutrients may be considered unhealthy. For example, research supports an association between a high intake of sugar-sweetened beverages and an increased risk of obesity, diabetes and heart disease.
Reducing Processed Foods in Your Diet
Even if you wanted to, it would be very difficult to remove all heavily processed foods from your diet. That would mean not eating out at most restaurants in Anguilla and spending lots of hours in your kitchen cooking and preparing meals every day. The following might prove helpful:
• Check the label. The longer the ingredients list, the more processed a food is – generally.
• Opt for minimally processed meats. Choose meats that have been minimally processed (e.g., seafood, chicken breast) while avoiding heavily processed meats (e.g., sausage, cured meats like bacon).
• Start slowly. Start slowly in replacing processed foods in your diet.
• Cook more meals at home. Make your own frozen meals by cooking a larger batch and freezing the leftovers – and make your own salad dressing.
• Adopting an agrarian lifestyle
What is an agrarian lifestyle?
Agrarian lifestyles promote a farm-to-table approach where individuals aim to eat only the food that they have grown. This was once the case in Anguilla about 40 or 50 years ago. Whether we can go back to such a lifestyle is questionable as we are forced to import poorly grown foods some of which lack nutritional value.
Agrarian diets promote a lifestyle whereby the foods we eat are foods that we have grown and raised, and thus we begin to take control of our health and dietary standards.
Finally, there is a need for more residents of Anguilla to do more back-yard farming. Many of us can take up gardening as a hobby, and it is also a good form of physical activity.
Conclusion
Many of us have some form of processed and ultra-processed foods in our homes. If you cannot avoid all ultra-processed foods it is better to try to reduce them, try to eat more locally grown fresh foods, and use some minimally processed foods sometimes. Support our local farmers by buying and eating more locally produced foods. They are healthier for you.
