What Is In Your Food?

In today's fast-paced world, processed foods have become a common part of our diet. However, it is important to know what we are putting into our bodies as many of these highly processed or industrial foods are adding to the soaring numbers of chronic disease in America and beyond.

Processed foods are basically food products that have undergone some sort of man-made intervention during their production. While some level of processing is involved in most foods, it is crucial to differentiate between moderately processed and highly processed foods. Highly processed foods have often had more done to them. In other words, you are much further from the original whole food item by the time the product is complete, if there was ever a whole food item even involved. Highly processed foods are items such as chips, crackers, cookies and even deli meats to list a few. These items often contain a wide range of additives, fillers, and preservatives which can be detrimental to your health. So, what is all of that and why is it in there?

Fillers and additives are used to enhance taste and bulk up a product with cheaper ingredients to reduce costs in producing the item.

Emulsifiers are used to mix ingredients and thicken products and can have adverse effects on the gut microbiome (the environment in your gut that we are learning more and more plays an important role in your overall health) and lead to inflammation. Synthetic emulsifiers that are very common like polysorbate and carboxymethylcellulose have been linked to these issues.

Preservatives are another common component of processed foods. The food industry adds these to extend shelf life and prevent spoilage. Some of these preservatives such as BHA, BHT, sulfites, and nitrites, have been suspected or confirmed to be carcinogenic, meaning cancer causing. In fact, years ago the CDC came out stating that nitrates and nitrites found in cured meats like bacon and deli meats are likely to be associated with an increased risk of cancer, yet, they are still being sold.

Processed foods may also contain artificial dyes, which have been linked to hyperactivity in children, allergies, and asthma.

And last but not least, one of the most significant things found in processed foods is sugar. With over 50 different names and forms for sugar, it can be challenging to identify its presence but rest assured, it is almost always there in highly processed foods! Excessive sugar consumption has been linked to obesity, heart disease, type 2 diabetes, and various chronic illnesses maybe more significantly than any other solitary ingredient.

 So, what can you do about it? Start by trying to reduce processed food consumption in your life. Clean out your pantry, fridge, and freezer of highly processed items such as boxed dinners and frozen meals.

When purchasing food items, read the ingredient list carefully. It is important to know what each item is. Therefore, it is best to limit the number of ingredients in a food item to a set number to simplify things.

Michael Pollan, an American author, journalist, and professor and one of the leading voices in the food industry recommends not buying processed items with more than 5 ingredients. This can be a bit challenging, and I am not sure it is an absolute necessity to live by this rule as there are many healthier processed items that have more than 5 ingredients when you add up the spices for example, but it can be a good general rule of thumb.

The key is that you should know what each item is on the ingredient list. If you don’t know what it is or you can’t pronounce it, you probably don’t need to eat it. Also remember, in an ingredient list, the items are listed from the largest quantity to the smallest.

Focus on whole foods: fresh fruits, vegetables, meats, and pantry staples like nuts, healthy oils, and whole grains.

While processed foods have become a convenient part of our modern diet, their potential risks to our health cannot be ignored. By understanding what highly processed foods are, why they are bad for us, being aware of harmful ingredients, and making conscious choices to prioritize whole real foods, you can take charge of your health in what could be the most impactful way possible!