Whole (food): all of; entire; in one piece; in an unbroken or undamaged state
The Closer to Nature, The Better
|
More than 75% of purchases by American's come from moderately (15.9%) and highly processed (61.0%) foods and beverages (Poti, Mendez, Ng, & Popkin, 2015). When shopping for food, the majority of your budget should be spent on whole foods and a small fraction on processed foods, if any at all. Think of the food that you purchase at the market; it is more than likely that there is healthier alternative that tastes better and, in the long run, costs less. Swapping processed food for real whole food is a key to good health. Whole foods have been around for centuries for our ancestors; you are what they ate. Processed foods were only recently invented in the grand scheme of our evolutionary history. Many studies that claim processed foods are safe, simply have not been conducted long enough to determine they are safe with absolute certainty.
|
Image by SkinnyMs
|
Process(ed food): perform a series of mechanical and/or chemical operations on something in order to change or preserve it
Processed Foods
|
Processed foods are the plague of the Western culture's diet; they are the root cause of this epidemic of a growing population that is overweight and sick. When you purchase food at the market, how many ingredients are listed on the label? Odds are, if there is a whole list of ingredients and/or ingredients listed that you can't identify or pronounce, it is not good for your health. If you decide to continue eating processed foods, at the very least, learn about the purpose of each ingredient before you decide to eat it. Eliminating processed foods from your diet may require more prepping time, but setting a little more time aside to create your own medicine is very worth it.
|
Image by CeresOrganics
|
The Problems with Processed Food-like Products
1. Processed Foods are High in Sugar
In nearly every processed food-like product, some form of sugar can be found (or hidden underneath the name of some other ingredient that is ultimately sugar). Added sugar can be found in sweet and savory foods. Excess sugar consumption is linked to insulin resistance, high triglycerides, heart disease, diabetes, obesity, and cancer. Sugar, like high fructose corn syrup, are metabolized by the liver, which in turn becomes stored fat. Below is a short clip describing the phenomenon that occurs when soda is consumed, compared to almonds.
In nearly every processed food-like product, some form of sugar can be found (or hidden underneath the name of some other ingredient that is ultimately sugar). Added sugar can be found in sweet and savory foods. Excess sugar consumption is linked to insulin resistance, high triglycerides, heart disease, diabetes, obesity, and cancer. Sugar, like high fructose corn syrup, are metabolized by the liver, which in turn becomes stored fat. Below is a short clip describing the phenomenon that occurs when soda is consumed, compared to almonds.
2. Processed Foods are Designed to Make You Overeat
The body naturally regulates metabolism, hunger and appetite through internal mechanisms. Food manufacturers have learned how to override them mechanisms by increasing the "crave-ability", creating processed foods that strongly stimulate and overwhelm the reward system in the brain. According to the "food reward hypothesis of obesity", the result of over-stimulation from processed foods makes it easy to overeat. For example, potato chips are among the most addictive junk foods available, containing all three reward-stimulating ingredients: sugar (from the potato), salt, and fat.
3. Processed Foods Contain Preservatives
Chemical, artificial preservatives such as benzoates, nitrites, sulfites and sorbates are all used to extend the shelf life of food. Antioxidants (such as tocopherol, BHA and BHT) and chelating agents (such as EDTA and citric acid) are also artificial preservatives. Many of these preservatives have been linked to various types of cancer, allergic reactions, infertility, DNA damage, and gastrointestinal distress. Other preservatives to watch out for inclde TBHQ, polysorbates (60, 65 & 80).
4. Processed Foods Contain Artificial Ingredients
Artificial ingredients is a very broad category, as it can include artificial flavors, colors and sweeteners. Artificial flavors refers to over 100 possible additives and may carry allergic and behavioral side effects. Artificial colors have been linked to allergic reactions, hyperactivity in children, and worsened symptoms of ADD and ADHD. Artificial sweeteners, such as Aspartame (Equal, NutraSweet), Sucralose (Splenda), Acesulfame Potassium (Ace-K), Neotame and Saccharin (Sweet'N Low), are synthetic sugar substitutes that have not been evaluated in the long-term. Many of these artificial sweeteners are linked to very serious consequences including but not limited to increased insulin levels, weight gain, inflammation, diabetes, high blood pressure and cardiovascular disease.
4. Processed Foods are Addictive
When food become processed, important components (fiber, water, nutrients) within the food become modified or removed, changing the way food is digested in the body. Whole that contain a mixture of balanced nutrients that make you feel satisfied. On the contrary, processed foods lack those nutrients and instead stimulate dopamine, a reward circuit neurotransmitter, making you perceive satisfaction in the absence of nutrients. This artificial secretion of dopamine can lead to excessive food cravings, ultimately leading to food addiction.
In fact, researchers have observed that sugar can surpass the reward from cocaine, even in addicted individuals. This reward signal from sugar has the potential to override self-control mechanisms leading to addiction (Lenoir, Serre, Cantin, & Ahmed, 2007).
5. Processed Foods are Low in Nutrients
The processing of foods often eliminates the nutrients that were present in the food originally, and then sometimes supplemented back in in the form of synthetic vitamins and minerals. These synthetic additives do not trick the body, and will not provide the feeling of of whole food. In addition, there is no laboratory process that can add back in all of the thousands of phytochemicals and trace nutrients found in whole foods; as scientists have not even begun to uncover all of them. The best way to ensure that the body gets the benefits of all the vitamins, minerals, antioxidants, and more that nature has to offer is to eat whole, unprocessed foods.
6. Processed Foods Promote Inflammation
Many processed foods (store-bought crackers, chips, baked goods and fried foods) are composed of partially hydrogenated vegetable oil, which are essentially synthetic trans fats. It is well established that trans fats promote inflammation, the root cause of every chronic disease.
In addition, processed foods contain high amounts of omega-6 fatty acids, in the form of processed vegetable oils (corn, safflower, soybean, sunflower oils, etc.). A unbalanced ratio of omega-6 fatty acids tend to stimulate the inflammatory process in the body. A diet high in refined carbohydrates and processed foods contributed to a state of low- grade, chronic inflammation in the body, which contributes to many diseases, including atherosclerosis, heart disease, and osteoporosis.
The body naturally regulates metabolism, hunger and appetite through internal mechanisms. Food manufacturers have learned how to override them mechanisms by increasing the "crave-ability", creating processed foods that strongly stimulate and overwhelm the reward system in the brain. According to the "food reward hypothesis of obesity", the result of over-stimulation from processed foods makes it easy to overeat. For example, potato chips are among the most addictive junk foods available, containing all three reward-stimulating ingredients: sugar (from the potato), salt, and fat.
3. Processed Foods Contain Preservatives
Chemical, artificial preservatives such as benzoates, nitrites, sulfites and sorbates are all used to extend the shelf life of food. Antioxidants (such as tocopherol, BHA and BHT) and chelating agents (such as EDTA and citric acid) are also artificial preservatives. Many of these preservatives have been linked to various types of cancer, allergic reactions, infertility, DNA damage, and gastrointestinal distress. Other preservatives to watch out for inclde TBHQ, polysorbates (60, 65 & 80).
4. Processed Foods Contain Artificial Ingredients
Artificial ingredients is a very broad category, as it can include artificial flavors, colors and sweeteners. Artificial flavors refers to over 100 possible additives and may carry allergic and behavioral side effects. Artificial colors have been linked to allergic reactions, hyperactivity in children, and worsened symptoms of ADD and ADHD. Artificial sweeteners, such as Aspartame (Equal, NutraSweet), Sucralose (Splenda), Acesulfame Potassium (Ace-K), Neotame and Saccharin (Sweet'N Low), are synthetic sugar substitutes that have not been evaluated in the long-term. Many of these artificial sweeteners are linked to very serious consequences including but not limited to increased insulin levels, weight gain, inflammation, diabetes, high blood pressure and cardiovascular disease.
4. Processed Foods are Addictive
When food become processed, important components (fiber, water, nutrients) within the food become modified or removed, changing the way food is digested in the body. Whole that contain a mixture of balanced nutrients that make you feel satisfied. On the contrary, processed foods lack those nutrients and instead stimulate dopamine, a reward circuit neurotransmitter, making you perceive satisfaction in the absence of nutrients. This artificial secretion of dopamine can lead to excessive food cravings, ultimately leading to food addiction.
In fact, researchers have observed that sugar can surpass the reward from cocaine, even in addicted individuals. This reward signal from sugar has the potential to override self-control mechanisms leading to addiction (Lenoir, Serre, Cantin, & Ahmed, 2007).
5. Processed Foods are Low in Nutrients
The processing of foods often eliminates the nutrients that were present in the food originally, and then sometimes supplemented back in in the form of synthetic vitamins and minerals. These synthetic additives do not trick the body, and will not provide the feeling of of whole food. In addition, there is no laboratory process that can add back in all of the thousands of phytochemicals and trace nutrients found in whole foods; as scientists have not even begun to uncover all of them. The best way to ensure that the body gets the benefits of all the vitamins, minerals, antioxidants, and more that nature has to offer is to eat whole, unprocessed foods.
6. Processed Foods Promote Inflammation
Many processed foods (store-bought crackers, chips, baked goods and fried foods) are composed of partially hydrogenated vegetable oil, which are essentially synthetic trans fats. It is well established that trans fats promote inflammation, the root cause of every chronic disease.
In addition, processed foods contain high amounts of omega-6 fatty acids, in the form of processed vegetable oils (corn, safflower, soybean, sunflower oils, etc.). A unbalanced ratio of omega-6 fatty acids tend to stimulate the inflammatory process in the body. A diet high in refined carbohydrates and processed foods contributed to a state of low- grade, chronic inflammation in the body, which contributes to many diseases, including atherosclerosis, heart disease, and osteoporosis.
Whole Foods versus Processed Foods
Processed foods can be placed on a continuum that ranges from minimally processed (such as frozen food) to more complex concoctions that contain artificial sweeteners, flavors, color and preservatives. Here is a helpful list prepared by Dr. Mercola to help you distinguish the differences between whole food and processed food (Mercola, 2002):
|
Real Food
Is grown (above or below ground) in healthy, microbe-rich soils that are being regenerated by sustainable land management practices Has variable quality, taste, and texture Spoils quickly Requires preparation when cooking Is authentically flavorful and colorful Grown without, or with minimal, agricultural chemicals Not genetically altered Contains no added growth hormones, antibiotics, or other drugs Does not contain artificial anything, nor chemical preservatives Grown with the laws of nature in mind Grown in a sustainable way |
Processed Food-like Products
Grown in depleted, chemical-doused soils, and/or produced or manufactured in whole or in part in a factory Has uniform quality, taste, and texture Can stay "fresh" for weeks, months or years Quick, convenient, no-prep cooking Flavored and colored with chemicals Grown with chemicals Often contains genetically engineered ingredients Grown with hormones, antibiotics, and/or other drugs Contains artificial colors, flavors, preservatives, fillers, nano technology, and more Grown with profits and high-yield performance in mind Grown in an unsustainable way, such as large mono-crop factory farms, and confined animal feeding operations (CAFOs) |
Categories of Food Additives
Food additives can be divided into several groups, although there is some overlap because some additives exert more than one effect.
- Acidulents confer sour or acid taste. Common acidulents include vinegar, citric acid, tartaric acid, malic acid, fumaric acid, and lactic acid.
- Acidity regulators are used for controlling the pH of foods for stability or to affect activity of enzymes.
- Anticaking agents keep powders such as milk powder from caking or sticking.
- Antifoaming and foaming agents reduce or prevent foaming in foods. Foaming agents do the reverse.
- Antioxidants such as vitamin C are preservatives by inhibiting the degradation of food by oxygen.
- Bulking agents such as starch are additives that increase the bulk of a food without affecting its taste.
- Food coloring are added to food to replace colors lost during preparation or to make food look more attractive.
- Color retention agents are used to preserve a food's existing color.
- Emulsifiers allow water and oils to remain mixed together in an emulsion, as in mayonnaise, ice cream, and homogenized milk.
- Flavors are additives that give food a particular taste or smell, and may be derived from natural ingredients or created artificially.
- Flavor enhancers enhance a food's existing flavors. A popular example is monosodium glutamate. Some flavor enhancers have little flavor independent of the food.
- Flour treatment agents are added to flour to improve its color or its use in baking.
- Glazing agents provide a shiny appearance or protective coating to foods.
- Humectants prevent foods from drying out.
- Tracer gas allow for package integrity testing to prevent foods from being exposed to atmosphere, thus guaranteeing shelf life.
- Preservatives prevent or inhibit spoilage of food due to fungi, bacteria and other microorganisms.
- Stabilizers, thickeners and gelling agents, like agar or pectin (used in jam for example) give foods a firmer texture. While they are not true emulsifiers, they help to stabilize emulsions.
- Sweeteners are added to foods for flavoring. Sweeteners other than sugar are added to keep the food energy (calories) low.
- Thickening agents are substances which, when added to the mixture, increase its viscosity without substantially modifying its other properties.
Garbage In, Garbage Out
What you put into your body is what you will get out; the quality of food that you eat, reflects the quality of function that you will receive from that food. Once you are able to regularly eat whole foods, then you are ready to move on to the next step, if you haven't already found yourself doing so.
References
Lenoir, M., Serre, F., Cantin, L., & Ahmed, S. (2007). Intense Sweetness Surpasses Cocaine Reward. Plos ONE, 2(8), e698. http://dx.doi.org/10.1371/journal.pone.0000698
Mercola, J. (2002, November 27). Welcome to the beginner nutrition plan. Retrieved January 17, 2017, from Mercola, http://www.mercola.com/nutritionplan/beginner.htm
Poti, J. M., Mendez, M. A., Ng, S. W., & Popkin, B. M. (2015). Is the degree of food processing and convenience linked with the nutritional quality of foods purchased by US households? The American Journal of Clinical Nutrition. doi:10.3945/ajcn.114.100925
Mercola, J. (2002, November 27). Welcome to the beginner nutrition plan. Retrieved January 17, 2017, from Mercola, http://www.mercola.com/nutritionplan/beginner.htm
Poti, J. M., Mendez, M. A., Ng, S. W., & Popkin, B. M. (2015). Is the degree of food processing and convenience linked with the nutritional quality of foods purchased by US households? The American Journal of Clinical Nutrition. doi:10.3945/ajcn.114.100925
