In modern life, processed snacks or convenience food are a part of many households. Convenience may take priority over nutrition, whether frozen dinners or packaged snacks.

What are Processed Foods?

Processed food is any food that has been changed from its natural state through freezing, canning, baking, preservation, or a combination of them. Foods can be changed from their natural state to be minimally processed through preparation or highly processed through just about anything. 

Different types of processed foods

Minimally Processed Foods – Foods that have little processing to prolong freshness instead of home preparation by the consumer to provide consumers convenience: pre-sliced vegetables, roasted nuts, and frozen produce.

Modestly Processed Foods – Foods that have ingredients added like salt and sugar and oils in moderately processed foods usually are canned beans, yogurt, and whole grain bread

Highly Processed Foods – Foods that usually have artificial preservatives, flavors, and colors and or usually almost anything is highly processed, sugary cereal, instant soup, and carbonated beverages.

Are Processed Foods Bad for You? 

Not all processed foods are bad for your health. Some processed foods can offer healthy nutrients. However, other processed foods can be loaded with unhealthy preservatives that may harm health in the long run. The most important thing is to know which processed food you can include into your diet and which processed food you should stay away from. 

Healthful Processed Foods 

• Frozen Fruits and Vegetables – These keep produce nutrients, and they are quick and easy to prepare.  
• Whole Grain Bread & Pasta – These provide fiber, and energy. 
• Nut Butters – These are sources of fat and protein. 
• Canned Lentils & Beans – A healthy way to get protein in a source that is quick and easy. 

Unhealthful Processed Foods 

• Sweetened Breakfast Cereal – Many breakfast cereals contain artificial flavors, and sugars. 
• Instant noodles and packaged snacks – High in sodium, trans fats, and preservatives. 
• Processed Meat (sliced sausage, hot dogs, deli meats) – Can lead to heart disease and cancer. 
• Soda and other energy drinks – Including high levels of sugar and harmful additives. 

How Processed Food Impacts Your Health 

Increase Risk for Obesity 

Highly processed food includes added sugars, trans fats and fat carbohydrates typically lead to obesity. The sugar, fat and carbohydrates are so perplexing and delicious that many consumers will overly partake in these items resulting in a potential obesity.

Increased Risk of Heart Disease  

Foods that are processed and abundant in trans fats and added sodium can raise cholesterol levels and blood pressure, increasing heart disease risk. Packaged snacks, convenience foods, and processed meats are the worst culprits.     

Impacts Gut Health 

Artificial preservatives and additives in processed foods may disrupt gut bacteria, which can lead to dysbiosis, bloating, and inflammation. Eating whole foods with plenty of fiber is ideal for maintaining a healthy gut.     

Contributes to Diabetes  

Extra sugar in processed foods has the effect of raising blood sugar levels, leading to increased insulin resistance and a greater risk of type 2 diabetes. Common snacks, desserts, baked goods, and sugary beverages are major contributors.     

Increases Cancer Risk 

Studies show that high consumption of processed meat and highly refined foods can increase the risk of certain cancers – specifically colon cancer and breast cancer. One category of preservatives – nitrates – are especially harmful.  

Healthier Alternatives to Processed Foods 

Instead of relying on processed foods, choose whole, less processed foods. If you are looking for vegetarian protein sources Indian cuisine, consider lentils, chick peas, paneer, and soya chunks, which are all characteristics of processed meat products.

Simple Substitutes for a Healthier Lifestyle 

• Instead of instant noodles, reach for whole grain noodles or homemade wheat noodles. 
• Don’t purchase processed cheese, try fresh cheese (paneer) or cheese made from nuts at home. 
• Swap homemade granola for boxed cereal loaded with sugar. 
• Move over soda; reach for fresh fruit juice or coconut water instead. 

Recommendations to Reduce Processed Food 

Check Food Labels

Examine ingredients listed in food labels and avoid any product with added sugars, artificial preservatives, and trans fats. If you cannot pronounce an ingredient, chances are you would be better off not eating it. 

Cook More at Home 

Cooking at home provides authority over the food ingredients you consume. Cooking simple healthy meals with whole ingredients reduces your dependence on packaged food items. 

Meal Prep for the Week 

Meal prep helps you avoid running out of quick processed food options. Stock up on fresh vegetables, whole grains, and nuts to assemble a fast, healthy meal. 

Select Whole Grains Instead of Refined Grains 

Refined processed grains have lost a large majority of the nutrients from the food. Choose whole grain options, for example, brown rice, quinoa, and millet rather than white rice or food made with refined flour. 

Staying hydrated 

It can include using herbal teas or fruit in your water or smoothies rather than sugar in your beverages. Good hydration is good for your overall health and will help you to reduce some of the snacking urges. 

Processed foods are convenient and something we overeat but at times it really isn’t a health benefit. When you think about when to choose to eat whole foods vs ultra-processed foods, you are being proactive in upping digestive capacity, health, and even weight management. Picking whole healthy options, for example vegetarian proteins from India represents a slower balance and showing compassion toward future whole health.