Isn’t it true that we all have a fondness for junk food, despite the constant warnings from doctors and nutritionists to stay away from it? The term “junk food” is broad and is generally considered detrimental to your health.
The food we consume serves essential functions
….providing energy for our muscles
….sustaining the beating of our hearts
….supplying the necessary sugar to keep our brains functioning and prevent death.
The root cause of nutritional issues often lies in industrial food processing. Perhaps the grocery store’s processed food aisle should be labelled as the “avoid this aisle” section, emphasising the need to limit the intake of such foods.
We’re all aware of the unhealthy nature of processed foods. But what exactly constitutes processed food? It’s not just something you grab for a quick snack on a road trip to a friend’s house an hour away.
Processed food, readily available, inexpensive and convenient to consume, poses a significant threat to our well-being. Individuals following a diet centred around processed food tend to gain more weight compared to those adhering to a whole food diet with an equivalent calorie intake. Moreover, the weight gain associated with processed food is notably quicker than that observed in individuals consuming the same amount of calories from whole foods.
Our bodies are not naturally adapted to handle processed or junk food, regardless of how appealing it may taste. The manner in which our bodies process processed food differs significantly from the metabolic processes involved in consuming wholesome foods.
Notably, processed food fails to provide a sense of satiety; instead, it triggers a recurring sense of hunger, leading to overconsumption until one becomes weary of items like a bag of chips or a box of doughnuts.
Regrettably, the impact of junk food extends beyond mere weight gain. It disrupts normal hormonal functions, giving rise to a range of health issues, including but not limited to heart problems, sleep disturbances, cognitive impairments, and challenges in sexual and reproductive health. In severe cases, the consequences may even include the development of cancer or fatalities.
Foods you might not realise are processed
- Breakfast cereals- Many breakfast cereals are often marketed as healthy but in reality they are super unhealthy and ultra processed with additives, colours and fibres.
- Protein and muesli health bars- In spite of being called health bars, most of them are ultra-processed and full of hidden sugars.
- Plant-based milks- packaged dairy alternative drinks are full of emulsifiers, vegetable gums and flavour to maintain its shelf life and give it a milk-like consistency. However not all brands are processed so be sure to check the ingredients list.
- Flavoured yogurts- Flavoured yogurts are brimming with additives.
- Breads- Some pre packaged breads contain additives and emulsifiers.
- Processed meats and cold cuts- Packaged cold cuts and meats are tempting but don’t let it turn into another Snow White and apple situation.
- Store bought bases and sauces- Pre-prepared pasta sauces and stir-fry sauces are delicious but full of additives.
Food is classified into four categories based on how much they have been processed during their production
- unprocessed or minimally processed foods include fruits, vegetables, eggs, meats and grains
- processed culinary ingredients include sugar, salt, butter, lard, oils, vinegar
- processed foods include Freshly made, unpackaged bread, tinned fruits and vegetables, salted nuts, ham, bacon, tinned fish, cheese and unpackaged freshly made bread
- ultra-processed foods include ice cream, ham, sausages, cold cuts, chips, instant noodles, flavoured yogurts and even some alcohols like whisky, gin, and rum.
Some types of ultra-processed foods may look healthier than others, but it’s still ultra processed. When you consume ultra-processed food, you are displacing nutritious, fresh food with unhealthy food. Supermarkets are overflowing with ultra-processed foods, so it can be difficult to avoid them entirely. Being vigilant about what goes into your body is the best way to avoid ultra processed foods. Food is more than fuel and filler. Focus on consuming more fruits and vegetables, whether fresh or frozen.
When you eat better, you’ll feel better.
And when you feel better , you will automatically make better choices for yourself.
It all starts with food.
