By: Ekaterina Dimitrova, dietetic-student volunteer studying at McMaster University, reviewed by registered dietitian Natalie Walsh and the JM Nutrition Team
In recent years, as food science has rapidly developed, many ideas and buzz words have found themselves in the media and society. The term “processed food” is not an exception, and quickly brought about confusion and misconceptions. Let’s analyze what processed foods really are, shall we?
What Are Processed Foods?
The USDA defines “processed foods” as foods that have undergone a procedure to alter them from their original and natural state. This could include washing, cooking, packaging, chopping, adding ingredients, canning, freezing, drying and much more. This means that even products as simple as packaged vegetables, roasted nuts or pasteurized milk are considered processed. Unless a food is kept in the exact same form as it’s found in nature, it is considered processed to some degree.
Almost every product sold in grocery stores is processed in some kind of way and this is why food processing exists as a spectrum. Foods can range from unprocessed or minimally processed to ultra-processed.
Ultra-processed foods are foods that have undergone more significant modifications, and may retain little semblance of their original form.
They also typically contain added ingredients. Most prominently, salts, sugars, preservatives, stabilizers, artificial flavours and/or artificial colours.
Usually, they are made from substances derived from other foods. This includes fats, starches or hydrolyzed proteins.
Examples of ultra-processed foods include protein bars, frozen pizza, packaged bread, sodas, deli meats, margarine and breakfast cereals.
Origins and Innovations of Food Processing
Although the term “processed food” has only emerged in modern times, food processing has been around since the early evolution of humans.
Early days
Some of the earliest forms of food processing included cutting, grinding or sun-drying. The use of fire to cook food also began to emerge and became essential as it made meat consumption safer. These processes were implemented in order to meet the growing energy demands of early human ancestors, hundreds of thousands of years ago.
Throughout human history, food processing continued to develop and new techniques began to emerge. Three large socioeconomic transitions took place that revolutionized food processing: transition to agriculture and farming, the industrial revolution, and urbanization in the twentieth century.
As early hunter-gatherers transitioned to agriculture and farming, their food habits drastically evolved. People became dependent on grains, and thus milling, as bread became a staple food. They also learned how to domesticate animals and ferment foods. They also discovered salt as a preservative.
Surely, all these innovations greatly helped early humans survive by making food safer, more palatable and longer-lasting.
Industrial revolution
During the industrial revolution, use of electricity, engines and mass production machinery brought about new food processing techniques that changed the food sector. Pasteurization and rolling mills are some examples of significant food processing innovations from this time period.
These processes helped produce higher food yields, especially during times of food scarcity and economic crisis.
However, this is also the first instance where we begin to see loss of micronutrients (such as folic acid, iron and thiamine). This occurred as a result of refined milling and removal of the wheat germ decreased the nutritional value of flour and breads.
Interestingly enough, this occurred before the world even knew about the existence of micronutrients, which were discovered in the 1930s and 1940s.
Government fortifies food
In order to compensate for the loss of nutritional value, governments made efforts to fortify foods to ensure populations were still receiving adequate amounts of micronutrients. However, the downside is that fortification of ultra-processed foods may encourage people to eat more of these products instead of naturally nutrient-rich whole foods.
Processing today
Lastly, during the mid to late twentieth century, as urbanization began to spread in North America, we witnessed another evolution where food demands began to drastically change.
As women began joining the workforce, the demand for convenient and ready-to-eat foods grew at a rapid rate. However, in order to produce foods that required minimal preparation and cooking, intensive processing was required. The prevalence of ultra-processed foods skyrocketed in grocery stores. And this continues to this day.
Dozens of other socioeconomic factors contributed to this as well. This includes innovations in shipping, innovations in production techniques and transnationalism. This allowed foods to be produced and shipped more efficiently and rapidly, making processed foods more readily available in the market.
Benefits of Processed Foods
In our modern day, it’s practically impossible to escape processed foods due to their extensive varieties and prevalence in the market. These foods offer a new level of affordability, tastiness, convenience and accessibility that make them appealing to consumers.
It’s important not to demonize food processing and recognize that these foods can still be whole and healthy. Processing allows us to make foods that make up a core part of our diet such as bread, yogurt, cheese, baked goods, juices, ground meats, and more.
It has also made food safer to consume by reducing microbial growth and presence in foods.
Lastly, processing has allowed us to reduce spoilage and preserve freshness.
Although these foods pose a number of health threats to humans, it’s important to understand that not all food processing is bad.
In fact, food processing was essential for human survival for thousands of years and continues to be an integral aspect of our diet to this day.
Dark Sides of Processed Foods
Despite the indisputable benefits of food processing, high levels of processing and modification can actually lead to negative health outcomes.
Less nutritious
First, the process of modifying foods can oftentimes create less nutritious products. Typically, the more a food is processed, the more micronutrient density it loses.
Added ingredients
As mentioned earlier, ultra-processed foods typically contain high levels of added ingredients such as sugars, salts, fats, artificial flavouring and/or artificial colouring. This can pose a number of health risks.
Due to the high amounts of sugars, salts and fats in ultra-processed foods, many people are consuming more than the recommended daily intake of these nutrients.
The adding of the mentioned ingredients may lead to adverse health outcomes such as neurological decline, obesity, metabolic problems and more.
Addiction
Additionally, sweetened ultra-processed foods can become addictive to the brain and fuel unhealthy and unsustainable eating habits that can contribute to adverse health effects.
Higher calorie count
Furthermore, ultra-processed foods tend to contain higher levels of calories which can also contribute to metabolic problems and obesity when consumed in excess.
May lead to higher consumption
It’s important to be aware that many ultra-processed foods are designed to be highly palatable, and to make you consume as much as possible. Many ultra-processed foods are designed to be easy to chew and swallow, compared to unprocessed or minimally processed alternatives. Thicker, chunkier or more fibrous foods promote satiety by taking longer to chew and eat. Because this prolongs the amount of time you spend eating, your brain receives fullness signals after consuming fewer calories.
On the other hand, softer and easily digestible foods (whether processed or not) are typically eaten at a much faster rate. This means that you’re more likely to consume more calories before feeling full.
Ultimately, this promotes overeating and excess caloric intake.
May be harmful to health
The list of downsides is further extended by the fact that many of the ingredients that are added to ultra-processed foods can potentially be harmful for human health.
In animal studies, natural and artificial compounds added to foods such as sweeteners, emulsifiers, colourants, micro-particles and nanoparticles have been shown to have harmful effects on gut health by altering gut microbes and inducing intestinal inflammation.
According to Dr. Joel Fuhrman, the widespread consumption of ultra-processed foods has created a public health crisis that extends beyond the borders of America. Scientists estimate that ultra-processed foods cause more premature deaths than cigarettes.
Higher rates of ultra-processed food consumption have been associated with higher rates of heart attacks, stroke, cancer, sleep problems, poor mental health, psychiatric disorders, non-communicable diseases, dementia, obesity, type 2 diabetes and much more.
Most chronic diseases that affect North Americans are lifestyle-induced, and scientists estimate that many could be prevented simply by leading healthier lifestyles.
Processed Foods: Moving Forward
Due to the vast prevalence and variety of processed and ultra-processed foods, it may feel almost impossible to avoid them. However, as mentioned, these foods exist on a spectrum. It’s important not to demonize them. Instead, we must find strategies to incorporate them into a balanced diet.
First, minimally processed foods don’t typically pose the same risk as foods with a higher level of processing. Typically, they retain most of their nutrients and original composition. Therefore, these kinds of foods can easily be incorporated into a healthy diet.
Ultra-processed foods are the foods that we need to look out for. However, it’s not necessary to eliminate them entirely from your diet. Simply reducing your intake can make a big difference. You can also try to find substitutions for some ultra-processed foods.
For example, instead of eating a sugary breakfast cereal in the morning, you can make oatmeal out of steel cut oats. You could also swap granola bars and pre-packaged snacks for veggies, yogurt, nuts and other minimally processed alternatives.
Additionally, we encourage you to read food labels to see how well a particular food will meet your dietary needs. As discussed, ultra-processed foods typically contain high levels of sugars, salts and fats. This may lead to adverse health outcomes, when consumed in excess.
Check the Nutrition Facts table on the packaging of every food, which will help you determine whether a particular food will help keep you within healthy levels of these nutrients.
Lastly, engage in mindful eating and you may overeat less.
Mindful eating is the practice of being present and undistracted while eating. This allows you to focus on what you’re eating without judgement. This could vary among individuals, but it could include refraining from using electronic devices while eating, and avoiding eating “on the go” or while performing other activities.
When you eat while distracted, you tend to eat faster and miss signs of fullness from your body. Overall, this promotes overeating.
By practicing mindful eating, you can become more aware of your body, decrease your eating speed and notice signs of fullness earlier. This can also prevent consumption of excess calories, and help with diabetes, body dysmorphia, and more.
Final Thoughts
Food processing has brought about many innovations that have helped propel humanity forward. Without food processing, we wouldn’t have the same foods, convenience and safety that we know today. However, too much processing can lead to the production of less nutritious foods that can have harmful effects when over-consumed.
It’s crucial to educate ourselves about the food options available in the market and about strategies to help us make the best food choices to meet our needs.
Instead of criticizing processed foods, it’s important to acquire the knowledge to make conscious and educated choices about them.
Conclusion
Should you feel you require personalized sessions for guidance around processed foods or other matters, book a free consultation or contact us for an appointment. As always if you have comments or questions, we encourage you to let us know.
References
Albuquerque, T. G., Bragotto, A. P. A., & Costa, H. S. (2022, December 7). Processed Food: Nutrition, safety, and Public Health. International journal of environmental research and public health. https://pmc.ncbi.nlm.nih.gov/articles/PMC9778909/
Allan, S. (2023, May 29). What are processed and ultra-processed foods?. Canadian Digestive Health Foundation. https://cdhf.ca/en/what-are-processed-and-ultra-processed-foods/
Fuhrman, J. (2018, April 3). The hidden dangers of fast and processed food. American journal of lifestyle medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC6146358/
Grosso, G. (2024, November 20). Full article: Ultra-processed foods: The good, the bad and the ugly of Food Processing. Taylor & Francis Online . https://www.tandfonline.com/doi/full/10.1080/09637486.2024.2429996
Huebbe, P., & Rimbach, G. (2020, August 4). Historical reflection of food processing and the role of legumes as part of a healthy balanced diet. Foods (Basel, Switzerland). https://pmc.ncbi.nlm.nih.gov/articles/PMC7466326/
Minari, T. P., Araújo-Filho, G. M. de, Tácito, L. H. B., Yugar, L. B. T., Rubio, T. de A., Pires, A. C., Vilela-Martin, J. F., Cosenso-Martin, L. N., Fattori, A., Yugar-Toledo, J. C., & Moreno, H. (2024, March 19). Effects of mindful eating in patients with obesity and binge eating disorder. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC10975968/#sec5-nutrients-16-00884
Processed and ultraprocessed foods: Examples and health risks | U.S. news. U.S. News. (n.d.). https://health.usnews.com/wellness/food/articles/processed-foods-what-you-need-to-know
Vitale, M., Costabile, G., Testa, R., D’Abbronzo, G., Nettore, I. C., Macchia, P. E., & Giacco, R. (2023, December 18). Ultra-processed foods and human health: A systematic review and meta-analysis of prospective cohort studies. Advances in nutrition (Bethesda, Md.). https://pmc.ncbi.nlm.nih.gov/articles/PMC10831891/
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About Author:
Natalie Walsh is a registered dietitian in North York, Ontario, who focuses her practice on dietary support for weight management, menopause support, digestive health, hearth health and more.
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JM Nutrition is a nutritional counselling service by registered dietitians and nutritionists in Canada. Main areas of service: Toronto, Ottawa, Halifax, Vancouver, Montreal, Winnipeg, Saskatoon, Edmonton, Calgary.