For many of us who are still not sure of what processed foods are, here is a quick definition. The term ‘processed food’ applies to any food that has been altered from its natural state in some way, either for safety reasons or convenience.
For example, any food made from flour such as spaghetti or white bread, soft drinks, juice and even imported chicken are categorised as processed foods.
Now you know that you may be eating more processed food than you realise.
Experts say the presence of these foods in your diet is the reason why you don’t see any results in your health.
Consultant nutritionist, Dr. James Ajibade, says that even if you have been taking the daily recommended intake of water, fruits and vegetable, but you still eat white bread and drink processed drinks like juice and soft drinks, you will still be at risk of diseases such as Type 2 diabetes and hypertension.
Ajibade says, “If white bread is more constant in your diet than vegetables, then you should know that you are getting nowhere reducing your sugar intake. If you drink a bottle of soft drink or take a carton of processed juice with your meals, then you have automatically knocked out the benefits you could have gotten from drinking eight glasses of water a day.
“You are also overworking the liver and kidneys by taking processed foods that add nothing to your nutritional status. All of these and more will only expose you to diabetes and kidney failure.”
Nutritionists don’t mean to scare us but they insist that we are what we eat, and what we eat will eventually determine who we are.
Head of Nutrition Department, Montana University, United States, Dr. James Morrison, says the fundamental key to a successful diet modification is removal, elimination, and avoidance of the agents of opposition to a balanced diet.
You have a balanced diet when you eat foods that are rich in protein, carbohydrates, vitamins, fats and oil in addition, to daily fruit intake in normal proportions and portions.
We know the healthy foods but we may not be clear about the unhealthy foods. Not to worry, nutritionists at the Harvard Medical School in Boston, United States compiled the following list of foods you should keep to a minimum for a better health.
They warn that eating these foods regularly, even in addition to healthier ones, sets the stage for life-threatening illnesses such as heart disease, high blood pressure, diabetes and some cancers.
Sugars and soft drinks
Whether it’s white granulated sugar, brown sugar, high- fructose corn syrup, corn sugar, or honey, sugar contains almost no nutrients and is pure carbohydrate. When you eat a lot of sugar you are filling up on empty calories, causing your blood sugar to rise and fall like a roller coaster, and it keeps one from eating foods that have important nutrients and fibre.
Research cites soft drinks and other sugar-sweetened beverages as the primary source of added sugar in the diet and a major contributor to weight gain and obesity. In fact, just one extra 12-ounce can of a typical sweetened beverage a day can add on 15 pounds in a year.
That’s not only because the drinks themselves add calories, but also because those liquid calories are not as satisfying as solid food.
Processed milk
Ice cream, whole milk, and cheese are full of saturated fat can increase the risk of the health problems, notably heart disease. The healthiest milk and milk products are low-fat versions, such as skim milk, milk with one per cent fat, and reduced-fat cheeses.
Plantain chips and snacks
Cookies, plantain chips, snack cakes, doughnuts, pastries, and many other treats are hard to pass up, but nutritionists warn that these commercially prepared versions are packed with dangerous levels of processed carbohydrates, added sugar, unhealthy fats, and salt.
Sweets which are basically sugar can impair insulin sensitivity and worsen blood lip which can lead to diabetes.
White bread and instant noodles
If you enjoy white bread, pasta, potatoes or instant noodles , you may need to overhaul your diet.
White flour in bread and rice is full of refined sugar which have heavy calories that is not easy for the body to digest. Consider switching to the whole-grain versions of these foods instead. Whole-wheat contains good fibre and nutrients while
Imported turkey and chicken
Processed meats and meat products, sweetened with preservatives such as nitrates and salts, are not as beneficial as fresh animal flesh, bones, and offal. The nitrates and chemicals used to preserve these meats can form unhealthy, carcinogenic compounds called nitrosamines when subjected.
Fresh meats should comprise the bulk of your meat intake. Factory farmed meat intake should also be limited, as access and finances allow grass-fed/pastured animal products should be strongly favoured for their beneficial nutrient content.
Salt
Most condiments contain salt and sugar. If you get a low-fat dressing or condiment, it’s undoubtedly loaded with sugar to make up for the missing fat. You can’t win, so it’s best to just get rid of the stuff altogether.
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