The Processed Food Effect
Hey ya'll! Remember when I was really consistent about blog posts? I do too. But as it turns out, working as a full-time unpaid intern, taking 25 credits, and trying to earn a little bit of money on the side takes up a lot of time and energy! Not to mention I've had some health issues this past year that required my attention more than my blog. I have not forgotten the blog that I haven't written on in about 7 months--in fact, I've been thinking a lot about what I want to write about today for quite some time. This is it. The big one: Processed Foods.
Over the past five years, I have had the opportunity to learn of different perspectives surrounding processed foods and thought it would be beneficial to discuss some of the more pervasive myths about them. So without further ado, let's jump into it!
Myth #1: You shouldn't eat foods that have chemicals in them
I have heard this myth time and time and time again. In the 1980's, a satirical article appeared in a newspaper in Michigan about the health hazards of dihydrogen monoxide. A couple of years ago, an internet post went viral when someone posted that "dihydrogen-monoxide" was listed as an ingredient in their food. People were terrified that dihydrogen monoxide was going to poison themselves and their children if consumed. But what they didn't know, and what the 1980's article was trying to point out, is that dihydrogen monoxide happens to be the rarely used, but equally valid, chemical name for water. Some labels use an unfamiliar chemical name for common substances, and without a background in chemistry, the names can hard to understand. This same principle could be applied to sodium bicarbonate (baking soda), ascorbyl palmitate (a Vitamin C compound), carboxymethylcellulose (a carbohydrate from plants mixed with vinegar that improves food textures), and the list could go on and on.
In fact, if we go with the very basic definition of what a chemical is, which is any substance made from a combination of the elements on the periodic table, then everything around us is made from chemicals (including ourselves). That's not to say that every single chemical on the planet is safe for human consumption, but it is important to know what chemicals are commonly used in processed foods before claiming them to be harmful. The vast majority of them are not, and the ones that have some evidence to suggest they may be harmful need to be eaten in large quantities to make them so.
Myth #2: You shouldn't eat foods that have more than 5 ingredients in them
This myth has always boggled my mind. If everybody went around only eating foods that had 5 ingredients or less in them, food would get very very bland very very fast. I currently work at a bakery, and our basic whole wheat bread recipe has 5 ingredients. On the other hand, my favorite bread we bake is our whole wheat bread mixed with oats, walnuts, dates, and craisins. All nutrient-dense and yummy ingredients. But definitely over the 5 ingredients maximum. I would say the only argument that would work on me for 5 ingredient foods is that I have to buy less at the grocery store. But if the food doesn't taste good, then what's the point?!
I understand that this myth is intended to get the follower to eat less processed foods since most processed foods have more than 5 ingredients. And eating less processed foods overall is a good thing, which I will discuss later. But consumers should never be scared to eat something because it has more than 5 ingredients in it. The number of ingredients in a product will never cause harm.
Myth #3: If you eat processed foods, you are unhealthy
I have discussed this many times in previous posts, but I will say it today and will probably say it again: everything in moderation. Any food in excess can be harmful, but the research has clearly indicated for decades that eating a balanced diet of all foods is the way to go. In fact, eating a balanced diet seems to be the only thing that stays consistent in nutrition research, which highlights just how important this principle is. For example, the vast majority of my diet comes from foods I make from scratch. I find homemade foods to be both cheaper and tastier. But that doesn't stop me from eating boxed macaroni and cheese or frozen pizza on occasion. And it definitely doesn't stop me from eating chocolate. Nothing could stop me from eating chocolate, and I'm not about to grow my own cacao bean tree (which wouldn't even grow in the climate I live in) to make my own chocolate from scratch. In excess over long periods of time, processed foods can lead to some health problems. But mixed in with a nutritious diet, they cause no issues whatsoever.
And this leads me to my final point, which isn't a myth, but is something I wanted to discuss: It's the nutritional value of the processed foods, not the name or number of ingredients that is the issue. The reason we shouldn't be eating a lot of processed foods is due to the high number of calories, sugars, and less healthy fats, compared to the low number of vitamins, minerals, and fiber. Comparing our nutrient to our caloric needs, processed foods don't offer us much of anything. They provide a lot of calories, but don't fill you up or provide the essential nutrients you need. Therefore, they shouldn't be eaten often, but there is room in our diets for them.
Confused yet? The world of nutrition can seem befuddling and contradictory at times. The take-away from this shouldn't be that processed foods are good for you, but it also shouldn't be that processed foods are bad for you. They are simply food. And all food should be eaten in moderation. Yes, processed foods aren't very nutritious and shouldn't make up any significant part of our diet, but that doesn't mean we need to avoid them at all costs. Just remember to include the foods you love in your diet in appropriate amounts (life wouldn't be worth it without them), balance them with nutritious foods, and always drink plenty of dihydrogen-monoxide to stay hydrated!
Over the past five years, I have had the opportunity to learn of different perspectives surrounding processed foods and thought it would be beneficial to discuss some of the more pervasive myths about them. So without further ado, let's jump into it!
Myth #1: You shouldn't eat foods that have chemicals in them
I have heard this myth time and time and time again. In the 1980's, a satirical article appeared in a newspaper in Michigan about the health hazards of dihydrogen monoxide. A couple of years ago, an internet post went viral when someone posted that "dihydrogen-monoxide" was listed as an ingredient in their food. People were terrified that dihydrogen monoxide was going to poison themselves and their children if consumed. But what they didn't know, and what the 1980's article was trying to point out, is that dihydrogen monoxide happens to be the rarely used, but equally valid, chemical name for water. Some labels use an unfamiliar chemical name for common substances, and without a background in chemistry, the names can hard to understand. This same principle could be applied to sodium bicarbonate (baking soda), ascorbyl palmitate (a Vitamin C compound), carboxymethylcellulose (a carbohydrate from plants mixed with vinegar that improves food textures), and the list could go on and on.
In fact, if we go with the very basic definition of what a chemical is, which is any substance made from a combination of the elements on the periodic table, then everything around us is made from chemicals (including ourselves). That's not to say that every single chemical on the planet is safe for human consumption, but it is important to know what chemicals are commonly used in processed foods before claiming them to be harmful. The vast majority of them are not, and the ones that have some evidence to suggest they may be harmful need to be eaten in large quantities to make them so.
Myth #2: You shouldn't eat foods that have more than 5 ingredients in them
This myth has always boggled my mind. If everybody went around only eating foods that had 5 ingredients or less in them, food would get very very bland very very fast. I currently work at a bakery, and our basic whole wheat bread recipe has 5 ingredients. On the other hand, my favorite bread we bake is our whole wheat bread mixed with oats, walnuts, dates, and craisins. All nutrient-dense and yummy ingredients. But definitely over the 5 ingredients maximum. I would say the only argument that would work on me for 5 ingredient foods is that I have to buy less at the grocery store. But if the food doesn't taste good, then what's the point?!
I understand that this myth is intended to get the follower to eat less processed foods since most processed foods have more than 5 ingredients. And eating less processed foods overall is a good thing, which I will discuss later. But consumers should never be scared to eat something because it has more than 5 ingredients in it. The number of ingredients in a product will never cause harm.
Myth #3: If you eat processed foods, you are unhealthy
I have discussed this many times in previous posts, but I will say it today and will probably say it again: everything in moderation. Any food in excess can be harmful, but the research has clearly indicated for decades that eating a balanced diet of all foods is the way to go. In fact, eating a balanced diet seems to be the only thing that stays consistent in nutrition research, which highlights just how important this principle is. For example, the vast majority of my diet comes from foods I make from scratch. I find homemade foods to be both cheaper and tastier. But that doesn't stop me from eating boxed macaroni and cheese or frozen pizza on occasion. And it definitely doesn't stop me from eating chocolate. Nothing could stop me from eating chocolate, and I'm not about to grow my own cacao bean tree (which wouldn't even grow in the climate I live in) to make my own chocolate from scratch. In excess over long periods of time, processed foods can lead to some health problems. But mixed in with a nutritious diet, they cause no issues whatsoever.
And this leads me to my final point, which isn't a myth, but is something I wanted to discuss: It's the nutritional value of the processed foods, not the name or number of ingredients that is the issue. The reason we shouldn't be eating a lot of processed foods is due to the high number of calories, sugars, and less healthy fats, compared to the low number of vitamins, minerals, and fiber. Comparing our nutrient to our caloric needs, processed foods don't offer us much of anything. They provide a lot of calories, but don't fill you up or provide the essential nutrients you need. Therefore, they shouldn't be eaten often, but there is room in our diets for them.
Confused yet? The world of nutrition can seem befuddling and contradictory at times. The take-away from this shouldn't be that processed foods are good for you, but it also shouldn't be that processed foods are bad for you. They are simply food. And all food should be eaten in moderation. Yes, processed foods aren't very nutritious and shouldn't make up any significant part of our diet, but that doesn't mean we need to avoid them at all costs. Just remember to include the foods you love in your diet in appropriate amounts (life wouldn't be worth it without them), balance them with nutritious foods, and always drink plenty of dihydrogen-monoxide to stay hydrated!
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