The Processed Food Dilemma: Rethinking Healthy Eating
The Problem with Pointing Fingers
In the world of nutrition, there's a common narrative that if you just eliminate a particular food or food group, you'll achieve your health goals—be it weight loss, better sleep, or improved hormonal balance. Over the years, we've seen various foods come under scrutiny: gluten, dairy, sugar, soy, lectins, oxalates—the list goes on. This ever-changing roster of "foods to avoid" can be incredibly confusing, leaving many wondering what they should actually eat. As a naturopathic doctor, I see patients who are often perplexed and stressed by these conflicting messages. Unfortunately, this confusion can lead to the unnecessary exclusion of foods that not only support physical and mental health but are also foods they genuinely enjoy.
The latest dietary villain in the spotlight is processed foods. Social media is abuzz with warnings about their dangers, and a growing body of research has begun to explore their health implications. But what exactly do we mean by "processed foods"? The reality is that the term encompasses a wide spectrum of foods, from minimally processed to ultra-processed. To understand the nuance, we need to delve into the NOVA classification system, which categorizes foods into four groups:
Group 1: Unprocessed or minimally processed foods - These include fresh fruits, vegetables, grains, and meats that have undergone minimal processing, such as cleaning or cooking.
Group 2: Processed culinary ingredients - This category includes items like oils, butter, and sugar, which are used to prepare foods.
Group 3: Processed foods - Foods in this group include those that have been altered by methods like canning, fermenting, or adding salt or sugar. Examples include canned vegetables, cheese, and freshly baked bread.
Group 4: Ultra-processed foods (UPFs) - These are foods that have undergone significant industrial processing and often contain additives, preservatives, and artificial flavors. Common examples are soft drinks, packaged snacks, and instant noodles.
Research has shown that it's the fourth category—ultra-processed foods—that is more often associated with negative health outcomes. However, not all ultra-processed foods are created equal, and it's crucial to consider the broader context when evaluating their impact on health.
Compared to What?
When assessing the health implications of any food, we must ask the critical question: "Compared to what?" Unlike universally harmful habits like smoking, where the advice is simply to avoid it altogether, eating is a necessity for life. Therefore, the question isn't whether a food is good or bad in isolation, but how it compares to the alternatives. For instance, while ultra-processed foods might be less nutritious than whole, unprocessed foods, they can still provide essential nutrients and play a role in a balanced diet.
It’s tempting to think that the less processed a food is, the healthier it must be. However, this belief can lead to what’s known as the appeal to nature fallacy—the idea that something is inherently better just because it’s natural. The reality is that both processed and ultra-processed foods vary widely in their health impacts, just as minimally processed foods do. Therefore, it’s essential to evaluate the overall effect of a food on your health and compare it to what you would be eating instead.
Rethinking Processed Foods
Take plant-based meats like Beyond Meat or Impossible Meat as an example. One might assume that these are less healthy than beef because of their processing. Yet, recent evidence suggests the opposite. According to the study, plant-based meats may offer health benefits that traditional beef does not. This challenges the simplistic view that less processing equals better health.
Another innovative study explored creating a 7-day meal plan primarily composed of ultra-processed foods while still adhering to the 2020 Dietary Guidelines for Americans. Surprisingly, the researchers managed to get 91% of calories from UPFs, while still meeting nutritional requirements. This finding underscores that ultra-processed foods can, in fact, contribute to a nutritionally adequate diet, even if they aren't ideal for every situation.
The Benefits of Ultra-Processed Foods
So why should we care about processed foods being potentially less harmful than they're often portrayed? Ultra-processed foods offer numerous practical benefits beyond their nutrient content. These include:
Cost: Ultra-processed foods are often more affordable, making them accessible to people with limited budgets.
Accessibility: These foods are widely available, particularly in areas where fresh, whole foods may be hard to come by.
Shelf-life: Longer shelf-life reduces food waste and ensures that food is available for longer periods, especially in emergencies.
Time-saving: One of the biggest barriers to healthy eating is time. Ultra-processed foods can be convenient shortcuts that help people maintain a nutritious diet without spending hours in the kitchen.
As a naturopathic doctor, I recognize that time constraints are a significant challenge for many of my patients. If using some "shortcuts" with processed and ultra-processed foods allows them to focus on the overall dietary pattern, then it can be a practical and health-promoting choice. Remember, it's the overall dietary pattern, not one specific food, that determines health outcomes.
My Favorite Processed and Ultra-Processed Foods
To help make life easier and more nutritious, here are some of my favorite processed and ultra-processed foods, along with the beneficial nutrients they offer:
Processed Foods:
Whole-grain bread - Rich in fiber, B vitamins, and minerals like iron and magnesium, whole-grain bread supports digestive health and provides sustained energy.
Greek yogurt - Packed with protein, calcium, and probiotics, Greek yogurt is excellent for gut health and bone strength.
Canned beans - A great source of plant-based protein, fiber, and iron, canned beans are versatile and convenient for boosting heart health and maintaining stable blood sugar levels.
Vegetable stir-fry blend - These blends often include a variety of colorful vegetables rich in vitamins A, C, and K, along with fiber and antioxidants that support overall health.
Nut butters - Nut butters, even with a bit of added sugar or salt, provide healthy fats, protein, and vitamin E. The slight addition of sugar or salt can make them more affordable, easier to spread, and more enjoyable.
Canned fish (like tuna or salmon) - High in omega-3 fatty acids, protein, and vitamin D, canned fish is great for heart and brain health.
Tofu - A versatile source of plant-based protein, calcium, and iron, tofu supports bone health and can be easily incorporated into various dishes.
Tomato sauce - Rich in lycopene, an antioxidant linked to reduced cancer risk, tomato sauce also provides vitamins A and C.
Sauerkraut - This fermented food is high in probiotics, which promote gut health, as well as vitamin C and fiber.
Microwaveable rice cups: These pre-cooked rice cups are ready in just a minute or two, making them an incredibly convenient source of carbohydrates. Some varieties even include added vegetables or whole grains, providing extra fiber and nutrients, all in a portion-controlled format perfect for balanced meals.
Ultra-Processed Foods:
Plant-based meat alternatives (like Beyond Meat) - These products offer a substantial amount of plant-based protein, iron, and B vitamins, and can be a healthier alternative to red meat in many cases.
Protein powder (especially whey protein and vegan protein blends) - Protein powders provide a concentrated source of protein, along with essential amino acids. They can be used in smoothies, homemade protein bars, or even stirred into oats to boost protein intake.
Fortified cereals - Many cereals are fortified with essential vitamins and minerals like iron, folic acid, and B12, making them a quick and nutrient-dense breakfast option.
Instant oats (and quick cook steel-cut oats) - Instant oats are convenient and still retain some fiber and minerals. Quick cook steel-cut oats are a great alternative with more texture and nutrients.
Whole-grain crackers - These are often enriched with fiber and whole grains, providing a satisfying snack that supports digestive health.
Pre-made hummus - Hummus offers a blend of protein, fiber, and healthy fats from chickpeas and tahini, making it a heart-healthy and convenient dip or spread.
Soy milk - Fortified soy milk provides plant-based protein, calcium, and vitamin D, making it a nutritious alternative to dairy milk.
Low-sugar granola - With a mix of oats, nuts, and seeds, low-sugar granola provides fiber, healthy fats, and protein, perfect for a quick and filling breakfast.
Canned lentil soup - Lentil soup is a nutrient-rich option, providing plant-based protein, fiber, and iron, which are essential for maintaining energy and digestive health.
Frozen fruit blends - These blends retain most of the vitamins, minerals, and antioxidants found in fresh fruit, making them a convenient way to add fruit to smoothies, yogurt, or desserts.
These foods offer convenience without compromising on nutrition, making them excellent choices for maintaining a balanced and healthy diet. By understanding the nuances of processed foods and making informed choices, you can enjoy a diverse and satisfying diet that supports your health and well-being.
Guided by Evidence: Making Informed Food Choices
As you navigate the complex landscape of nutrition, relying on evidence-based advice and staying informed about the true impact of different food types will help you make choices that align with your health goals. Embracing this knowledge empowers you to enjoy the benefits of modern conveniences while still prioritizing your overall wellness. With this approach, you can confidently balance convenience with nutrition, making choices that enhance both your daily life and long-term health.
If you’re looking for more personalized guidance on nutrition and wellness overall, don’t hesitate to reach out.
References
Hess, J. M., Comeau, M. E., Casperson, S., Slavin, J. L., Johnson, G. H., Messina, M., Raatz, S., Scheett, A. J., Bodensteiner, A., & Palmer, D. G. (2023). Dietary guidelines meet NOVA: Developing a menu for a healthy dietary pattern using ultra-processed foods. The Journal of Nutrition, 153(8), 2472-2481. https://doi.org/10.1016/j.tjnut.2023.06.028
Nagra, M., Tsam, F., Ward, S., & Ur, E. (2024). Animal vs plant-based meat: A hearty debate. Canadian Journal of Cardiology, 40(7), 1198-1209. https://doi.org/10.1016/j.cjca.2023.11.005