Processed food has been around for as long as we’ve been alive. Essentially any manipulation to a food source such as turning milk into cheese or canning vegetables can be considered processed. It wasn’t until the 1950’s that companies started to make highly processed or ultra processed foods. 

As the 1950’s kitchen started to get modernized and filled up with gadgets, food companies started to make quick and easy foods. You could find anything in a can or jar (much like today). Veggies, fruit, meat (ex. Spam), fish, condiments, you name it, the list was endless and still is today. 

All those must have kitchen gadgets ushered in quick and easy to make meals and foods. From cake kits to full course meals, everything was simplified and packaged for the consumer to use right away. The day of making a cake or meal from scratch was now gone.

At the time this was a game changer for women who historically were the prime homemakers. It allowed them to spend less time in the kitchen and not slave away at making dinner from the early hours of the day. 

As women started to enter the workforce, quick and convenient meals and foods became even more popular. Taking the time to make a meal was simply not feasible anymore as both spouses were working and other chores were still needing to be done. 

The Downside of Highly Processed Foods

Unfortunately, all this convenience came with a cost. In order for the food items to be shelf stable, not cake up, maintain texture, etc, chemical additives had to be used. Not to mention the use of artificial flavors and colors.

Just take a look at the ingredients list of a highly processed food item and you’ll see a whole paragraph of added preservatives, flavors, stabilizers, colors, etc. 

All of these additives have been considered safe by the FDA and is why they are allowed to be used in your food. However, many of these additives have long-term effects that are difficult to show in short-term animal studies which are primarily used for these chemicals. 

Many of the food dyes (ex. Red 40, Yellow 5, Blue 2) have been linked to cancer, inflammation, and food sensitivities. They’ve also been linked to hyperactivity, inattentiveness, and other cognitive problems in children.  

Food preservatives used to prevent the food from spoiling and losing its color have a host of health problems connected to their consumption.

• Brominated oils, which can cause heart, thyroid, kidney, liver and testicular problems.

• Nitrates and nitrites, which can increase the risk of cancer and affect blood pressure.

• Sulfites, which can trigger allergic reactions and asthma attacks.

• Sodium benzoate, which can cause hyperactivity and DNA damage.

• Antioxidant preservatives, which can interfere with hormone function and cause skin irritation.

Not only do all these added ingredients pose a problem, many of the highly processed foods are often stripped of their naturally found nutrients. The more processing a food goes through the less nutrients it essentially retains. 

You’ll find that many highly processed foods have vitamins and minerals added back in. You can see these in the ingredients list. It’s no different than you taking a multivitamin with your meal. 

As we all know by now, there are many naturally found chemicals in foods that we are unable to put back into our foods once they have been removed or destroyed through processing. For example, veggie straw chips contain none of the powerful phytochemicals found in the original vegetable it’s claiming to be made of. 

The key Takeaway

Highly processed foods were part of a food industry revolution and helped simplify our busy lives. Unfortunately, convenience comes with a cost that may affect your health in the long-term. In addition, the naturally found chemicals that help keep us healthy and protect our body from disease are lost in these foods.

As we become more aware of the health implications of highly processed foods it becomes a question to the consumer if it’s worth eating these products.

Follow these guidelines to minimize your intake of highly processed foods

• Choose whole foods in their natural form whenever possible

• Check the ingredients list and choose the food with the least amount listed

• Avoid foods with artificial dyes/colors and flavors

• Choose foods that need refrigeration after opening

• Choose frozen foods (ex. veggies, fruits) over canned

• Minimize your intake of nutrient void, empty calorie foods such as chips and other snacks/treats

At the end of the day the choice is yours, but keep in mind that what you consume today will affect your body, mind, and health many years from now. Taking a little more time now to prepare a food or meal can save you many years of misery later in life. 

If you want help to decrease your intake of highly processed foods and learn more about their negative impact on your health, schedule an appointment with me or send me an email to dietitian2go@gmail.com.

Written by: Adam Skowyra MPPD, RDN, LD