Wellcure
Wellcure
09:30 AM | 18-08-2019
We all know that processed foods are not good for us. However, still, many of us choose to consume them regularly. That's because either we are not completely aware of the health problems associated with it, or we don't have access to better and natural alternatives, or both. Read this post to know why are they bad for you and how can you eliminate them from your life.
They are convenient, readily available, and are backed by a brand name that you have grown up with. Especially, when you have a busy lifestyle and a family to raise, it’s easier to feed hungry tummies, with something readily available – than preparing everything from scratch in your kitchen. Yes, we are talking about “processed foods”.
Here, in today’s guide, we shine a spotlight on the adverse effects of processed foods, and why your body needs wholesome natural foods and handy tips to include more healthy foods in your diet.
First things first, What are Processed Foods?
Any food that has been altered from its natural state in some way during preparation counts as processed food. The term "processed food" technically refers to chemically treated foods that have artificial substances, refined ingredients, and added chemicals such as preservatives, aromas, colours, emulsifiers and flavour enhancers.
However, there is more to it than meets the eye. For instance, what about foods that are infused with “natural ingredients” either to fortify them or make them last longer or enhance the taste. For this, we will have to take a look at various types of processed foods
Types of Processed Foods
The table below should give us an idea about the different kinds of processed foods. While it may not be easy to sum it all up (since they are just too many), for this study, we have divided processed foods into 4 different categories based on the level of processing.
|
Level of Processing |
Type of Food |
Examples |
|
Very Low |
Mechanically Processed Food – These are foods that are as natural as possible, with minimal additives or no additives |
Washed and packaged pre-cut fruits and vegetables, nuts, and spices, aata |
|
Low |
Foods processed to extend their shelf life |
Frozen vegetables and fruits, pureed baby foods, natural store bought fruit juices |
|
Medium |
Foods that include added ingredients like spices, oils, sugar, salt, to enhance taste, and increase shelf life |
All foods that are available in a package such as pickles, chikki, baked biscuits, un branded / local vendor chips, , etc. |
|
High |
Ultra-processed foods that include additives such as preservatives, emulsifiers, flavour enhancers, colours, and other such chemicals to enhance their appearance, taste and increase shelf life. |
These include food items such as biscuits, most mass bakery items, bread, ice-cream, mayonnaise, sports drinks, chocolates, jams, fruit juices and more. |
Image credit:evelynlovia Pixabay.com
Why are Processed Foods So Bad for You?
So, How do you Make Better Choices?
While it may not be possible to eliminate packaged foods from your life completely, some small steps in the right direction can lead to enormous positive results. Here is a 4-step method to help you make a healthy choice.
Nowadays there are also many home cooks and small scale establishments who provide snacks made in a healthier way. You can even visit them to see how they are made or request them to customize your purchase as per your requirements. While this cannot be a replacement for home cooked food, it is still a better option (especially for busy moms or those who don’t have access to a kitchen) than buying something from the shelf which you know nothing about.
Listed below are some more steps to make healthier choices.
Image credit:sansojavia Pixabay.com
You are less likely to reach for a packet of chips or biscuits if you have other healthier alternatives at hand. Stock your kitchen shelves and refrigerator with fresh vegetables, seasonal fruits, homemade snacks, millets, and other healthy nutrient-dense foods. You can use the replacement chart here as a guide.
Keeping healthy snacks and meals at hand avoids you from reaching out for processed foods at cafes and restaurants. Some natural and healthy options include – fruit, nuts, seeds, dates, nut butter with homemade bread, roasted flaxseeds, sprouts, salads, and more. Having these snacks at hand helps you munch healthily when hunger strikes. Read here for some interesting, healthy snacking ideas posted by one of our experts.
Use your Sundays to plan your meals for the week ahead. Purchase the required ingredients, do the prep and get it all sorted. This way, you can easily cook up homemade meals, even when your schedule gets hectic. Also make it a point to cook and store some healthy snacks during the weekend.
By investing in the right cookware – vegetable choppers, blenders, steamers – you can significantly reduce the time you spend in the kitchen while serving healthy meals at the table. Experiment with healthy recipes to find what works for you, and what doesn’t. Running out of recipe ideas? Go through our recipe section and get started.
Before you pick a food item at the supermarket make sure to read its labels carefully. This is crucial because, even if a food item is advertised as “Natural,” it doesn’t mean it's wholesome and healthy. It may contain natural flavouring and other additives, that are equally bad. The nutrition information tells you how much added sugar, fats, salt, preservatives, and other chemicals are in it. Also, check for the date of packaging.
Even if you are buying pre-cut fruits and vegetables in case you do not have the option of buying fresh produce, buy as close to packaging date as possible, maximum within 2-3 days.. Pre-cut fruits and vegetables oxidize and lose nutrition quickly.
Studies show that if you head out for your weekly shopping without first doing some ‘peth pooja’ or are tired, you are more likely to buy unhealthy stuff which was not originally on your shopping list. Hence, be an aware consumer and only purchase what you want and which help meet your health goals.
Eliminate Processed Foods from Your Diet, One Package at a Time
In today's fast consumerist world, it's not easy to eliminate all packaged foods from your plate. But, if you set your mind on it, you can achieve progress slowly but steadily. While it is not going to be easy, the benefits of switching to natural foods will surely outweigh the challenges that you might face. From weight loss to a reduction in toxins level in your body, the benefits of natural living are too.
Recommended Read/Watch
Title image credit:DanaTentisvia Pixabay.com
Help Vote
(13)
Comments
(1)
Share
Disclaimer: The health journeys, blogs, videos and all other content on Wellcure is for educational purposes only and is not to be considered a ‘medical advice’ ‘prescription’ or a ‘cure’ for diseases. Any specific changes by users, in medication, food & lifestyle, must be done under the guidance of licensed health practitioners. The views expressed by the users are their personal views and Wellcure claims no responsibility for them.
Reply
