Stop Eating These Foods That Are Sabotaging your health
Walking around any grocery store, you undoubtedly see shelf after shelf of boxed and prepackaged foods. The choices of fast and easy convenience foods are boundless and unfortunately delicious. And, of course, junk food is also found on every street corner. Who are we kidding? You can’t take two steps without running into a source of junk food. Gas stations, drug stores, retail stores, and even restaurants all have junk food on offer.
Definition of Junk Food
Junk food is defined as food that is high in calories and low in nutrition. Don’t be fooled by the food that companies have made to appear nutritious by the addition of vitamins and minerals. They add these nutrients back in because the processing process strips all the nutrition out.
The name alone clues us in to the fact that junk food is terrible for us. It falls under the ultra-processed food umbrella and a recent study has linked the consumption of ultra-processed foods with premature death.
But before we delve more into that study, let’s get a quick look at the different categories of food.
What are Whole Foods?
Whole foods are just what their name implies. Foods that are presented in their natural state without processing or with minimal processing fall into this category. These foods do not have added salt, sugar or preservatives.
Foods such as meat, poultry, fish, nuts, seeds and dried beans are some examples. Minimally processed whole foods include items such as bagged spinach and fresh pre-cut vegetables. All the nutrients and minerals are in tact.
Minimally Processed Foods
Minimally processed foods are foods that have added salt, sugar or preservatives for freshness. Foods that have been canned, pasteurized or dried have been minimally processed.
Examples would include foods that have been canned like fish, fruit and vegetables. These foods are not that far off from the whole foods concept and can definitely be a part of your diet. We all need a little bit of convenience now and then. And what a plus to have frozen or canned vegetables at hand when you haven’t gotten out to the store!
Ultra-processed Foods
These foods have been processed with multiple ingredients. These foods are industrial formulations with five or more ingredients with most of those ingredients being unpronounceable. Salt, sugar and fats have been added along with other flavor enhancers, colorings and preservatives.
These ultra processed foods are linked to cancer, early death and poor mental health. Pre-packaged sauces and soups along with pre-packaged meals, chips, soda, store-bought cake and candy are all examples. Check the ingredient label to help you decide. There are always some healthier, minimally processed options out there. YAY!
Brazilian Study
A recent study done in Brazil linked Brazilians 30 to 69 years old who ate ultra-processed foods with premature death. They believe that consumption of ultra-processed foods contributed to 59,000 Brazilian deaths in 2019.
Let that really sink in. We worry about so many outside forces that can affect our health but somehow the food we eat is the last thing we think of. It does take effort to seek out food that is a healthy version of what you usually grab off the shelf but it will pay big dividends!
If you would like to read more on the latest study, please ready this article. Or feel free to delve a little further into the studies cited below.
Premature Death and Ultraprocessed Food
French Study Ultra-processed Food and Cancer Risk
Ultra-processed Foods and Weight Gain
Ultra-processed Foods Linked to Mental Decline
Your Health is Worth Your Time
Shopping and cooking is definitely a time consuming endeavor. BUT…the pay off is definitely worth the effort. Batch cooking and cook once eat multiple times are both concepts that can help you save time. Recipes often are written to feed 4 to 8 people. Make sure to freeze additional servings for future meals. You will not only be improving your health but also saving a few bucks!
Stay healthy!
