6 Reasons You Should Cut Down on Ultra-Processed Foods

The food industry loves ultra-processed foods because of their convenience and longer shelf life. However, the production methods used strip away essential components and introduce harmful chemicals—and that’s a problem.

In Canada, a new study indicates that these products contribute to health problems and death. So much so that nearly four in 10 heart disease and stroke deaths are linked to ultra-processed food consumption.

This article looks at the key nutrients lost during food processing, how meals built on an assembly line affect our bodies, and six solid reasons why you should cut down on ultra-processed foods.

But first, let’s look at the common methods manufacturers use to create these products.

Today’s Focus of Attention is reader-supported. We sometimes include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission.

---

An August 2024 study found that the primary concern with food production is the loss of vitamins and minerals. These micronutrients are vital for growth, development, and protecting our bodies against chronic diseases.

To clear the air, let’s examine the processes companies use to mass-produce foodstuffs:

Milling

Milling refines grains but removes the bran and germ, which hold most of the fibre, B vitamins, phytochemicals, and minerals.

Blanching

In blanching, foods go into boiling water or steam, helping with colour and texture while stopping enzymes that cause spoilage. Yet, it damages water-soluble vitamins (C and B-complex) and antioxidants.

Canning

Canning seals food in airtight containers and applies hot temperatures to kill microorganisms to extend shelf life. Although this is an effective preservation method, vitamins C and B degrade in the process.

Freezing

In contrast to canning, freezing preserves vitamins. But since food has gone through other processes, the damage is already done.

High-Pressure Processing

It subjects food to elevated pressures, with or without heat, to kill microorganisms. This technique has less impact on vitamin levels, flavour, and colour.

Farming Practices

But not only is the nutritional value jeopardised in the manufacturing stage. Nitrogen-laden fertilisers reduce the vitamin C content in fruits and vegetables.

Food Safety and Preservation

Not everything is evil in refinement. Take pasteurisation and sterilisation. They help remove harmful germs, prevent foodborne illnesses, and make food last longer.

After reviewing online sources, we found that a couple of studies examined the differences in nutrient content between processed and organic food with the following conclusions.

---

One study compared nutrient levels in ultra-processed foods—like instant soups, breakfast cereals, and packaged cold meats—to more natural foods. The results showed that ultra-processed options are less nutrient-dense, higher in energy, and cheaper per calorie.

Curiously, findings from a different investigation revealed that a diet with minimal processed ingredients spoils faster than one rich in processed foods. Yet both diets proved to be of low quality.

This suggests the type of foods you consume matters more than how much they’re refined.

---

Our bodies can’t produce all the nutrients we need, so we rely on a balanced diet to stay healthy.

Here’s a list of the most well-known and their benefits:

Vitamins

Vitamins are organic compounds that help the immune system and provide energy. They also repair and support cell growth, aid in bone health, and improve vision.

A selection of the top ones includes:

• Vitamins C, A, D, E, and K
• B vitamins (thiamine, riboflavin, niacin)

As a nugget of wisdom, researchers named vitamins with letters like A, B, C, and so on in the order they discovered them.

Minerals

Minerals are important inorganic substances that support bone health, oxygen transport, nerve function, muscle contraction, and enzyme activity.

These include:

• Calcium
• Iron
• Magnesium
• Potassium
• Zinc

Proteins

As macronutrients, proteins are crucial for building and repairing tissues, producing enzymes and hormones, and keeping fluid balance.

They are present in:

• Meat
• Fish
• Eggs
• Dairy
• Beans
• Nuts

Fats

Healthy fats provide energy, support cell function and hormone production, while absorbing fat-soluble vitamins.

Sources are:

• Avocados
• Nuts
• Seeds
• Olive oil

Carbohydrates

Carbohydrates fuel endurance, assist digestion, and regulate blood sugar levels.

Find them in:

• Whole grains
• Fruits
• Vegetables

Water

Indispensable for hydration, water is a nutrient transporter, a waste remover, and a temperature regulator.

---

Covered the industrial processes and nutrients, let’s delve into the essence of this article: 6 Reasons Why You Should Cut Down on Processed Food.

---

When factory-made foods undergo extensive manufacturing processes, their essential nutrients are stripped away. Here are the consequences:

Loss of Vitamins and Minerals

Refining grains removes the bran and germ, stripping fibre, vitamins, and minerals.

Low Fibre Content

Fibre is crucial for digestion; its absence leads to digestive problems.

Artificial Fortification

To compensate for lost nutrients, companies add synthetic supplements, though they are not healthy.

Empty Calories

Processed foods are high in calories but poor in nutritional value. This means that they provide energy without the elements to support health.

Impact on Immune Function

Not getting enough nutrients weakens our natural immunity. This makes the body more prone to getting infections and diseases.

Long-Term Consequences

Over-reliance on nutrient-poor meals leads to anaemia, osteoporosis, and brain fog.

---

Processed foods contain a host of questionable components, such as:

Added Sugars

Present in sodas and sweets, white sugars cause obesity, type 2 diabetes, and cardiac issues.

Trans Fats

Created via hydrogenation, these increase the risk of heart disease by boosting bad cholesterol (LDL) and lowering good cholesterol (HDL). They are visible in margarine, nibbles, and fried foods.

Refined Carbohydrates

Common in white flour, leading to blood sugar spikes and weight gain.

High Sodium

It leads to hypertension, which increases cardiac vulnerability. Canned soups, frozen meals, and salty bites are all sodium-rich.

Artificial Additives

Synthetic flavours, colours like Red Dye No 3, and preservatives such as brominated vegetable oil are linked to serious health concerns.

We should avoid these products altogether to reduce the chance of chronic diseases.

---

These agents enhance food qualities and extend shelf life. Key points are:

Types of Additives

• Flavouring Boosters: Natural or artificial, they change the taste and aroma.
• Colourants: For a desired colour, companies use beet juice and synthetic substances like ‘tartrazine.’
• Emulsifiers, Stabilisers, and Thickeners: To help with texture and consistency, emulsifiers keep oil and water mixed, while thickeners increase viscosity.

Types of Preservatives

• Antimicrobials: To limit the growth of bacteria, yeast, and mould, chemical engineers use sodium benzoate or potassium sorbate.
• Antioxidants: They prevent oxidation, which spoils food. Examples are ascorbic acid (vitamin C) and tocopherols (vitamin E).
• Chemical Preservatives: This group includes nitrates and sulphites, used to preserve meat and wines.

Health Concerns

Certain colourants might trigger hyperactivity in children; nitrites and sulphites can cause allergic reactions and pose carcinogenic risks.

Understanding these substances helps consumers choose and be aware of their effects.

---

Regular consumption of additives links to:

• Cardiovascular disease: Excess sodium nitrite (in processed meats) raises arterial tension and cholesterol.
• Type 2 Diabetes: High-fructose corn syrup promotes insulin resistance and elevated blood sugar.
• Cancer: High-heat cooking of nitrates/nitrites may cause colorectal cancer.
• Metabolic Syndrome: Hypertension, abnormal lipid levels, and excess belly fat combine to boost heart disease and diabetes risk.

---

Processed foods are energy-dense, making you consume more calories without realising it. Key factors include:

• Caloric Density: High sugar, unhealthy fats, and sodium increase total calorie intake.
• Biochemical Disruption: Preservatives like propionate raise blood glucose and insulin.
• Appetite Stimulation: Additives such as monosodium glutamate (MSG) enhance taste and lead to overeating.
• Gut Health Consequences: Preservatives harm gut microbiota, vital for metabolic regulation.
• Hormonal Changes: High-fructose corn syrup interferes with hunger control hormones.

---

When our eating habits affect our bodies, they also take a toll on our brains. Here are a few consequences of the uncontrolled intake of processed foods:

• Anxiety and Depression: Aspartame and MSG alter brain chemistry and cause mood disturbances.
• Attention-Deficit/Hyperactivity Disorder: Artificial colours and preservatives such as parabens worsen ADHD in kids.
• Behavioural Issues: Additives increase irritability in children.
• Cognitive Impairments: Certain emulsifiers link to coordination and learning difficulties.
• Sleep Disorders: Various preservatives disrupt normal sleep patterns, affecting mental health.

Moving forward, here’s a list of top foods to be on the lookout for because of their toxicity.

---

#	Food	Issues
1	Sugary Cereals	High in sugar and artificial colours.
2	Instant Noodles	High levels of sodium and MSG.
3	Processed Meats (hot dogs, sausages)	High in nitrates.
4	Soda	Loaded with sugar and artificial sweeteners.
5	Packaged Snacks (chips, crackers)	High in trans fats and artificial additives.
6	Frozen Dinners	High in sodium.
7	Sweets	High in sugar and artificial colours.
8	Fast Food	High in unhealthy fats and sodium.
9	Microwave Popcorn	High in trans fats.
10	Energy Drinks	High in caffeine and sugar.
11	Canned Soups	High in sodium and preservatives.
12	Margarine	High in trans fats.
13	Packaged Baked Goods (biscuits, cakes)	High in sugar and trans fats.
14	Processed Cheese	High in sodium and artificial additives.
15	Flavoured Yoghurts	High in sugar and artificial flavours.
16	Fruit Snacks	High in sugar and artificial flavours.
17	Ice Cream	High in sugar and artificial flavours.
18	Condiments (ketchup, salad dressings)	High in sugar and preservatives.
19	Granola Bars	High in sugar and artificial additives.
20	Diet Sodas	High in artificial sweeteners (aspartame).

Now, let’s review the advantages of natural foods and how they improve our physical and mental well-being.

---

Cooking from scratch using whole ingredients offers several rewards:

• Higher Nutrient Content: You preserve vitamins and minerals.
• Better Taste: Fresh produce has more vibrant flavours.
• No Artificial Elements.
• Cost Savings: In general, domestic gastronomy is cheaper than frequent takeaways.
• Family Bonding: Preparing meals together fosters strong relationships.
• Environmental Benefits: Less energy consumption and packaging waste.
• Gut Health: More fibre and nutrients help your microbiome thrive, resulting in a stronger immune system.

---

Processed foods might be quick and tasty, but they bring serious downsides—weight gain, an increased risk of chronic diseases, and the likelihood of type 2 diabetes.

The best advice is to stay away from ready-made meals altogether. Instead, opt for homemade meals, whole grains over refined ones, and read labels carefully.

Just take the first step today. Start small—add one more home-cooked meal to your routine this week—and watch the benefits pile up.

By cutting back on processed foods, you’ll enjoy better gut health, improved mental clarity, and even help the environment.

If you found this article helpful, share it with a friend who loves convenience foods. And remember we are reader-supported, so support us by spreading the word.