Nature's Bounty vs. Factory-Made: The Truth Between Whole and Processed Foods

Embracing a diet rich in plant based whole foods, such as fruits, vegetables, whole grains, and lean protein, are nutrient-dense and provide the body with various essential vitamins, minerals, and antioxidants.

These nutrients are critical for maintaining a healthy metabolism, as they help to regulate the body's energy production and metabolism. Choosing a whole food diet allows our body to optimally perform its metabolic functions in a more balanced and natural way.

What is a whole foods diet?

A whole foods diet is a long-term, sustainable way of eating and part of a healthy lifestyle. This eating style is mostly plant-based or “plant-forward.” This means plants are the main focus of meals and snacks instead of just an afterthought. However, you do not have to be vegan or even vegetarian, but it does mean that you eat more plants than other food items. Whole foods are foods that have not been processed, refined, or altered in any way, they are in their natural state when you buy them, or at least close to their natural state. Examples of whole foods include fruits, vegetables, legumes, nuts, seeds, whole grains, meat, fish, and eggs.

Unprocessed whole foods are nutrient-dense meaning they provide abundant vitamins, minerals, fiber (which increases fullness and helps regulate appetite) and phytonutrients. Basically, it's the healthy whole food, rather than the bits that remain after refinement and processing. It's the difference between an apple and apple juice , or a baked potato and mashed potatoes.

So, what does it mean when our food is processed?

Processed foods undergo deliberate alterations from their natural state for various reasons, including preservation, flavor enhancement, or convenience. These changes can involve the addition of sugar, salt, unhealthy fats, artificial flavors, and preservatives. Processing also strips foods of essential nutrients, like vitamins, minerals, and fiber. Processing methods may include bleaching and the addition of preservatives, artificial flavors, colors, and ingredients that enhance palatability, like saturated fats, added sugar, and sodium. 

Processed foods are highly palatable and often high in calories but low in protein and fiber, both of which help increase satiety. Highly-processed foods don’t provide substantial nutrition and often leave you feeling hungry soon after. This can lead to excess calorie intake, which over time, can increase the risk of developing insulin resistance, diabetes, cardiovascular disease, and cancers.

History of Processed Foods

Processed foods have come a long way from basic preservation techniques to the highly engineered products we see and eat today. From the moment one innovative ancient human decided to cook their meat on a fire at least 400,000 years ago, to the advent of agriculture 10-15,000 years ago, people have processed foods. Our ancestors fermented (essential for alcohols and dairy products), milled and baked (breads and pasta), and worked out how to preserve meat by salting or brining. The early history of food processing was both useful and tasty. But, today the average American consumption of highly engineered processed food is around 63%, resulting in the continual deterioration of health in the U.S.

The Science of Processed Foods

When we consume processed carbs and high-sugar foods, a vicious cycle sets off in our body and begins with our blood glucose rising quickly, but also dropping quickly. Your body converts the carbs into glucose quickly because there is a lack of fiber, protein, or healthy fats to slow down the absorption. This spike promotes that feeling of reaching for more carbs... leading to carb snacking and sending your blood sugar levels shooting up and pushing your pancreas to produce more insulin.

This takes a toll on our body and forces it to store carbs as fat - leading to weight gain, and a less efficient metabolism. Over time, this might lead to insulin resistance - a precursor to diabetes, inflammation and chronic conditions.

Research highlights concerning links between highly processed foods and health issues:

• Weight Gain and Obesity: Processed foods are calorie-dense but nutrient-poor, contributing to weight gain and an increased risk of obesity.

• Cardiovascular Disease: The trans fats, high sodium levels, and added sugars in processed foods can elevate the risk of heart disease.

• Type 2 Diabetes: Excessive consumption of processed foods is associated with a higher risk of developing type 2 diabetes due to their refined carbohydrates and added sugars.

• Cancer: Additives and preservatives in processed foods raise concerns about potential links to cancer, while the high sugar content is associated with certain cancer types.

• Inflammation: Processed foods can trigger chronic inflammation, contributing to various chronic diseases, including arthritis, asthma, and depression.

Processed Foods to Avoid/Eliminate

• White bread

• French fries

• Snack mixes

• Chips and crackers

• Frozen pizza

• Fast food

• Snack bars

• Boxed macaroni and cheese

• Chicken nuggets

• Hot dogs

• Commercial baked goods

• Deli meat

• Most microwave meals

• Candy

• Soda and other sweetened beverages

Eating more whole foods doesn’t have to be time-consuming or difficult. Try these tips to add more whole foods to your diet:

1) Stock up

Use pantry staples to help make meal preparation easier. Always keep spices, seasonings, and cooking oils on hand. Stock up on canned beans (no salt added), canned tomatoes, whole grains (rice, quinoa, oatmeal, farro), and whole grain pasta. 

2) Plan, Plan, Plan

Take some time each week to plan your meals and snacks. This will help you ensure you have real-food options available when hunger strikes. Plan ahead to have whole food snacks available to make healthy eating an easy choice. Have foods washed, cut, and prepared to grab and go. 

3) Start Small

Small changes tend to feel less overwhelming and have a big impact over time. Little by little, you’ll increase your intake of unprocessed foods, and your diet will consist mostly of whole foods in no time. Start with small changes: Start by swapping out processed snacks for whole foods like fruits and nuts or replacing refined grains with whole grains like quinoa.

Whole Foods to Eat

• Whole grains (steel cut or old-fashioned oatmeal, quinoa, brown rice, farro, bulgur)

• Fruits (fresh, canned, or frozen without added sugar or syrups)

• Non-starchy vegetables (asparagus, green beans, bell peppers, etc; fresh, canned, or frozen without added salt and preservatives)

• Avocado

• Starchy vegetables (potatoes, peas, corn)

• Poultry

• Fatty fish

• Eggs

• Plain yogurt

• Cottage cheese

• Cheese

• Nuts and seeds (almonds, cashews, walnuts, chia seeds, hemp seeds)

• Legumes (beans, lentils)

• Healthy fats (olive oil, avocado oil)

The Nutritional Value of Whole Foods

Whole foods stand out for their nutritional benefits:

• Nutrient Density: Whole foods are rich in essential nutrients without empty calories, promoting overall health.

• Fiber: Natural fiber in whole foods aids digestion, weight management, and heart health.

• Antioxidants: Whole foods provide antioxidants that combat free radicals, reducing the risk of chronic diseases.

• Satiety: Whole foods’ fiber and nutrients help control appetite and prevent overeating.

• Digestive Health: Whole foods support a healthy gut microbiome, benefiting the immune system and mental well-being.

In the realm of nutrition, processed and whole foods offer distinct outcomes. Prioritizing whole foods while eliminating processed options can have a profound impact on one’s health and well-being. Your grocery and kitchen choices influence your future health span, so choose wisely. Understanding the science of nutrition empowers us to make informed decisions for a healthier and longer life.

Andrea