Processed vs Unprocessed Foods

Alright, let's chat about one of the most important factors to sustain a healthy body by taking a closer look at what the word "processed" actually means. It is the most ideal to eat foods that are at its most natural state but we do live in a society where a lot of our meals are a) eaten out b) farmed in an industrial farm c) food of chemicals to maintain shelf life.

First, let’s understand what the word process means and I will do this by explaining to you what the difference between an orange, orange juice, and orange soda.

1. Equal quantities of each 3 items will have different impact on your blood sugar and gut microbiome

2. When the orange is juiced or puréed, naturally-contained sugars are released. Therefore, the juice and soda will contain more “free sugars”, and with the minimum fiber left in it, it will get absorbed much faster into the bloodstream, leading an insulin spike.

3. The orange soda is most likely not even orange after processing. It is probably flavored orange but contains only cane syrup and bubbles. Therefore, the soda literally has no fiber, vitamins, or tbh, any properties of an orange.
   

Processing on a spectrum according to NOVA classification system

• Unprocessed/minimally processed

• Processed culinary ingredients

• Processed

• Ultra-processed

Just like I’ve mentioned above, orange soda would be considered ULTRA-PROCESSED. Ultra-processed items tend to be stripped of fiber and nutrients. They generally contain added sugar, unhealthy fats, and additives to increase shelf life. They are the WORST for our health but so cheap to make, that is the main reason why we have so much of it in the world of capitalism.

*Quick note on types of processing*

• Freezing

• Canning

• Baking

• Drying

*Quick note on group 1 (minimally processed)*

Even thought meat and dairy are considered in group 1 in the above chart, the way Animal Agriculture is in the U.S. is completely different than other developed countries. 99% of animals farmed in the U.S. are industrialized, according to the according to an analysis from the Sentience Institute (SI). Which means, animals are forced fed, injected by steroids and antibiotics, and no room to move. Now you tell me if that is inhumane and processed.

Here’s the thing, it is not realistic to avoid processed foods all together but we can try and fill our plates with whole foods, plant based items to increase our change to better health. The key to start forming good habits is to add in more good stuff instead of taking out or eliminating "bad" quality items.

Here are a few tricks to keep in mind when we pick our foods so you can UNPROCESS your daily diet.

1. No foods is completely off limit but try your best to pick minimally processed. Give yourself a goal daily. Be realistic.

2. When you look at ingredients, try to avoid anything with a long list

3. If you see a bunch of ingredients you can’t even pronounce or recognize, it is most likely highly processed

4. Aggressive marketing and branding that says “healthy” or “natural” are usually processed

5. Try swapping one of your ultra processed meal out with a less processed meal

6. Meal prep and fill your fridge up with the good stuff and avoid bringing processed junk into your house

Send me a note here if you have comments, questions, or want to inquire about my program on how to build better habits while transitioning to plant-based lifestyle. Let me know what topic you want to hear more about!