The Hidden Dangers of Processed Food and Its Impact on Health
In the modern world, life is fast. Processed foods have become a main course in most people’s diets. They range from frozen meals to snacks and are quick, affordable, and easy to consume. But while they may seem just the convenient option, truly, the health effects of consuming processed foods over long periods are very saddening.
Note: This article is part of our archival content and belongs to a previous phase of our publication. Amaranth Magazine is now a dedicated literary magazine.
What is Processed Food?
Processed food is any form of food that has been altered from its natural state for convenience or preservation. This includes foods that have been canned, frozen, packaged, or otherwise changed in some way. The idea behind processing can be to enhance shelf life, flavor, and ease of food preparation. This alteration, however, can take away vital nutrients and introduce unhealthy ingredients that affect health.
The Role of Oil in Processed Foods
Oil is added to processed foods and is considered one of the key contributors that makes them unhealthy. Oils, especially refined oils, are used in processed foods for their textural element and flavor. These oils are high in calories but low in vital nutrients and dietary fiber needed by our body to keep healthy.
For instance, if a person were served at a buffet with an apple or a tablespoon of olive oil, the apple would have 65 calories and contain fiber and micronutrients, which ultimately contribute to satiety and prevent overeating. At the same time, the tablespoon of oil contains 120 calories yet does little to make one feel full. As a matter of fact, the presence of oil in food may increase one’s appetite, leading individuals to consume more calories than they would have otherwise.
In addition, foods manufactured with excessive oils are often lacking in the nutrients and fiber that help the body regulate its appetite, or “appestat.” Consequently, people tend to consume more than they actually need, leading to unhealthy weight gain and a plethora of chronic diseases.
The Risks of Fried and Fast Food
Fried foods, especially those from fast food chains, are yet another major health hazard. Fried foods contain extremely hazardous chemicals due to the cooking oil used in frying, more so if re-used a number of times, called aldehydes. Aldehydes have been proved to be carcinogenic and mutagenic; this means that these can increase cancer and genetic hazards. Even fumes released by fried foods may be toxic and noxious, especially to workers who work continuously around them in restaurants.
The increasing consumption of fried foods, along with the use of processed oils, has resulted in a tremendous rise in health-related issues such as heart disease, diabetes, and cancer. As a matter of fact, the consumption of fast food has brought an explosion of soybean oil intake that is linked to the highest rates of stroke and heart attack, especially in Southern states. Such heavy consumption of oil, particularly in fried foods, has very negative effects on health and longevity over time.
The Connection of Oil to Overeating
While adding oil to food merely does not add empty calories, it actually triggers overeating. Studies have shown that those who consume oily foods are likely to eat more than their calorie needs. This is because oils are very dense in calories but devoid of nutrients and fiber that the brain would use to signal that enough food has already been consumed. In the absence of both elements, people will continue eating.
As such, when diets are heavier in micronutrients and fiber, the urge to overeat becomes diminished. When food is more nutrient-dense, of course, individuals feel full on fewer calories. By itself, this tends to avoid overconsumption and assists with body-weight management. Indeed, studies have also shown that people who consume nutrient-rich diets have fewer food cravings and can control their food intake better.
Health Implications of Processed Foods
The outcomes of excessive consumption of processed foods are multi-factorial. Long-term intake of a diet high in processed foods and oils, low in fiber, may lead to a variety of chronic health conditions. Some of the most serious risks associated with a diet high in processed foods include:
- Heart Diseases: Fried and processed foods rich in bad oils or fats, including the dangerous trans-fat and saturated fats, contribute highly to cardiovascular ailments. This has a relation with excessive use of oils and fried items, as these are prone to generating bad cholesterol that would eventually lead to heart attacks or strokes.
- Cancer: Processed meat was categorized by the World Health Organization as Class 1 carcinogenic. Consumption of such processed foods regularly, like hot dogs, sausages, and bacon, might increase the risks of this disease. As a result, high-temperature cooking of these foods, when barbecued or fried, can trigger the carcinogenic chemicals like polycyclic aromatic hydrocarbons and heterocyclic amines in them.
- Obesity: Processed foods are usually high in calories and low in nutrients. This makes them a major contributor to the current obesity epidemic. The lack of fiber and micronutrients in these foods leads to overeating and poor appetite regulation, contributing to weight gain and obesity.
- Diabetes and Metabolic Diseases: Consuming a large amount of processed foods and oils increases the risk of developing type 2 diabetes and other metabolic diseases. High consumption of refined carbohydrates, sugars, and unwholesome fats leads to insulin resistance, which might act as a precursor to diabetes.
Why Natural Foods Are the Better Option
The key to maintaining good health and preventing chronic disease is to replace processed foods with natural, nutrient-dense foods. Natural foods-fresh fruits, vegetables, whole grains, nuts, and seeds-provide the fiber, vitamins, and minerals that support overall well-being, helping to regulate appetite and prevent overeating.
Limited studies have shown that people consuming diets abundant in Unprocessed plant foods have reduced rates of cancer, heart disease, and other chronic conditions. Plant-based proteins, in beans, nuts, seeds, and greens, are healthier alternatives to animal-based proteins. These plant-based proteins modulate hormones like IGF-1, implicated in the development of cancers, and their amino acids are slowly released to nourish the body over time.
Solution: Reduce the intake of processed foods.
The key to good health actually lies in avoiding or reducing these processed foods and oils. Focus on whole foods, unprocessed, and preparation of meals at home. Indeed, the Mediterranean-style diet-based intervention, heavy on whole grains, vegetables, fruits, nuts, and seeds, has demonstrated reduced chronic disease mortality and enhanced longevity.
Finally, pay attention to when and how often you eat. Research has shown that decreasing the frequency of food intake, and thus lengthening the amount of time in between meals or periods of not eating, one can enhance both detoxification and repair processes. This type of diet is referred to as intermittent fasting, linked to better health outcomes, presumably due to decreased risk for developing chronic diseases.
Conclusion
With convenience food comes great risks to our health, which we cannot take lightly. From the danger of oils and fried foods down to chronic diseases, everything constitutes a risk developing due to the consumption of processed foods. It is therefore prudent that food choices be mindful, focusing more on whole nutrient foods to considerably improve our health and prevent diseases linked to consumption of processed foods.
References:
https://www.medicalnewstoday.com/articles/318630#fiber
https://www.quebec.ca/en/health/nutrition/healthy-eating-habits/highly-processed-foods
https://lhsfna.org/the-many-health-risks-of-processed-foods/
https://nutritionsource.hsph.harvard.edu/processed-foods/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6146358/
https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/what-are-processed-foods/
