The Butterfly Effect

When we think of processed foods, we think of pre-prepared and packaged food containing artificial colors, flavors and other chemical additives. Most of us also understand that processed foods can contribute to obesity and chronic diseases like heart disease and diabetes.

However, all processed food is not equal. If we consider the United States Department of Agriculture (USDA) definition of processed food as any food that has “undergone any changes to its natural state”, then even the apples in the produce shelves of our supermarkets will be considered as processed foods because they have gone through four or more processing steps before ending up in our trolleys! 

Food can be put on a spectrum based on the level of processing starting from unprocessed to minimally processed food to processed foods and  ultra-processed foods. Out of three different scales used around the world to categorise processed food, the Nova system ¹, developed in Brazil and adopted by the U.N., is the most widely used for research purposes. The Nova system divides foods into four categories. In the increasing order of the level of processing they have gone through, these four categories are :

Unprocessed/minimally processed foods These are foods like whole grains, raw nuts, fruits and vegetables that have been cleaned and packaged. 

Processed culinary ingredients Example of these are syrup from maple trees and oils extracted from olives or seeds. 

Lightly processed foods These are foods like berries, tuna or tomatoes that are canned or frozen soon after harvesting or foods that are made from 2 or 3 different ingredients: pasta, cheeses and some sauces. They usually contain some fat, sugar, salt or a combination thereof. Some processed food like frozen fruits and vegetables can actually be healthy if they do not have added preservatives as they retain much of their nutrition if frozen and packed right after picking.

Ultra-processed foods Some examples of ultra processed foods are Coca cola, Oreo cookies, Pringles potato chips and Fruit Loops. According to Harvard School of Public Health, ultra processed foods are foods that not only have added sugars, sweeteners and salt, but also “include artificial colors and flavors and preservatives that promote shelf stability, preserve texture, and increase palatability.”  

Ultra processed foods have five ingredients or more and are filled with sugars, oils, fats, anti-oxidants, stabilizers and preservatives². Most of these ingredients are not found naturally and come in a can, plastic packaging or in the form of frozen meals.

So why is most ultra-processed food bad for us? After all, the breakfast cereals we consume in the morning are not only convenient but they also contain vitamins and minerals- micronutrients that our bodies need. Protein powders which we enthusiastically stir or blend into “healthy” smoothies can’t be bad for us! They are full of protein- a macronutrient essential for us to build muscles and for healthy functioning of our cells. And what about those 100-calorie energy bars that we can put in our purses and backpacks and eat guilt-free as a snack when hunger strikes? Energy drinks like Gatorade and Pocari Sweat, which are populated with electrolytes that help us “Rehydrate, Replenish and Refuel” are way better than cola, aren’t they? These are the myths the food industry would have us believe. 

In reality, our bodies process and metabolise these foods, which don’t look like anything that comes to us from nature, in complex and complicated ways. Ultra-processed foods are not only low in fiber and nutrients but can also be addictive and cause weight gain and nutritional deficiencies. They are often formulated with industrially produced additives containing little to no whole food in the process of making. Learn more about how ultra-processed foods are metabolised in our bodies here.

In a 8-year long study that concluded in 2017 and featured nearly 45,000 participants, Schnabel et al demonstrated that an increase in the consumption of ultra-processed food was associated with an overall higher risk of overall mortality³. The study, conducted in France, interestingly also found that eating a diet high in ultra-processed foods was associated with lower income, lower educational level, living alone, high body mass index and lower physical activity.

Consuming processed and ultra-processed foods for several years may lead to nutritional gaps over time and associate our bodies with obesity and chronic diseases. 

One of the best ways to remove these foods from our diet is through a technique called “crowding out.” Crowding out involves focusing on eating less processed, wholesome and nutritional foods rather than worrying about not eating unhealthy or harmful foods. To crowd out harmful processed food, we can start to include more whole foods in our diets. Read here to find out five ways you can include more whole foods in your diet.

References

1. https://www.foodindustry.com/articles/the-4-categories-of-processed-foods/ 

2. Rauber F, da Costa Louzada ML, Steele EM, Millett C, Monteiro CA, Levy RB. Ultra-Processed Food Consumption and Chronic Non-Communicable Diseases-Related Dietary Nutrient Profile in the UK (2008⁻2014). Nutrients. 2018;10(5):587. Published 2018 May 9. doi:10.3390/nu100505873. Schnabel L, Kesse-Guyot E, Allès B, Touvier M, Srour B, Hercberg S, Buscail C, Julia C. Association Between Ultraprocessed Food Consumption and Risk of Mortality Among Middle-aged Adults in France. JAMA Intern Med. 2019 Apr 1;179(4):490-498. doi: 10.1001/jamainternmed.2018.7289. PMID: 30742202; PMCID: PMC6450295.