How reducing processed foods and embracing whole foods will benefit your family

In today's fast-paced world, ultra-processed foods have become the norm, offering convenience at the cost of quality. I used to eat so much processed and sugar laden foods. From take-away's to processed deli meats, potato chips (sometimes a bag a day) and candy. Looking back I can't believe that I ate food containing ingredients I can barely pronounce, but unfortunately many of us don't think about reading labels before we consume a snack or meal. Industrially manufactured foods are often laden with additives and stripped of the nutritional benefits of whole foods, posing significant health risks, particularly concerning cardiovascular diseases (CVD) and other non-communicable diseases (NCDs) (Juul et al., 2021).

Recent studies highlight the dangers associated with consuming ultra-processed foods (Cena et al., 2020; Juul et al., 2021; Popkin et al., 2021). Unlike traditionally processed foods, which are basically whole foods preserved through methods like canning or pickling, ultra-processed foods are significantly altered from their original form through the use of "sophisticated equipment and technology" and by the addition of sugar, protein and oil derivatives such as , high-fructose corn syrup, maltodextrin, protein isolates, and hydrogenated oil and cosmetic additives such as colours, flavours, flavour enhancers, emulsifiers, thickeners, and artificial sweeteners (Elizabeth et al., 2020). These have the potential to impact our bodies in complex ways, influencing absorption rates, satiety, blood sugar response, and even the health of our gut microbiota. The additives and contaminants in these foods can contribute to increased risks of CVD through obesity, inflammation, oxidative stress, and hypertension (Cena et al., 2020; Juul et al., 2021; Popkin et al., 2021).

High salt present in these ultra-processed foods (such as bacon, ham and sausages) is a critical aspect of the issue (Juul et al., 2021). According to the world heath organization (WHO) salt intake should not be more than five grams a day. High salt consumption is linked to elevated blood pressure, a leading factor in cardiovascular morbidity and mortality (Hunter et al., 2022; McGratten et al., 2022). Salt intake should be moderate instead of excessively high as is present in the processed food we purchase these days. In order to solve this, the palate should be retrained to the taste of low salt (minimally processed) foods (Hunter et al., 2022). This can be done by purchasing whole foods, cooking it yourself and adding a moderate amount of salt for flavor. Whole foods maintain their natural structure and nutritional content. Diets rich in whole foods – including fresh meat, fruits and vegetables, whole grains, legumes, seeds, and nuts – are associated with reduced risks of NCDs, like cardiovascular diseases and cancer (Cena et al., 2020). If purchasing any processed foods, please look at the food labels and be aware of the amount of sugar and salt in these foods before eating or serving it.

Making daily dietary decisions can seem daunting, especially when you are busy with kids running around, however it's vital to consider the long-term implications of the choices one makes. Investing in labor saving devices such as a pressure cooker can also allow you to still serve whole foods with the limited time available. Some healthy and minimally processed snack ideas for toddlers and kids include home made muffins, scrambled eggs, quiches, full fat yogurt and so on. By reducing our reliance on ultra-processed foods and embracing a diet rich in whole foods, we invest in the health of ourselves and our families and may even save some money in the long run!

References

Elizabeth, L., Machado, P., Zinöcker, M., Baker, P. and Lawrence, M., 2020. Ultra-processed foods and health outcomes: a narrative review. Nutrients, 12(7), p.1955.

Juul, F., Vaidean, G. and Parekh, N., 2021. Ultra-processed foods and cardiovascular diseases: potential mechanisms of action. Advances in Nutrition, 12(5), pp.1673-1680.

McGrattan, A.M., Stephan, B.C., Shannon, O.M., Mazidi, M., Gilchrist, M., Smallwood, M., Winyard, P., McMahon, N., Blekkenhorst, L.C., Mohan, D. and Bandinelli, S., 2022. Independent and interactive associations of dietary nitrate and salt intake with blood pressure and cognitive function: a cross-sectional analysis in the InCHIANTI study. International Journal of Food Sciences and Nutrition, 73(4), pp.491-502.

He, F.J., Brown, M., Tan, M. and MacGregor, G.A., 2019. Reducing population salt intake—An update on latest evidence and global action. The Journal of Clinical Hypertension, 21(10), pp.1596-1601.

Popkin, B.M., Barquera, S., Corvalan, C., Hofman, K.J., Monteiro, C., Ng, S.W., Swart, E.C. and Taillie, L.S., 2021. Towards unified and impactful policies to reduce ultra-processed food consumption and promote healthier eating. The Lancet Diabetes & Endocrinology, 9(7), pp.462-470.

Hunter, R.W., Dhaun, N. and Bailey, M.A., 2022. The impact of excessive salt intake on human health. Nature Reviews Nephrology, 18(5), pp.321-335.

Cena, H. and Calder, P.C., 2020. Defining a healthy diet: evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 12(2), p.334.

O’Donnell, M., Mente, A., Alderman, M.H., Brady, A.J., Diaz, R., Gupta, R., López-Jaramillo, P., Luft, F.C., Lüscher, T.F., Mancia, G. and Mann, J.F., 2020. Salt and cardiovascular disease: insufficient evidence to recommend low sodium intake. European heart journal, 41(35), pp.3363-3373.

Elias, M., Laranjo, M., Agulheiro-Santos, A.C. and Potes, M.E., 2020. The role of salt on food and human health. Salt in the Earth, 19.