Nutrition is the cornerstone of a healthy life. Today, we'll explore the differences between processed and unprocessed foods, their impacts, and how they shape our well-being.
A) WHOLE FOOD vs. ULTRA/HEAVILY PROCESSED FOOD vs. LOW PROCESSED FOODS
WHOLE FOODS: are natural, minimally processed items like fruits, vegetables, whole grains, and lean proteins. Examples as follows:
apple, banana, blueberries, oranges, mango, avocado, pineapple, dragon fruit.
broccoli, spinach, garlic, beets, bell peppers, cauliflower, asparagus, mushrooms.
brown rice, oatmeal, barley, whole wheat bread, whole wheat pasta, quinoa.
skinless chicken breast, white-fleshed fish, skinless poultry, tofu, eggs, dry beans.
ULTRA/HEAVILY PROCESSED FOODS: are altered from their original state and often contain added sugars, unhealthy fats, and preservatives. They are found in cans, dried, fermented, or soaking in sugar. Examples as follows:
sugary drinks, soda's, syrups, jams, ketchup.
chocolate, candy, cake, muffins, sweets.
french fries, frozen pasta entree's and pizza's, ice-cream, frozen desserts.
canned meat, lunch meat, bacon, sausages, hot dogs, chicken nuggets, burgers, flavored yogurts.
LOW PROCESSED FOODS: Low processed foods, typically known as minimally processed, is exactly how it sounds, minimally. They are processed to last longer on the shelf, by using preservatives. So keep these foods to a minimal amount of intake, because they are minimally processed and far better than ultra and highly processed foods. Examples as follows:
packaged salads, packaged fruits and vegetables.
olive oil, dairy milk, soy milk, tofu, greek yogurt.
canned beans, nuts, seeds, nut butters, hummus.
rotisserie chicken, canned or frozen fish.
B) WHICH IS BETTER AND WHY?
WHOLE FOODS ARE THE WINNER: Whole foods contain vitamins, minerals, fiber, and antioxidants. All of these nutrients support overall health, including better digestion, improved energy levels, and reduced risk of chronic diseases.
vitamins: are a group of substances that are needed for normal cell function, growth, and development for our bodies to function normally. Vitamins consist of A, C, D, E, K, choline, and B (B12, B6, folate/folic acid, biotin, pantothenic acid, riboflavin, niacin, and thiamin).
LOW PROCESSED FOODS COME IN SECOND PLACE: although it is processed, it's slightly altered with preservatives and additives. Recent studies show that the majority of our population don't see a risk in eating foods with preservatives, but cases have shown to be harmful or even cancerous to some individuals.
preservatives: are specific additives to help food contain their texture, last longer on the shelf, and keeps food from becoming moldy right away.
ULTRA/HEAVILY PROCESSED FOODS COME IN LAST: I highly recommend you limit or keep these foods out of your nutritional arsenal. They are packed with synthetically altered preservatives and additives, added sugars, and unhealthy fats.
added sugars: are processed sugars pulled from corn, cane, and sugar beets. They become known as added sugars: high-fructose corn syrup, honey, brown sugar, maple sugar, lactose, raw sugar, and last but not least, sucrose. Too much consumption can lead to obesity, type 2 diabetes, weight gain, and heart disease.
unhealthy fats: there are 2 types of fats, saturated and trans fat, which have been identified to be harmful to your health. Keep away from trans fat and keep saturated fat to a minimum. I will be discussing this in another blog. CONCLUSION: Embracing the power of whole foods isn't just about nourishing your body; it's a transformative journey towards vitality and well-being. By choosing whole, unprocessed foods, you are not just fueling yourself; you are embracing a lifestyle that honors your health and vitality. Let's embark on this inspiring journey together, prioritizing whole foods as the cornerstone of our path to vibrant living.
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