The processed foods Are those that are not consumed in the natural state to which they are in the nature.
The term"processed food"is usually assigned to those who are treated industrially, adding various additives either:
- Preservatives. For example salt.
- Flavoring. Natural or artificial
- Dyes.
- Other Compounds
- Or simply foods subject to processes of high or low temperatures, change in consistency, mixtures with other foods or by the type of presentation and packaging.
List of 30 processed foods
1- Margarines
They carry a very bad reputation and are, undoubtedly, processed foods because they use oils that are treated at extreme temperatures and generally producing trans fats that are harmful to health, but their consumption directly or indirectly has become more widespread.
2- Breakfast Cereals
Actually they are candies, because what they usually bring is sugar and are based on refined cereals that go through various stages until reaching those containers so attractive and that are promoted both in the media.
3- Cookies
It is no news that when checking the labels of cookies we find a long list of ingredients, among which salt is usually found, although they are usually sweet biscuits, this is not an impediment as they favor its duration.
4- Instant Soups
One of the worst choices for our food, because they contain a mixture of additives, among which many of them have been much questioned as being related to the incidence of various types of diseases.
5- Concentrated broths
Similar to the previous ones but these are usually commercialized in compact form, and besides a very high addition of salt, we can find the monosodium glutamate among others.
6- Soft drinks
One of the queens of the processed, since they obviously are not natural. These types of industries boast of possessing their"secret formulas", in which no doubt several compounds (some of dubious origin) are added that end up in those refreshing and addictive products that we consume in floods.
In this article You can know more about this type of drinks.
7- Nuggets
They are of wide distribution and consumption because they are easy to prepare. Logically they are processed, because those meats (whether of chicken, beef, pork or fish) undergo various treatments and addition of mixtures of other ingredients.
8- Burgers
Highly processed foods, since the meat they use goes through different stages until it is selected for use and, like the Nuggets, receives a mix of additives for its final presentation.
9- Vientians or sausages
The industry that makes this type of sausage is usually the same as the hams, and include a long list of processes in which for example the meat is pressed and various preservatives and flavorings are added.
10- French fries
Most of the version of the pre-frits that simplify the life to many people, but logically increase the chain of addition of artificial and / or harmful substances for health.
11- Ham
The high-fat meat is already undergoing a long process and its curing includes processes of high temperatures, flavorings, preservatives and stabilizers that give it its distinctive characteristics, for example smoked.
12- Butter
Based on milk, but logically industrially treated to achieve the characteristic solid consistency and added with ingredients such as salt and yeast according to the type of manufacture.
13- Peanut butter
To reach that attractive pasta, the Peanuts or peanuts Must be logically ground and further roasted.
14- Yogurt
They are usually very well-known and Recommended for children . However, its main attraction is the artificial colors and flavorings that give it the characteristics that make them so delicious (I do not mean that they are good or bad).
15- Energy Bars
Of great choice in sportsmen and young people, they are a mixture of diverse foods subject to elaboration that includes diverse techniques, reason why they are not natural and enter in this classification.
16- Mayonnaise
In addition to what we already know about this food, we can not ignore that it is made with many of its ingredients in a dehydrated form, so it is a 100% processed food.
17- Ketchup
Tomatoes that are used for their preparation are usually not natural and are subjected to high temperature treatments, so do not doubt that it is also a processed food.
18- Packaged bread
To obtain the format in terms of size, consistency and longer duration, the process of this type of bread is much more extensive and sophisticated than the one that we can elaborate in our home.
19- Refined sugar
The fact that it is refined already indicates that it goes through different stages of processing, to finally get that white and almost glistening sugar found in stores.
20- Dehydrated fruits
The natural fruit contains water, and to offer another alternative of easier transport and longer duration, the industry has boosted the trade of this canned variety.
21- Long life milk
Heat treatments from pasteurization to UHT Have been of great use for the duration and safety of this popular fluid, without considering the addition of flavors to make it even more attractive and of a greater range.
22- Preserved fish
The fish are not caught in a jar of tin, with that I say everything to classify them as processed foods, and not to mention the whole process they suffer afterwards.
23- Juices of juice
The natural fruit juice should only last a few days with its characteristics intact, therefore those juices that are sold in stores and last for months, are logically processed.
24- Pre-made pizzas
They are very useful when we do not have much time to fully prepare our own pizza and remain for weeks without alteration.
25- Instant coffee
Logically, to be dehydrated we speak of a processed food, because that is not its natural state. This has made it possible to achieve greater massification and more affordable for the population with fewer resources.
26- Mustard Sauce
Checking your label, the first thing I find is the addition of vinegar and then the use of Tartrazine And dyes as Yellow twilight To give the characteristic tone.
27- Tomato Sauce
Logically is not alone tomato , And starting with the process of changing their consistency, they immediately receive all the ingredients that accentuate flavor and other characteristics.
28- Chocolate bars
Logically it is not natural cocoa, so to reach them are added milk, sugar and / or sweeteners, preservatives and dyes among others.
29- Candies
The use of dyes and sweeteners are abundant in their processing, which is the key to their success especially in children (also adults, let's face it).
30- Jams
The natural or homemade type are very different from those sold to us, which are not entirely the fruit of the fruit they declare on the packaging. The industry always looks for ways to spend less and sell at higher value.
I make absolutely clear that the fact that a food is"processed"does not mean that it is"good"or"bad"for that condition, so do not be alarmed if you usually consume several foods listed above. In fact I have consumed the majority, of course not all habitually).
However if your diet is based exclusively on these foods, it is to worry and look for an early change in eating habits.
Classification of foods according to degree of processing
Attempts have been made to classify foods according to the level or level of processing of foods and their potential impact on health. In this sense, one of the most recent classifications recommends separating these foods into the following categories:
Minimally processed
To this group belong those who in the industrial process, the health properties of food are not substantially modified and its objective is to facilitate their consumption. They are packaged without addition of components that affect health, such as excess sodium.
They include meat, milk, whole grains, vegetables , Unprocessed fresh and perishable foods; Legumes, nuts, fruits, vegetables, roots and tubers.
Moderately processed
These foods combine processes like; Grinding, grinding, refining, purifying, hydrogenation, hydrolysis, extrusion, use of enzymes and additives, obtaining manufactured products or cooking ingredients (oils, fats, sugar and sweeteners, starches, high fructose corn syrup, lactose , Milk and soy protein, gums, preservatives and cosmetic additives and others). In general, they contribute energy.
Ultraprocessed
Combinations of the above for rapid preparation. They are high in saturated fats, total or trans, as well as sugars, sodium, all micronutrient deficiencies, dietary fiber and high energy density.
Most dangerous ingredients that can contain these foods:
Monosodium glutamate
He monosodium glutamate Is used to enhance the taste of food and ends up causing a very strong addiction. Once we try it, it's very hard to leave, we crave it perhaps without even knowing it.
We find it in most processed foods including snacks, preserves, fast food, dehydrated soups and is very famous in Chinese food.
Potassium bromide
Additive Which industries use to make the masses more fluffy, soft and friendly to the human palate.
It is often present in products such as cakes, bread, cakes, bakery in general and other sweet or salty masses.
High Fructose Corn Syrup
Certainly one of the ingredients With worse reputation at present. Its addition has been related to a higher incidence of insulin resistance, diabetes, dental caries, overweight and obesity among other pathologies.
Acrylamide
The Acrylamide Is abundant in foods that are subjected to treatments at high temperatures such as those that are fried or baked.
As you can infer, potato chips and other snacks, fast food and stir fry often contain this compound.
Nitrates or sodium nitrite
It is mainly used in canned meat products, which extends the duration of food.
East compound Is used in ham, salamis, mortadellas, ham, ham and similar.
What can I recommend for health?
I am not so alarmist on this particular subject, although I would like to deliver the following recommendations, only in my personal opinion:
- Do not stigmatize any food until you really know it.
- Take advantage of food labels, read the ingredients you bring and the processes to which you have been subjected.
- To my taste, first privilege natural foods, and then supplement the food with"processed"foods that are strictly necessary.
- The worst processes as far as potential adversely affect our health are: Frying, hydrogenations and additions of high fructose corn syrup.
- Logically as in life, seek a balance between the healthy, the most affordable, delicious and pertinent to the occasion.
References
- Ruiz Milena, Natural foods vs artificial foods a real problem of nutrition?: A proposal for teaching in sixth degree from socio-scientific issues, Teaching and Learning of Sciences, ISSN: 2346-4712.
- Crovetto Mirta, Uauy Ricardo, Changes in processed food expenditure in the population of Metropolitan Santiago in the last twenty years, Rev Med Chile 2012; 140: 305-312.
- Monteiro C. The big issue is ultraprocessing, World Nutrition 2010; 6: 237-69.
- Uauy R, Monteiro CA. The challenge of improving food and nutrition in Latin America. Food Nutr Bull 2004; 25: 175-82.
- Prentice AM, Jebb SA. Fast foods, energy density and obesity: a possible mechanistic link. Obesity Reviews 2003; 4: 187-94.
- Pan American Health Organization (PAHO), World Health Organization (WHO). Trans Fat Free Americas: Conclusions and Recommendations. Washington, D.C. USA, PAHO / WHO, 2007.