I am someone who enjoys food, and I also carry emotional connections to particular meals. There is nothing better than a hot bowl of hearty chili on a crisp Autumn evening, with all the fixins', and don't get me started on chips and queso. My favorite "emotional" food was my grandfather's BBQ ribs; you could taste the love with every bite. As I have gotten older, I've noticed my digestive system is not processing foods as it used to, even some of my "go-to" treats. Further digging into this revelation revealed the woes of my digestive system were due to excess consumption of processed foods. This leads me to the question, "Is the processed food I am eating poisoning me?" Listen, if you have ever experienced severe stomach pain or digestive tract problems from food, you, too, will question if the food you are consuming is truly hurting you.
What Are Processed Foods?
Simply put, #processedfoods are any foods altered from their original state. Processed foods also fall on a spectrum from minimally processed to heavily processed. Bagged uncut carrots and potatoes would fall under minimally processed. Canned beans and fruit are also considered processed. In contrast, frozen meals and pizza would fall under heavily processed. Almost all food products consumed in the United States have been processed minimally, heavily, or somewhere between.
Better Options
The good news is that not all processed foods are bad for you. Bagged spinach, canned fruit,
and even pasta (you can find many brands of pasta that have been fortified with additional nutrients and fiber) are better food choice. Checking ingredients and trying to avoid dyes, added sugar, and added sodium will benefit you the most. Nowadays, many food brands want you to know they are "cleaner" and will advertise their lack of sugar or sodium right on the front of the package, making those products easier to spot. Keep your expectations realistic; with being in the US, finding food that has never been processed will be challenging. In Indiana, stores like Kroger, Meijer, Fresh Thyme, and Trader Joe's have many affordable options for "healthier" processed food options.
Not So Good Options
There is also a downside to processed foods. Heavily processed foods contain high amounts of unnecessary additives, dyes, sugar, sodium, and artificial sweeteners. The worst part of heavily processed foods is the lack of nutrients. Nutrients (like iron, potassium, and calcium) are vital for our bodies to thrive! If someone only or mostly eats heavily processed foods, their risk for high blood pressure, diabetes, and heart disease dramatically increases. Denise Cummings, P.h.d, expressed, "Americans eat more processed food with less fiber, fewer micronutrients, and fewer phytochemicals to protect against heart disease and diabetes."
Change Is Possible (#changeispossible)
I can completely empathize with a "treat yourself" moment through a latte or ice cream. Remember, when treating yourself, moderation is the key. You cannot treat yourself to a doughnut, a grande pumpkin spice latte, a chalupa for lunch, and frozen pizza for dinner numerous times per week and not expect the added preservatives, sugar, and sodium to have adverse effects on your body, like water retention and weight gain. When your body ages, it will struggle to keep up with trying to digest food while receiving no natural nutrients, leaving you tired, weak, and moody. Start small by limiting the number of lattes or pastries you consume each week, then each month, and so on. Small steps over time lead to significant results. Most importantly, be kind to yourself when you backslide and seek professional help. Nutritional counselors and personal trainers can help you to establish healthy eating habits that can change your life.
*Pro tip: supplements and probiotics benefit our "gut," especially when lacking access to nutrient-dense foods. You can get these items at the stores mentioned above.
Autumn Hawkins has received her ASIS in Communication through Indiana Wesleyan. She is also a certified Yoga instructor (YTT 200) and received her certification for nutrition counseling through the Institute of Integrative Nutrition. Autumn cares about improving individuals' lives one healthy choice at a time.