Processed foods vs whole foods: what’s the difference?
When it comes to nutrition, the choices you make everyday can impact your current and future health. One of the biggest choices you can make is whether to eat whole foods or processed foods. Although processed foods are convenient, the potential risks of consuming these products regularly can be significant.
What are processed foods?
Processed foods are foods that have been changed from their natural state in some way. This can include the addition of preservatives, salt, sugar, and fat or the removal of nutrients and fiber. Examples of processed foods include candy, cookies, cake, chips, soft drinks, frozen meals, and deli meats. These products are usually found in the middle of the grocery store aisles in brightly colored packaging.
Why are processed foods consumed so much?
One of the main reasons people consume processed foods is due to convenience. They are quick to prepare and easy to consume on the go. Processed foods are also often less expensive than their whole food counterparts. Additionally, food manufacturers add unhealthy ingredients to make these products taste better and increase their shelf-life.
The downside of processed foods
While convenient, processed foods come with many risks. Processed foods often contain high amounts of added sugar, salt, fat and calories. Too much of these can contribute to weight gain, obesity, and an increased risk of chronic diseases such as heart disease, diabetes, and cancer. These foods are also often devoid of nutrients such as vitamins, minerals, and fiber which are important for optimal health.
What are whole foods?
Whole foods are foods that have not been altered or changed in any way. These foods are typically found around the perimeter of the grocery store and include fruits, vegetables, whole grains, lean proteins, and healthy fats. Whole foods contain a variety of nutrients that are essential for good health. They are often less processed, contain fewer ingredients, and are healthier for the body.
Why choose whole foods?
Whole foods are an important part of a healthy diet and choosing these foods over processed options can have many benefits. Whole foods are typically nutrient-dense and contain a variety of vitamins and minerals. They are also higher in fiber which can promote better digestion and heart health. Eating whole foods can also help to ensure that you are consuming fewer calories, as these foods tend to be lower in energy density than processed foods.
Making the switch from processed to whole foods
Making the switch from processed to whole foods can seem overwhelming, but it's important to remember that it doesn't have to happen all at once. Begin by incorporating more whole foods into your diet and aim to reduce the amount of processed foods you consume. You can do this by incorporating fresh fruit and vegetables into your meals, choosing whole grain options, and avoiding foods that are high in saturated fat, added sugar, and salt.
Conclusion
Processed foods may be convenient, but they come with many risks. Choosing to eat whole foods instead can have many benefits on your health. Incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet can be an easy way to improve your overall health and wellbeing. Remember, change often happens gradually, so take small steps towards a healthier lifestyle.