List of Processed Foods to Avoid

What are considered processed foods?

Processed foods encompass a wide range of products that undergo alterations from their natural state before reaching the consumer. These alterations can include cooking, freezing, canning, packaging, or adding ingredients for flavor and preservation. There are distinctions to be made when it comes to processed foods. In particular, there are highly processed foods and minimally processed ones.

High-processed foods, often called ultra-processed foods, undergo extensive industrial processing. These typically contain added sugars, saturated fat, and chemical additives. Ingredients such as high fructose corn syrup, refined grains, and processed meats are commonly found in ultra-processed food. While these products have a long shelf life, they often lack nutritional value.

Consuming a diet high in highly processed foods has been linked to an increased risk of various health issues. This is partly due to their high levels of saturated fat, refined grains, and added sugars. In contrast, a healthy diet emphasizes whole, minimally processed foods rich in nutrients and healthy fats.

How does our List of Processed Foods to Avoid PDF work?

Carepatron's List of Processed Foods to Avoid PDF is a valuable resource for medical professionals seeking to educate their patients about the importance of healthy dietary choices. The template lists commonly consumed processed foods that should be minimized or avoided altogether.

Identification of ultra-processed foods

The template identifies ultra-processed foods high in saturated fat, trans fats, and added sugars. By categorizing these foods, medical professionals can help patients understand the potential health risks associated with frequent consumption.

Highlighting health problems associated with processed food products

The template highlights the health problems linked to consuming highly processed foods, such as obesity, heart disease, and diabetes. This information empowers medical professionals to educate their patients about making healthier choices.

Encouraging healthy alternatives

Additionally, the template suggests healthier alternatives to highly processed foods, such as fresh fruits and vegetables, whole grains, and lean proteins. By providing practical recommendations, medical professionals can support their patients in making positive diet changes.

What is the NOVA system?

The NOVA system is a classification framework used to categorize foods based on the extent and purpose of their processing. Developed by researchers at the University of São Paulo in Brazil, this system divides foods into four groups: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed food (Monteiro et al., 2018).

Of particular concern within the NOVA system are ultra-processed foods that undergo substantial industrial processing. These products typically have a long lifespan and are less nutritional than whole, minimally processed, and unprocessed foods.

Why avoid processed foods?

Avoiding processed foods is crucial for maintaining optimal health and well-being. Overly processed foods, including packaged snacks, sugary drinks, and cereals, are often high in saturated fats, processed meat, and added sugars, contributing to various health concerns. A systematic review published found that higher consumption of ultra-processed foods was associated with higher risks of obesity, overweight, cancer, depression, and all-cause mortality (Monteiro et al., 2019).

Moreover, many processed foods contain ingredients that are detrimental to health, such as refined grains and artificial additives. Individuals can make healthier breakfast choices and improve their overall dietary intake by opting for whole foods instead of eating processed foods. Reading food labels and choosing products made with whole wheat flour and natural ingredients can help individuals avoid unhealthy processed foods' harmful effects and promote better long-term health outcomes.

What are common processed foods to avoid?

When discussing processed foods, it's important to note that not all processed foods are inherently unhealthy. However, certain types are generally recommended to be limited or avoided due to their potential negative health impacts. Here's a list of common processed foods that are often advised to be consumed in moderation or avoided:

• Sugar-sweetened beverages: Sodas and energy drinks are major sources of added sugar and empty calories.
• Breakfast cereals: Many are high in added sugars and low in fiber despite being marketed as healthy foods.
• Processed meats: Red or processed meat, including hot dogs and bacon, have been linked to increased health risks.
• Potato chips and similar snacks: These are often high in unhealthy fats, sodium, and artificial flavors.
• Artificial sweeteners: While calorie-free, these may have negative effects on gut bacteria and metabolism.
• Some canned vegetables: While not all are unhealthy, some canned vegetables can be high in added sodium.

It's crucial to differentiate between levels of processing. For instance, freshly baked bread from a local bakery is processed but can be part of a healthy diet. The key is to avoid ultra-processed foods whenever possible and focus on more natural foods.

When advising on dietary changes, it's important to emphasize reading nutrition labels and ingredient lists. Encourage a diet rich in whole, minimally processed foods to improve overall health and reduce the risk of chronic diseases. However, it's important to recognize that it's not always feasible to completely avoid processed foods. The goal should be to make informed choices and limit consumption when clients decide to eat processed foods.

References

Monteiro, C. A., Cannon, G., Moubarac, J. C., Levy, R. B., Louzada, M. L. C., & Jaime, P. C. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5–17. https://doi.org/10.1017/S1368980017000234

Monteiro, C.A., Cannon, G., Lawrence, M., Costa Louzada, M.L. & Pereira Machado, P. (2019). Ultra-processed foods, diet quality, and health using the NOVA classification system. Rome, FAO. https://openknowledge.fao.org/server/api/core/bitstreams/5277b379-0acb-4d97-a6a3-602774104629/content