A simple look at food labels whole food options and conscious choices that help you feel supported every day
Whether you realize it or not, you are surrounded by processed food in your daily life. In a supermarket, in ads on tv and social media and honestly in almost every restaurant you enjoy, there is processed food. In an industrialized society it can feel nearly impossible to avoid these items. So let us take a clear and friendly look at what qualifies as processed food and what all of this means for your health because most of us statistically eat these products on a regular basis.
It helps to start by simplifying the definition. Processed food includes anything wrapped in plastic that contains at least one ingredient you would not normally keep in a traditional kitchen. These modern conveniences have quietly become a major part of the average diet and now make up a significant amount of daily calories for many people. As of 2017 to 2018, 57% of adults’ daily caloric intake comes from ultra-processed foods. Alarming as it is, the situation for children is even worse, with a shocking 67% of their daily calories derived from these nutrient-deficient choices, as of 2018.
To understand the difference between whole food processed food and more complex products it can help to use something familiar like milk. Milk in its pure form is a whole food. Skim milk and homogenized milk are minimally processed. When milk becomes cheese or yogurt we move into processed food because the ingredients are changed from their original form. Then there are products that go far beyond this shift. Plant oils can be put through multiple chemical steps to create something that looks and tastes like a traditional food. Margarine trying to imitate butter is a classic example of this category.
Even though processed food wins on convenience and cost it comes with real trade offs. Research shows that eating these products regularly is linked to concerns including cardiovascular disease, certain cancers, obesity, and type two diabetes. Moreover, these processed concoctions disrupt hunger and satiety hormones, potentially contributing to overeating. Navigating the realm of ultra-processed foods (read: our modern world and even grocery stores) demands a discerning eye. Reading labels becomes essential to identify the emulsifiers, additives, colorings, and flavorings hidden inside these food-like substances. Armed with this knowledge, we can then make informed choices, opting for foods that align with our personal health goals and resources.
As you move forward on your journey with food and nourishment you can challenge yourself to take another look at the items you eat the most. Ask yourself whether the quick convenience is worth the possible long term impact on your health. I often think of it as a timing trade off. A little inconvenience now by choosing more whole food choices can mean more ease and better health later. Choosing convenience now through processed food often shifts the inconvenience into the future through health challenges. With a bit of healthy skepticism and a lot of self compassion you can make conscious choices that help you savor real nourishment and support your health every day.