Processed foods: why you should avoid them

Processed foods are often harmful not only to our health, but also to the environment. You can find out the reasons for this as well as tips on how to bypass processed products here.

Processed foods include all products that have been industrially processed and changed in any way during the manufacturing process. Even freezing, baking, heating or drying are considered industrial processing methods. Not all products from the large group of processed foods are therefore bad per se. This also includes bread, cheese and frozen vegetables, for example.

However, many particularly heavily modified products, such as conventional ready-made products, sweets, soft drinks or packaged cakes, can be harmful to health if you consume them regularly. Since their production requires a lot of energy, they are also problematic from an ecological perspective.

Processed foods: Level 1 and 2

In order to better differentiate the different processed foods from each other, developed Brazilian researchers: in 2014 a four-step scheme. According to this, food can be divided into the following categories:

Level 1 – Unprocessed to minimally processed foods

This category includes all untreated parts of plants. This includes, among other things, fruit and vegetables, nuts, Seeds, rice or oatmeal. Unprocessed animal products (such as milk, Eggs or offal) as well as water, tea and coffee belong to this level. Minimal processing methods such as drying, dividing, roasting, boiling or freezing are allowed. According to the scientists: foods of the first stage should make up the main part of the diet.

Level 2 – Processed Ingredients

The second stage comprises foods of the first stage that have been industrially processed in a further manufacturing step. This can be done, for example, by grinding, refining, pressing or drying. Common foods of this category are salt, Sugar, vegetable oils or butter, but also high-fructose corn syrup, lactose or soy protein. These more processed foods typically have higher energy density and a poorer nutritional profile than first tier products. We usually use them in combination with level 1 foods (for example, when cooking, frying or baking). We also find them in higher quantities in heavily processed level 3 foods.

Processed foods: Levels 3 and 4

Level 3 – Processed Food

This group includes highly processed products that have been industrially manufactured using various preservation, fermentation and cooking methods. These are products for which foods from the first two stages have been combined. The individual product must not contain more than three to four ingredients to still fall into this category. Representatives of this level are, for example, bread and rolls, cheese or canned vegetables. You should consume these products in moderation and ideally in combination with foods from the first stages.

Level 4 – Highly processed foods

Products of the fourth level usually do not consist of whole foods, but are only a combination of individual ingredients. They are usually ready to eat or just need to be heated briefly. They often contain additives like Preservatives, Dyes or artificial flavors. You can find these additives as E numbers on the list of ingredients. Most of the products you find in the supermarket fall into this category. These include, for example, ready meals and mixes, snacks, sweets, soft drinks, sausages and cereals.

Level 4: these are the downsides

Processed foods from the fourth category should be avoided or only consumed occasionally as an exception. The reasons for this are:

• Low nutrient density: Heavily processed foods usually contain very little Vitamins, Minerals or others Micronutrients. In a sense, they are “empty calories”.
• Low saturation effect: Since they are usually full of sugar and white flour products, level 4 foods contain hardly any Fiber and complex carbohydrates. This ensures that ready meals, sweets and soft drinks hardly or not at all fill us up. At the same time, however, they have a relatively high energy density. Regular consumption of processed foods thus favors overweight and obesity.
• Additives: Highly processed foods often contain additives in the form of artificial flavors, colors and preservatives or emulsifiers. Some of these substances are considered harmless. Others are controversial. For example, sodium nitrite (E250) is said to form carcinogenic substances in the body. In animal experiments, carrageenan (E407) favored intestinal inflammation and weakened the immune system.

• Trap for allergy sufferers: inside: In Germany there is a labeling requirement – that is, all ingredients of a product must first be indicated on the packaging. For the 14 substances that are primarily related to allergies and intolerances, this applies even to the smallest amounts. Yet there is one loophole: Manufacturers of certain products do not have to declare substances that are not among the 14 main allergens if they make up less than two percent of the total product. But just because a substance is not considered to be the main allergen, it does not mean that there are not people who are allergic to it. This gap in the labeling requirement can become a problem for them.
• Traps for vegans: inside: Even animal substances that are not considered allergens and are used in small quantities must be used in the food industry do not declare. These include, for example, fish gelatine, which is used to clarify liquids, among other things, or whey, which is used to make distillates. For consumers who follow a vegan diet, such ingredients are not always understandable.

Processed foods and the environment

Many different industrial processes are involved in processed food, which in turn require a lot of energy. Frozen chips, for example, are among the 6 foods that are worst for the climate are: The potatoes must first be dried, then fried and frozen. In addition, you put them back in the oven at home and use energy again.

We still get most of the energy through combustion fossil fuels (for example in coal-fired power plants). This creates large amounts of CO₂Emissionsthat enter the atmosphere and fuel global warming.

Another environmental problem is the packaging of processed foods. They are often put in elaborate plastic packaging that you can only use once and then have to dispose of it. When we consume ready-made meals every day, such a large mountain of plastic waste accumulates. You can find out what devastating consequences this has here: Plastic waste: the 5 worst consequences of the plastic frenzy.

Here’s how to avoid processed foods

The following tips can help you avoid level 3 and 4 processed foods in everyday life:

• If possible, cook with fresh ingredients yourself! Preferably choose fruits and vegetables, grains, legumes, seeds and nuts. If you are not on a vegan diet, you can also use eggs and unprocessed dairy products, preferably organic. To save time in everyday life, you can pre-cook larger portions once or twice a week. So you don’t have to stand at the stove for a long time every time and you can still use a home-cooked meal.
• Check the ingredients list! In some cases, before you buy a product, it is worth taking a look at the list of ingredients. This is especially true for processed foods that are advertised as particularly healthy or rich in vitamins. It is not uncommon for these products to contain hidden additives or high amounts of salt, fat or sugar.
• Drink water or tea! Soft drinks and other soft drinks are often high in sugar. If you drink them regularly throughout the day, you are constantly consuming sugar and empty calories. If water is too boring for you, you can refine it with a little lemon juice or use unsweetened herbal teas.

Unprocessed and fresh: recipe ideas

The following recipes can help you cook healthy dishes that have almost no processed foods:

• Millet bowl
• Artichoke salad with potatoes
• Tabouleh Salad
• Golden milk balls
• Creamy vegetable puree
• Hunter pan
• glass noodle soup

Read more on Techzle.com:

• Changing your diet: With these tips it will be a success
• Vegan food pyramid: this is how a healthy diet succeeds
• Clean Eating Recipes: 4 Simple Ideas