Are "Processed Foods" Bad for Your Health? A Registered Dietitian's Take

A registered dietitian's take on how "processed foods" can fit into our eating patterns. Let's dive into the nuances of food's impact on health and ditch the blanket "bad" and "good" food labels.

"Processed foods" have been given a bad rap in recent years. I use "processed foods" in air quotes because all foods go through some form of processing. However, let's focus on the vilified processed foods. Usually the arguments for why these foods should be avoided include sodium content, added sugar, and/or fear of food additives. But let's take a step back from labeling foods as "bad" or "good" and add some nuance to this conversation. After all, health will never be determined by any one food that is consumed and rather is determined by SO many other factors. But in the context of the role that food plays on our health, even then, it is our eating pattern or the bigger picture that matters more than one food or one instance.

Let's looks at an example: If someone is trying to watch their sodium consumption for health reasons such as blood pressure management, sodium content could be a specific thing that they pay attention to in determining which processed foods to eat in moderation. But what about the processed foods that are intentionally created to be low in sodium? Blanket statements like "all processed foods are bad for your health" are too general, as everyone's health goals and needs are different.

Benefits of Processed Foods

1. Convenience: Processed foods are often quick and easy to prepare, making them a great option for busy individuals who don’t have a lot of time to cook or for individuals with disabilities that make it difficult to do certain types of food preparation.

2. Long shelf life: Processed foods tend to have a longer shelf life than fresh foods, which can help reduce food waste as well as reduce the number of grocery store runs a person has to do. This can be especially helpful in cases where people live in food deserts and prefer to stock up on food whenever they go to the store.

3. Affordability: Processed foods are often less expensive than fresh foods, making them a more accessible option for individuals on a tight budget.

4. Nutrient fortification: Many processed foods are fortified with vitamins and minerals, which can help individuals meet their daily nutrient needs. An example of this is orange juice being fortified with calcium and vitamin D.

5. Variety: Processed foods come in a wide variety of flavors and textures, making it easier to add variety to your diet.

Processed foods can also have the same nutrient makeup as less processed versions. A great example of this is frozen vegetables, which are flash frozen, allowing them to maintain peak nutrient density. An added bonus is frozen vegetables last much longer and can reduce food waste and food costs.

Adding Nuance to Blanket Statements

1. Processed foods are too high in sodium:

Sure, some people may need to limit their sodium consumption for various health reasons. But this is again a general statement that isn't entirely true. There is a plethora of lower sodium options out there for these people to choose from. In addition to that, some individuals may benefit from higher sodium consumption due to certain medical conditions or being an athlete or someone who sweats a lot regularly.

2. Added sugar is useless and many processed foods are high in added sugar:

Added sugar is possibly the most vilified thing as far as food goes. But there are uses and benefits to foods with added sugar. They can be a quick source of energy, a life saver in an instance of hypoglycemia, or just something that is enjoyable to people (which is always a good reason to eat something).

3. Processed foods have additives that are useless and harmful to health:

Food additives are often misunderstood. They always have a purpose and are researched extensively to ensure their safety. There are way too many types of food additives for us to get into all of them in this blog post, but they are always added for either shelf life, flavor, texture, appearance, or food safety. Basically, they make the experience of eating more enjoyable, safer, and more convenient. The dose that they are added into foods is also many many times smaller than the amount that is found to be safe for consumption by research done on these ingredients. So, they are in fact safe to consume and do have a purpose!

Conclusion

Keep in mind, different options are available because people have different needs and wants. Any reason for consuming foods that work for you and your lifestyle is valid. Get what works for you and leave the rest! And refrain from shaming other people's choices in the process!