National Nutrition Week 2023: Impact Of Processed Food On Health

Processed foods are pre-cut vegetables and meat, making it easy for people to finish their cooking as early as possible. Each has an expiration date mentioned on it for consumption.

Harmful effects of processed food (Representational Image)

Source : Getty

Food items are processed so that they are available throughout the year in all seasons and at all stores. Processed foods are pre-cut vegetables and meat, as per quality checks, making it easy for people to finish their cooking as early as possible. Each has an expiration date mentioned on it for consumption. Fresh food is always preferred, as processing reduces the nutrient content and may even strip away antioxidants and vitamins like vitamin C, which are volatile in nature. 

Talking about this, Rutu Dhodapkar, who is a member of the Dietetics Team at P D Hinduja Hospital and Medical Research Centre, Khar, "Processed foods are not just microwave-based ready meals; they are processed to increase their shelf life and taste. They are made in such a way that they can be used for 6 months and above (the date of expiry is mentioned on them). Additives such as emulsifiers and preservatives are added to maintain the texture of foods, such as peanut butter, by preventing it from separating into solid and liquid parts."

"Heavily processed foods often include unhealthy levels of added sugar, sodium, and fat. These ingredients taste better when added, but extra consumption of them leads to serious health issues like obesity, heart disease, high blood pressure, and diabetes lacking in nutritional value," she further went on to say.

Rutu Dhodapkar also added, "Researchers have mentioned that depression rates are 80% higher for those who eat ultra-processed foods. This includes chocolates, crips, biscuits, ice cream, and ready meals. Instant noodles are unhealthy as they are very high in sodium, low in fibre, and contain MSG (monosodium glutamate), which helps enhance flavour and give taste to the palate. The amount of MSG added is approved by the FDA; concerns regarding its use, whether short-term or long-term, accordingly affect your body."

Some Common Processed Food Items That Affect Our Health:

Dr. Manisha Choudhary, who is a Consultant – Dietitian & Nutritionist at Motherhood Hospital, Noida said, "Processed foods often contain a lot of calories but not many nutrients. Eating too much of them can lead to a lack of important vitamins, minerals, and antioxidants that are necessary for good health. The fast digestion of refined sugars and carbs in these foods can cause sudden increases in blood sugar, which can lead to problems like insulin resistance and diabetes."

"Moreover, excessive amounts of unhealthy trans fats and saturated fats are prevalent in processed foods. These can increase the risk of heart disease by blocking arteries and causing inflammation," she further added.

Additionally, Mami Beheruk, who is the HOD of Dietitics at Sahyadri Super speciality hospital, Hadapsar, Pune, shared some of the common processed foods in our daily life which affects our health severely.

• Carbonated Drinks - Carbonated drink contain sodium benzoate as preservative and aspartame, sucralose & saccharine as artificial sweeteners. Though the mentioned sweeteners are safe to consume in moderation but sodium benzoate is a harmful content and affects health severely. When sodium benzoate is combined with food high in vitamin C, it can also be converted into a benzene, a compound that may be associated with cancer development. Apart from Carbonated drinks, Sodium benzoate is a preservative often added to acidic foods like salad dressings, pickles, fruit juices and condiments.

• Processed Meat - To increase the shelf life of meat, Sodium Nitrite is added as preservative. It prevents the growth of bacteria while also adding a salty flavour and reddish-pink colour. Sodium nitrite is a common ingredient in processed meats that can be converted into a harmful compound called nitrosamine. A higher intake of processed meats may be linked to a higher risk of several types of cancer.
• Packaged Juice/Candy/Breakfast Cereals - High-fructose corn syrup is used as sweetener in Packaged Juice/Candy/Breakfast Cereals & Food Snacks. It’s rich in simple sugar called fructose, which can cause serious health issues when consumed in high amounts. High-fructose corn syrup is associated with weight gain, diabetes and inflammation. It’s also high in empty calories and contributes nothing but calories to your diet.
• Processed Dairy Products - To thicken the Milk/Curd and other Dairy Producst, Carrageenan is added. Derived from red seaweed, carrageenan acts as a thickener, emulsifier and preservative in many different food products. Commonly used in almond milk, cottage cheese, ice cream, coffee creamers and dairy-free products like vegan cheese. It increases the levels of fasting blood sugar and glucose intolerance, especially when combined with a high-fat diet.
• Bakery Products & Pizza - For better shelf life, Trans fats is added in bakery products & pizza. Trans Fats are a type of unsaturated fat that have undergone hydrogenation, which increases shelf life and improves the consistency of products. Eating Trans fats has been associated with many negative effects on health, including inflammation, heart disease and diabetes.
• Frozen Food - Monosodium glutamate is a common food additive used to intensify and enhance the flavour of the product. It’s found in a variety of processed foods like frozen dinners, salty snacks and canned soups. It’s also often added to foods at restaurants and fast food places. MSG consumption is associated with weight gain and metabolic syndrome

Apart from above major food items which poses serious health issues, there are ingredients used to improve the aesthetic or taste of food. Following are the ingredients shared by Mami Beheruk:

• Artificial Food Colouring - Artificial food colouring is used to brighten and improve the appearance of everything from candies to condiments. In recent years, though, there have been many concerns about potential health effects. Specific food dyes like Blue 1, Red 40, Yellow 5 and Yellow 6 have been associated with allergic reactions in some people. Artificial food colouring may promote hyperactivity in children
• Artificial Flavouring - Artificial flavours are chemicals designed to mimic the taste of other ingredients. They can be used to imitate a variety of different flavours, from popcorn and caramel to fruit and beyond. More consumption artificial flavouring decreases the red blood production.

How We Can Avoid Processed Food:

One way to stop your intake of processed foods is to get back to cooking at home. That means using whole foods, such as vegetables, fruits, wholw grains, beans, fish and other nutrients.

Here are some strategies for avoiding processed food:

• Hydrate with water: Aerated beverages; such as soda, sweetened tea and packed fruit juice are loaded with empty calories. Instead, quench your thirst with water, homemade buttermilk, lemon water.
• Make smart food swaps: We can replace highly processed foods with healthy substitutes. For example, if you're craving  for the of chips, instead of that make your own banana chips by lightly seasoning with salt and pepper then put it into air fryer or  in the oven. If you feel tempted to eat ice cream, satisfy your sweet tooth by freezing ripe bananas and blending them to make your own homemade healthy smoothie serve
• Meal preparation: If you're too busy to cook, you can avoid giving in to the convenience of eating fast food meals by planning ahead of time and preparing your meals at home for the week. To help, there are plenty of meal delivery services that can ship all the pre-portioned ingredients for you to make homemade meals.
• Step away from the frozen product: The frozen meats section is full of cold cuts, sausages and other processed meats. Instead, fill your shopping bag/cart with protein from the grocery store's meat and seafood where you'll find smart alternatives, such as chicken, salmon and prawns. For plant-based proteins, tofu, paneer chickpeas.

We need to move away from eating processed foods and focus on eating whole, unprocessed foods instead. Eating fresh fruits, vegetables, whole grains, lean proteins, and healthy fats can give our bodies the essential nutrients it needs, while also reducing the amount of bad stuff like additives and too much sugar. As people who buy food, it's important to read labels, make good choices, and push for changes in the food system in order to take back our health from processed foods.”

Indian Superfoods That Can Be Consumed Instead:

Our rich culinary heritage, when combined with informed choices, can pave the way for optimal health. This National Nutrition Week, let's harness the power of local, nutrient-dense foods, grounding our lives in better health and improved quality of life.

In this regard, Dr Neeta Deshpande, who is the Chief Medical Officer at Elevate Now, highlighted the nutrients present in Indian superfoods:

Imported Superfoods vs Local Legends: The allure of imported superfoods like berries and avocados is undeniable. However, while we keep hearing about the antioxidant properties of blueberries, little do people know that our local fruits like jamuns and guavas are even higher in nutritional value. Similarly, while quinoa is a superfood that’s been celebrated in recent years, Amaranth is a local ingredient that offers significantly higher proportions of protein, iron, magnesium, and potassium, at roughly half the cost! 

The Carbohydrate Conundrum: The STARCH study (2014) in India found that the evaluated Indian population derived 64.1% of their energy from carbohydrates, notably above the maximum recommended limit of 60%. In a related finding, the ICMR-INDIAB national study indicated that by reducing daily carbohydrate intake by 15%, approximately 66% of participants experienced diabetes remission. However, when adjusting one's diet based on these findings, it's crucial to recognize that all carbs are not the same. While processed foods surge blood sugar levels due to their easily absorbable carbs, fiber-rich carbs from whole grains, beans, vegetables, and fruits are crucial for regulating blood sugar, cholesterol, and ensuring healthy digestion. These fiber-rich carbs have been consistently linked to healthier, longer lives.

Fats: The Villain or the Hero? Fats, often viewed through a singular lens, are multifaceted in their roles. 

• Trans fats, most found in processed foods, are detrimental to health, increasing the risk of heart disease, insulin resistance, and elevated cholesterol levels.
• Saturated fats occur in a wide variety of foods and should be consumed in moderation, since these are also linked to increasing the LDL or the bad cholesterol levels. 
• However, a balanced diet must include a good amount of monounsaturated and polyunsaturated fats which are found in nuts, eggs, cheese, yoghurt, olive oil, groundnut oil and fatty fish. 

The Vegetarian Protein Puzzle: Contrary to the widespread belief, India's vegetarian cuisine isn’t protein deficient. For instance, a cup of whole lentils contains about 18 grams of protein, nearly equivalent to the protein in 100 grams of chicken. Plus, legumes like chickpeas and kidney beans are both protein-rich and high in fiber. Including other protein rich sources like soya chunks, paneer, black chanas, and peanuts can be a great way of ensuring a well-balanced vegetarian diet. However, if one is on a low calorie vegetarian diet, then protein supplements may be required to meet daily dietary requirements.

Modern Lifestyles & The Vitamin Challenge: Though modern lifestyles pose unique challenges, it's a fallacy that they invariably lead to vitamin deficiencies. Millets, like the iron-rich foxtail or calcium-laden ragi, have long been India's silent health guardians. And how can we forget the humble spinach, a Vitamin K powerhouse, or bananas, those potassium-packed wonders? A skilled healthcare professional can help with personalising some of these choices to your specific health conditions – for example, in patients living with diabetes and obesity, one also must think about the glycemic index of these foods and consume them in moderation.