The Benefits of Eating Unprocessed Foods
Unprocessed is an integral concept in nutrition because it promotes eating foods which have not been modified in any way; doing this can help ensure a healthier diet and help avoid certain health issues such as weight gain.
Some define processed foods as any food that has been heated, soaked, fried, canned, baked or otherwise altered from its natural state. Though definitions can differ, generally two categories exist: minimally processed and fully processed products.
Minimally processed foods are defined as those which have undergone minimal processing, without altering their nutritional value significantly. Examples of minimally processed foods are fruits and vegetables, whole grains, milk, nuts, cheese and meats.
Full-processed foods refers to those which have undergone an intensive process of modification, including freezing, canning, baking and cooking – steps which degrade their nutritional values while increasing calories and fat intake. These types of products tend to contain large quantities of both calories and fat content.
Many processed foods are fortified with nutrients to address nutritional deficits in certain populations. Infant cereals, for instance, may be fortified with iron and B vitamins to combat anemia; whole milk can be supplemented with Vitamin D to ward off rickets; while wheat flour is fortified with folic acid to protect babies against birth defects.
Relying too heavily on highly processed food products increases your risk of diabetes and obesity, since they tend to contain higher energy density while providing less satiation than whole-food options – leaving you hungry sooner after eating them.
These foods contain more sugar, salt and fat than whole-foods and don’t provide as much dietary fiber to aid with digestion.
According to research, eating more whole foods such as fruits and vegetables, whole grains, and legumes is linked with decreased risk of type 2 diabetes and obesity. Furthermore, such diets contain lower amounts of saturated fats and cholesterol which reduce cardiovascular disease risks.
Studies assessing the relationship between red meat consumption and cancer incidence have yielded mixed results. Studies typically demonstrate an association between eating red meat and colorectal cancer, type 2 diabetes, insulin resistance, ischemic heart disease (IHD), ischemic stroke and breast cancer incidence.
Recent research conducted with eight cohorts concluded that red meat consumption is associated with an increased risk of breast cancer by 45% and 57% increased risk for IHD. These results suggest that eating red meat could have adverse effects on breast cancer risk even when minimally processed and without added sugars, salts or fats.
As such, it is highly advised that you consume minimally processed and unprocessed foods whenever possible in order to stay healthy while enjoying your food while maintaining a healthier weight. You can identify which items qualify as minimally processed by looking at labels on food containers and reading package backs – each food package should provide information on this.