Food processing means the transformation of agricultural products into food. It can also mean that already exciting food is transformed from one form to another. This procedure can include washing, chopping, pasteurizing, freezing, fermenting, packaging, heating, milling, extruding, or adding other ingredients to food. For example, adding preservatives will extend storage life. Processing food dates back to prehistoric ages. We consume processed foods at home, we consume them out of our home (restaurants), and foods can also be processed at an industrial level. Food is processed because it makes preserving it easier. Processing the food will enhance the nutrient content of the food. It makes the food more easily digestible for our bodies. It makes food safer for us by getting rid of dangerous bacteria. It also reduces food waste because, by processing the food, it has a longer shelf life. We also process the food for special dietary needs, for example, lactose-free products. And it also helps us save time because of ready-meals, pre-washed salad, and so on.
There are different levels of processing for the foods. Primarily processed foods are agricultural products, for example, raw wheat or livestock, and they are turned into something that can eventually be eaten. In this category are ingredients produced by ancient processes, for example, drying, thrashing, winnowing, milling, and butchering animals for meat. It also includes de-boning and cutting the meat, freezing, smoking, extracting oils, and so on. The primary food processing has to be done very carefully because if contamination or spoilage problems happen, it can lead to big public health problems. To avoid this, commercial food processing uses a control system called hazard analysis and critical control points. Secondary food processing means creating food from products that are ready to use. Secondary food processing examples are baking bread, fermenting fish, making wine, making sausages, and so on. The best way to describe secondary food processing is cooking food. Tertiary food processing is the processing of foods that are publicly considered processed foods. They are also called ultra-processed foods. This type of food has lots of preservatives, colours, added flavours, non-sugar sweeteners, or other things that change the texture and colour. These are meals that are ready to eat or ready to be reheated and served, such as frozen meals and reheated airline meals.
There can be negative consequences from food processing. These can include nutrient losses. For example, heating reduces vitamin C levels in foods. If we use smoking, drying, refining, or high temperatures while processing the foods, toxic compounds can form. To make foods last longer, large amounts of fat, sugar, and salt are added. If we change the food form, for example, from solid to liquid (juices), it may lead to overconsumption. For the last few decades, ultra-processed food consumption has increased dramatically. This type of food now makes up 25–60% of a person’s daily energy intake, almost all around the world. One study that was made with more than 100,000 people showed that people who eat more than 10% ultra-processed food have a 10% higher chance of developing cardiovascular disease, coronary heart disease, and cerebrovascular disorders.
Processed foods often have a higher level of sugar, high fructose, or corn syrup in them. A higher amount of sugar gives us only more calories. There are no nutrient values. If we constantly eat foods with high sugar content, it can lead to compulsive overeating. It is also associated with health problems like obesity, metabolic syndrome, type 2 diabetes, and inflammatory diseases.
Ultra-processed foods often include artificial ingredients. There are the ones that we see on food packaging, and we usually don’t recognize them. These chemicals are usually preservatives, artificial colouring, chemical flavouring, and texturing agents. The use of these chemicals is controversial, which means that doctors and researchers are still looking for information about how they will or will not affect our bodies.
Carbohydrates are essential for our diet, but carbs from whole foods are good for us, not the ones from ultra-processed foods. For our body, it is easier to break down refined carbohydrates. They dissolve quickly, which leads to a fast rise in blood sugar and insulin. When the blood sugar falls, we might experience cravings and low energy. That makes us want to eat again. Whole foods cause our blood sugar levels to rise more slowly and also to fall more slowly.
Another problem with ultra-processed foods is that they are low in nutrients. In some cases, manufacturers add chemically produced vitamins and minerals are added to the food that are lost during the process.
Ultra-processed foods are low in fibre. We need fibre to slow down the absorption of carbohydrates. Fibre is also needed for a healthy cut, and it is also good for our hearts. Since ultra-processed foods have lost most of their fibre, it makes them easier to eat. Therefore, we can consume food faster and burn fewer calories while eating it.
Ultra-processed foods are filled with unhealthy fats. To produce this kind of food, manufacturers use refined seed and vegetable oils because they are cheaper and they also last longer. They also use trans fats. Trans fats are made by adding hydrogen to vegetable oils. This makes the oil solid. Trans fats increase the level of low-density lipoprotein and lower the level of high-density lipoprotein. Eating trans fats is linked to a higher risk of heart disease, stroke, and type 2 diabetes.
Like previously brought out, ultra-processed foods are not good for our health, but we still like to eat them. Scientists don’t have one answer to this, but they have different hypotheses. One of the answers is that we are not able to resist the combination of the ingredients. There is a study that says that foods where fat and carbohydrates are combined activate our brain’s reward system. Scientists have also noticed that some ultra-processed foods are addictive.
In conclusion, food processing is a broad-spectrum term. It can mean the most basic methods, like chopping the vegetables, or a multi-step transformation of ingredients. Food processing is definitely not just bad. For some steps, it is necessary, and it can have health benefits. But like with everything in this life, too much is not good. Some of the processed foods may be high in saturated fats, added sugar, and salt, are calorie dense, and don’t include a lot of fibre. To make sure that you consume food that is good for you, it is useful to check the food labels.
Sources:
https://en.wikipedia.org/wiki/Food_processing
https://www.eufic.org/en/food-production/article/what-is-processed-food
https://www.webmd.com/diet/what-are-processed-foods
https://www.medicalnewstoday.com/articles/318630
https://redcliffelabs.com/myhealth/food-creative/impact-of-processed-food-on-health-understand-the-risks-make-healthier-choices/
https://www.scientificamerican.com/article/how-do-ultraprocessed-foods-affect-your-health/