Top 5 Problems With Processed Food

We often hear, “Don’t eat processed food!” But does anyone really know why?! 

Here are the top 5 reasons to avoid processed foods, backed by science… and a bit of common sense ;)

1. Loaded with Inflammatory Oils 

Processed foods are often loaded with inflammatory oils such as trans-fats, canola, seed or vegetable oils. It’s not that sunflower seeds or vegetables themselves are bad, but their oils are a more concentrated source of omega 6s. Regular consumption of such foods creates an imbalanced ratio of omega-6 to omega-3 fatty acids in the body. This imbalance greatly contributes to inflammation and disease (1). You’ll be hard-pressed to find companies that use cold-pressed olive, avocado, or coconut oil. But of course, Paleo On The Go does!

2. High-Heat Processing: A Recipe for Toxicity 

Processing of food often involves high heat. When exposed to high heat, polyunsaturated fats (ex: omega 6s) found in vegetable and seed oils are more easily “oxidized” compared to the monounsaturated and saturated fats found in avocado, olive and coconut oil (2-4). What is oxidation? It is literally a stealing of electrons off atoms, which creates a chain reaction and ends up stealing electrons from our body’s cells. This creates cellular, tissue and organ damage and contributes to disease and aging! 

This oxidation process can lead to the formation of harmful compounds like acrolein, which has been associated with increased levels of high-sensitivity C-reactive protein (Hs-CRP) (2). 

Recent studies have shown that the consumption of vegetable and seed oils processed with high heats can significantly impair liver function, as it is highly sensitive to oxidative stress (2-4). Given the vital role our liver serves as our “metabolic control center”, we can run into a lot of problems with repeated exposure to these highly processed oils. 

The repeated heating of oils can lead to increased risk of obesity, reduced HDL (“good”) cholesterol, and larger waist circumference (2-4).

Essentially, high heat can turn something once healing to your body into something toxic.

3. Nutrient Loss: Less Vitamins, Minerals, and Antioxidants 

The more a food is processed away from its true form, the more it loses its essential compounds and medicinal properties. Processed foods are lower in vitamins, minerals, antioxidants, and phytochemicals. These nutrients are crucial for maintaining overall health and preventing chronic diseases (2).

4. Lower in Fiber: A Pathway to Fat Gain and Disease 

Processed foods are typically lower in fiber compared to whole foods. Fiber is essential for digestive health, weight management, and the prevention of diseases like obesity. Reduced fiber intake is a leading cause of various health issues, including heart disease and diabetes (4).

5. Less Satiating: Overeating Empty Calories 

Processed foods are often less satiating, meaning they don’t keep you full for long. Plus, they often light up dopamine/reward pathways in the brain, hijacking our natural hunger signals and driving us to overeat these empty calories (6). This can lead to weight gain and fat accumulation.  

TLDR: If it’s highly processed and packaged, say “PASS!” (when possible). If it exists on Earth, eat up! The majority of our food should be whole foods like animal meat, fish, fruits, vegetables, tubers, minimally processed/minimally heated oils, nuts*, seeds*, high quality whole grains*, legumes.* As the wise founders of Paleo On The Go point out: “Our ingredients don’t have ingredients!” The food we fuel ourselves with is at the foundation of how we feel and function! 

* Note – these foods* are not included in an autoimmune paleo (AIP) diet, although it’s typically recommended to work with a healthcare practitioner to begin a reintroduction phase of otherwise healthy foods after being on an AIP diet for a period of time. Expanding our dietary repertoire is key to optimize our health! A long-term restrictive diet confined to only a few foods can eventually create other health problems down the road (7). 

References:

1. Mariamenatu, A. H., & Abdu, E. M. (2021). Overconsumption of Omega-6 Polyunsaturated Fatty Acids (PUFAs) versus Deficiency of Omega-3 PUFAs in Modern-Day Diets: The Disturbing Factor for Their "Balanced Antagonistic Metabolic Functions" in the Human Body. Journal of lipids, 2021, 8848161. https://doi.org/10.1155/2021/8848161

2. Ambreen, G., Siddiq, A., & Hussain, K. (2020). Association of long-term consumption of repeatedly heated mix vegetable oils in different doses and hepatic toxicity through fat accumulation. Lipids in health and disease, 19(1), 69. https://doi.org/10.1186/s12944-020-01256-0 

3. Tristan Asensi, M., Napoletano, A., Sofi, F., & Dinu, M. (2023). Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review. Nutrients, 15(6), 1546. https://doi.org/10.3390/nu15061546

4. Quiles, J. L., Huertas, J. R., Battino, M., Ramírez-Tortosa, M. C., Cassinello, M., Mataix, J., Lopez-Frias, M., & Mañas, M. (2002). The intake of fried virgin olive or sunflower oils differentially induces oxidative stress in rat liver microsomes. The British journal of nutrition, 88(1), 57–65. https://doi.org/10.1079/BJNBJN2002588

5. Singh, V., & Vijay-Kumar, M. (2020). Beneficial and detrimental effects of processed dietary fibers on intestinal and liver health: health benefits of refined dietary fibers need to be redefined!. Gastroenterology report, 8(2), 85–89. https://doi.org/10.1093/gastro/goz072

6. Gearhardt, A. N., Bueno, N. B., DiFeliceantonio, A. G., Roberto, C. A., Jiménez-Murcia, S., & Fernandez-Aranda, F. (2023). Social, clinical, and policy implications of ultra-processed food addiction. BMJ (Clinical research ed.), 383, e075354. https://doi.org/10.1136/bmj-2023-075354

7. Reddel, S., Putignani, L., & Del Chierico, F. (2019). The Impact of Low-FODMAPs, Gluten-Free, and Ketogenic Diets on Gut Microbiota Modulation in Pathological Conditions. Nutrients, 11(2), 373. https://doi.org/10.3390/nu11020373