The Department of Agriculture (USDA) defines processed food as any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging or other procedures that alter the food from its natural state. This may include the addition of other ingredients to the food, such as preservatives, flavors, nutrients and other food additives or substances approved for use in food products, such as salt, sugars and fats.
According to the American Academy of Nutrition and Dietetics, processed foods range on a scale of minimally processed to mostly processed:
- Minimally processed foods — such as bagged spinach, cut vegetables and roasted nuts — are often simply pre-prepped for convenience.
- Foods processed at their peak to lock in nutritional quality and freshness include canned tomatoes, frozen fruit and vegetables and canned tuna.
- Foods with ingredients added for flavor and texture (sweeteners, spices, oils, colors and preservatives) include jarred pasta sauce, salad dressing, yogurt and cake mixes.
- Ready-to-eat foods — such as crackers, chips and deli meat — are more heavily processed.
- The most heavily processed foods often are frozen or pre-made meals, including frozen pizza and microwaveable dinners.
The Mayo Clinic counsels that whereas minimally-processed foods (#1 and #2 in the above list) like low-fat milk, whole-grain/wheat breads, pre-cut vegetables and fresh-cut greens have a place in healthful diets, heavily-processed foods (#4 and #5) should be avoided when possible.
Here are the reasons why we should avoid consuming heavily-processed foods (the healthy employee):
- They contain little to no vitamins, minerals or fiber (“empty calories”), which are vital for health and wellbeing. The lack of fiber in ultra-processed foods lead to digestive disturbances such as bloating and constipation.
- They contain high quantities of salt, fat and sugar, all of which has a negative impact on your health.
- They are also high in additives and sweeteners, some of which make those foods addictive. One study showed that artificial sweeteners changed the brain pathways the regulated appetite, causing individuals to consume more calories and gain weight.
- They increase risk of:
- Heart disease
- Type 2 diabetes
- Obesity
- 18% higher risk of mortality
Here is another reason to shun heavily processed foods.
Medical News Today reports, April 2, 2021, that some common chemicals may harm our immune system, causing it to malfunction. This is known as immunotoxicityTrusted Source. These harmful effects may be temporary or permanent.
Possible immunotoxic effects include:
- hypersensitivity
- chronic inflammation
- immunosuppression, or an impairment of the body’s ability to fight off infections
- immunostimulation, which can cause tissue damage through immune responses
- autoimmunity
In particular, if an immunotoxic substance causes the body to produce fewer antibodies, it can have an effect on the fight against active infections and the protection against future ones.
The FDA currently require immunotoxicity testing for food additives. However, most food additives received approval decades ago, and the FDA do not mandate updated testing on previously approved additives. The immunotoxicity of many food additives and food contact substances is largely unknown.
Below are two widely-used preservatives in heavily-processed foods which are harmful to our immune system:
- TBHQ (tertiary butylhydroquinone) is a common preservative that manufacturers use to prolong their products’ shelf lives, present in almost 1,250 processed foods, including Cheez-It crackers, Pop-Tarts, Reese’s Peanut Butter Cups, and Little Debbie Swiss Rolls. But TBHQ is found that have immunotoxic effects in animal studies.
- PFAS (per- and polyfluoroalkyl substances) are chemicals that coat packaging or food processing equipment which may leach from some bags, boxes and food wrappers into food. PFAS-based materials are also common in non-stick coatings on cookware, gaskets in food processing equipment, and repeat-use plastics. Testing conducted by the Environmental Working Group (EWG) found that TBHQ may have immune suppressive effects. The researchers analyzed a total of 63 direct food additives present on more than 10 product labels sold in the U.S. in 2018–2020. They also specifically assessed nine identified PFAS that migrate from food packaging to food. The findings are published in the International Journal of Environmental Research and Public Health.
Scott Faber, senior vice president for government affairs at the EWG, said: “Food manufacturers have no incentive to change their formulas. Too often, the FDA [allow] the food and chemical industry to determine which ingredients are safe for consumption. Our research shows how important it is that the FDA take a second look at these ingredients and test all food chemicals for safety.”
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