What are processed foods and why are they bad for you? 4 things to know

America is currently suffering from two epidemics ― heart disease and Type 2 diabetes.

Medical experts estimate that 80% of heart disease is preventable, and yet 80% of Americans will die “with” heart disease. So while another cause of death, like cancer, may ultimately be the cause of death, heart disease is very likely to be present.

We also have an epidemic of Type 2 diabetes, often connected to obesity and a sedentary lifestyle. In turn, this promotes insulin resistance in which cells of the body resist the effects of insulin to escort glucose (blood sugar) into the cells. As a result, glucose lingers and accumulates in the bloodstream.

The best preventive measures for Type 2 diabetes are losing body fat and exercising daily, but many Americans resist diet changes and an active lifestyle. Of all the cases of diabetes in the US, about 90% are Type 2, which means there is a proportion of that 90% can be prevented or reversed into remission.

Major contributors leading to these diseases are sedentary living combined with the atrocious American diet, especially our overconsumption of “processed foods.” Here's why eating a poor diet has a negative impact on your health.

What are processed foods?

In general, any food that is not in its natural state is considered to be processed in some way. In the extreme (ultra-processing), foods can be loaded with chemicals, artificial substances, highly refined ingredients, sugar, and salt. Such items offer no nutritional value, but are used to enhance flavor, texture, coloring, and sweetness, factors that keep us coming back for more.

Processing also is a major source of total fat, saturated, and trans-fats in the diet. Unfortunately, highly processed foods tend to taste good and often are less expensive ― the perfect health-destroying combination.

What foods are most commonly processed?

What foods undergo a high degree of processing? Here is a small sampling ― frozen or readily prepared meals, processed meats (bacon, sausage, hot dogs, pepperoni, salami, deli meats, etc.), baked goods (pizza, cakes, pastries, etc.), most breakfast cereals, crackers, chips, instant foods (soups, noodles, etc.), candy, ice cream, sodas, sweetened drinks ― the list goes on.

Now, in all fairness, I don’t mean to indict all processing as destructive to health as most foods we consume undergo some sort of processing and not all treatments are harmful. The so-called mechanical processing in which foods are pasteurized, frozen, etc. does not distort foods, because chemicals and other items that make them unhealthy are not added.

So, how much highly processed food do we consume? That depends. Experts suggest a range that goes all the way up to 60%. Unfortunately, there is no healthy level you can point to, as even a modest intake is thought to be a major contributor to heart disease, Type 2 diabetes, stroke, and several types of cancer.

Are processed foods bad for you?

Here are several reasons why highly processed foods destroy health. Let’s first consider too much added sugar. Adding sugar to foods to enhance taste is a major problem, but that problem is made much worse when the added sugar is in the form of high-fructose corn syrup which offers a sweeter taste than “natural” cane sugar. What’s more, it offers limited nutrient value even though it’s high in calories.

If you stop and think about this, can there be any logical reason to consume products that do not contribute meaningfully to the functioning of the body, but provide lots of useless calories? The answer is obvious, and too much sugar has moved into the first place as our major health-destroying dietary problem, even more problematic than saturated fat. It’s also the main driver of our ever-increasing incidence of obesity, especially in progressively younger children.

Highly processed foods are loaded with artificial ingredients that inspire us to eat more. Why? Chemicals are added to enhance taste and food texture, plus artificial coloring appeals to the eye. Let me add that many artificial ingredients are not included on the label because manufacturers do not have to reveal any “proprietary blends” that enhance flavor.

Are carbs bad for you?

Lately, carbohydrates have earned a bad reputation. Ironically, carbs are among the healthiest foods we can eat when in natural form, meaning fruits, vegetables, whole grains, and legumes. One major advantage when in a natural form, carbs tend to provide a lot of fiber which slows the digestion of sugar, lowering the insulin response.

In contrast, highly processed carbs contain little or no fiber and break down very quickly causing a much greater insulin response. In turn, this can cause food cravings and lead, ironically, to a low energy level. In addition, when insulin is repeatedly spiking throughout the day from consuming highly processed foods it pushes the body into a “fat storage mode.”

To make matters worse, because highly processed foods lack fiber, you tend to eat more for two reasons. One, you lose a sense of fullness that signals you to stop eating. And two, highly processed foods are easy to chew and swallow and tend to be digested quickly, resulting in eating more food in less time. In addition, because processed foods lack fiber you lose the “prebiotic” effects that aid gut function.

Highly processed foods also are low in essential nutrients. To compensate, manufacturers will add synthetic vitamins and minerals, which may help somewhat. However, what’s lost are not only the fiber, natural vitamins, and minerals, but also phytochemicals (plant compounds) with powerful antioxidant, anti-inflammatory, and anticarcinogenic effects.

All in all, that’s quite a case against highly processed foods. It’s also another reason why consuming at least 10 servings of fruits and vegetables daily (natural carbs), pay such high dividends when it comes to your health.

Reach Bryant Stamford, a professor of kinesiology and integrative physiology at Hanover College, at stamford@hanover.edu.

This article originally appeared on Louisville Courier Journal: What are processed foods and why are they bad for you? What to know