Processed foods can make one’s life easier, however, it is very low on nutrients and some may pose health threats to our body. Foods can go through various levels of processing. The least processing step would be when vegetables are cleaned and cut before being sold in bags. In contrary, most highly processed foods will contain a lot of extra sugar, oil, salt, calories and in some cases, packed with lots of chemical preservatives. A variety of different techniques are used to process food and as an outcome, these are frozen, canned, dried, bakes or pasteurized.

Below are the common processed foods we usually consume and their healthier alternatives:

1. Bacon

Bacon contains high levels of sodium, which can lead to high blood pressure. It is loaded with saturated fat, which can link you to heart diseases and obesity.

Alternative: Avocado. It contains healthy fats and proteins. One may opt to make an avocado, lettuce, and tomato sandwich for a healthier option.

2. Margarine

Margarine contains a lot of trans fats. Trans fats increase low-density lipoprotein (LDL), or bad cholesterol, which can lead to heart diseases and stroke.

Alternative: Mashed avocado. Once mashed, they can be used as a spread.

3. Fast Food

Fast foods contain a lot of added sugar and they can be addicting. They also contain low nutrients which can lead to lack of vitamins, minerals, antioxidants, and other trace nutrients found in whole foods.

Alternative: Cook at home. Not only you will save a lot of money, but cooking can also be a family bonding for the family members.

Processed food can cause a lot of problems throughout the body. Researchers of the NutriNet-Sante Study found out that every 10% increase in the production of ultra-processed foods consumed corresponded with a 12% higher risk of cancer. Processed food can also affect the digestive system, respiratory system, and central nervous system.

It is still best to cook healthier food at home and avoid junk, canned, dried and other processed foods. Always remember that your health depends on the food you consume. Eat healthier today, for a better tomorrow.

AA VI Cielo Katrina M. Mabalot

References:

1. “7 processed foods and their tasty, healthier alternatives” from https://blog.ohiohealth.com/7-processed-foods-tasty-healthier-alternatives/

2. “10 processed foods to avoid” from https://www.healthline.com/health/food-nutrition/processed-foods-to-avoid#margarine

3. “Processed food alternative: what should you eat instead?” from https://www.fitfatherproject.com/clean-eating-101-processed-food-alternatives/