Food-Confused? Choose Minimally Processed for Optimal Wellness


By J. Erika Dworkin, Board Certifi ed in Holistic Nutrition®


"...the most meaningful label on your food...is the U.S. Department of Agriculture (USDA) organic seal. For a product to be certifi ed organic, it’s required to meet specifi c standards:


[1] Organic crops cannot be grown with synthetic fertilizers, synthetic pesticides or sewage sludge. [2] Organic crops cannot be genetically engineered or irradiated.


[3] Animals must eat only organically grown feed (without animal byproducts) and can’t be treated with synthetic hormones or antibiotics.


[4] Animals must have access to the outdoors, and ruminants (hoofed animals, including cows) must have access to pasture.


[5] Animals cannot be cloned. ~ “Understanding Food Labels”


foodandwaterwatch.org (July 12, 2018)


guidelines for wading through the label and food choice quagmire. You will be well on your way to healthier living once you know which types of foods and food ingredients to avoid, and which to consume.


Y What is a “Processed” Food?


The strictest defi nition of a “processed” food is one that has been altered mechanically or chemically before consumed. Of course, not all processed food is bad. Certain forms of processing, such as cleaning, chopping/trimming/macerating (think tea bags, protein powders, and smoothies), freezing, canning, and packag- ing, can make food safer and more affordable and convenient (and thus more likely to be eaten). Some processing, such as fermenting and the adding of vitamins/minerals and fi ber, can even enhance food nutrition value.


34 Natural Nutmeg - November/December 2018


ou may have heard that processed foods can harm your health, but do you know why? Have you ever wondered just what a “processed” food is, exactly? Below are some


Unhealthy, ultra- processing refers to extensive food alteration and the addition of multiple undesirable, unnecessary ingredients. These types of alterations and additives convert healthy nutrient- dense foods to ones that are full of empty, disease- promoting calories.


Health Conditions Linked to Regular Consumption of Ultra-Processed Foods


Ample scientifi c evidence ties poor diet to poor health and


degenerative disease. Ultra-processed foods consumed regularly over time, can cause and/or exacerbate infl ammation, delayed food intolerances/allergies, weakened immunity and cancer, overweight/obesity, diabetes, digestive ailments, heart disease, and brain dysfunction (ADD/ADHD, Alzheimer’s disease). In a Febru- ary 2018 study of over 100,000 participants researchers concluded that, “a 10% increase in the proportion of ultra-processed foods in the diet was associated with a signifi cant increase of greater than 10% in risks of overall and breast cancer.”


Data from a 2014 study of 345 children proved that consump-


tion of ultra-processed products played a role in raising total cho- lesterol and LDL cholesterol. The researchers concluded, “These results are important to understanding the role of food processing and the early dietary determinants of cardiovascular disease.”


Specifi c Ingredients to Avoid Guideline: If you can’t pronounce its ingredients, or don’t


know what they are, don’t eat it.


While it is often impossible to avoid all processed foods, becoming familiar with this list of harmful label ingredients can improve the total nutritional value of your grocery cart.


Refi ned Carbohydrates (aka simple/processed


carbohydrates): Refi ned sugars [high fructose corn syrup (HFCS), table sugar] and refi ned grains/starches (white fl our, white rice, mainstream cakes, cookies, crackers, breakfast cereals and pasta) are the two types of refi ned carbohydrates.


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