Processed foods are widely known as foods that bring havoc on human health. However, there are still many who like processed food, even now it is very salable in the market.
Actually, processed food is safe if only consumed a little. However, if you consume too many processed foods, it will have an impact on your overall health. In this article, we will discuss about How Much is Too Much Processed Food.
For school children, office workers, and students consider that processed food is food that is safe for consumption and comfort.
In the Philippines, fast food or canned food is a common food consumed to get rid of hunger and thirst. But the question is how much processed food is said to be a lot.
In deciding how much processed food is considered too much, we must first know why the food has to be processed or ultraprocessed.
Here Is How Processed Food Affects Our Health
1. Why are processed foods “processed”
When we think of processed food, what comes to our mind is pre-packaged, either food or drink that has been widely produced.
Consuming small amounts of processed food once a month is fine. However, there are quite a lot of processed foods and sometimes become a silent killer which all the time reduces the life expectancy of many people. But most people do not know that this is dangerous, because it is packaged properly, sweet, especially if it is popularized with nutritional content even though it is zero nutrition.
Most of us assume that processed and ultra-processed foods are the same. But the two are different.
The name itself is “processed food”, it has been changed from the original source, but is still very close to the original.
Below are some examples of processed foods that you should know:
- Frozen meat and fish,
- Bread from bakeries,
- Yogurt, canned milk, and sweetened condensed milk,
- Canned tuna and canned sardines,
- The rice is put in a tetra package,
Unlike the case with ultra-processed foods. This food goes through a strict process and consists of various different synthetic ingredients so that it becomes one of the names of certain foods.
Most of the ultra-processed products also contain artificial sweeteners, excess fat, salt, and sugar to compensate for their manufacture.
Ultra-processed foods can take the form of packaged foods, but they are all the same, they are high in calories, and have very little nutrition or even zero nutrition.
Among some of the well-known processed foods are:
- Corn Chips and Salted Potatoes,
- Meat that has been finely ground and shaped into various shapes, such as nuggets, burger buns, and hot dogs.
- Street food, which can be a mixture of meat, fish, flour and other chemicals,
- Microwave food and pre-packaged sandwiches,
- Cup noodles and ramen,
- Also including processed food is instant coffee, 3-in-1.
Some processed foods sometimes have added nutrients, vitamins and minerals. But in fact, these ultra-processed foods are still rich in calories compared to the nutrients the body needs.
In many studies it shows that consuming processed foods can cause heart disease, obesity, as occurs among Filipino Millennials and Gen-X individuals. hellodoctor.com.ph
How Much Is Too Much?
This is important for you to know, so that you can limit processed foods in your daily life. Given that, it is very difficult to get rid of processed food in this modern era. At least you can limit it and eat only occasionally.
Research says that those who eat processed foods get up to 170% of their daily calorie needs, which gives them little chance of getting the heart health they desire.
Another study states that if the calorie intake for our diet is less than 40% from ultra-processed foods, then our heart health will be maximized and have good health.
Consuming it occasionally may not be dangerous, but if once every two days you consume Junk Food or ultra-processed food, then this is very bad for long-term health.
Research shows that if you increase your intake of high-calorie or processed foods by 10% in the long term, this means that you also increase your risk of death by 14%.
So, after we know that processed food is very bad for health. How are tips so that we can stop the habit of consuming this processed food. Here are the tips that you should know.
Wherever you go, try to take with you a full glass of water. Now, when you are thirsty, instead of buying sweet and high sugar drinks, you can drink the white drink that you carry.
Another benefit is that you have saved money, and saved your environment.
Instead use processed and canned food for your meals or breakfast. You can wake up early and eat oatmeal, fresh fruit, berries, and fibrous vegetables.
This is a healthy choice and can keep you from craving processed foods on the market.
If you are one of those who like to drink 3-in-1 coffee, now remove this drink from your diet list. If you are craving caffeine, you can choose tea or other coffee that is still pure. A glass of black coffee without sugar can be another healthy alternative for you.
Sugar-free black coffee, cream and milk contain only 2 mg of calories, but adding sugar, cream or milk can increase their caloric value.
So, choose tea or black coffee without sweeteners, milk or creamer.