Surprise, surprise. It looks like highly processed foods aren’t so good for you after all. A recent study from the National Institutes of Health(NIH) has been making the rounds, with many people like myself feeling somewhat validated for promoting healthier eating. I say “somewhat”, because it really shouldn’t take a study to state the obvious. But here we are. The study in question was very interesting. They took volunteers and had them follow a specific diet for two weeks each. Diet #1 was based on processed foods; Diet #2 was what the researchers deemed as a healthier, whole foods-based diet.

Here are the takeaways from the study:

• In Diet #1, the participants had eaten close to 500 extra calories per day, ate their meals faster, and gained weight (an average of 2 pounds)
• In Diet #2, the opposite had occurred; on the unprocessed diet, the participants experienced positive results, which included losing around the same amount of weight they’d gained from Diet #1
• There were slight differences in protein intake between the two diets
• The volunteers were 20 healthy adults, featuring 10 men and 20 women
• All of the meals were provided for and monitored by the NIH Clinical Center
• The researchers admittedly cannot pinpoint how exactlythe processed diet influences overeating and weight gain

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Although I and many trainers in the fitness community will continue shouting to the high heavens about the importance of diet quality, this study in the very least has shaken things up. Sometimes, people need a wakeup call. And hopefully this study is only the first of many to come when it comes to showing the public just what a processed food diet really does. Until then, I’ll continue sharing all of the latest news and research that comes my way! As for today’s post, I’d thought I’d give you a refresher on processed foods and what they are. A lot of people still aren’t aware of what makes a processed food, so I thought I’d set the record straight and give you my thoughts.

Processed Foods Defined

What is a processed food anyway? Basically, it’s any “normal” food that’s undergone some sort of enhancement or change in order to modify its texture, flavor, scent, or shelf life. Now, there’s a caveat here when it comes to processing. Technically, there are natural ways to process food (if we’re going by this definition). Fermenting, salting, curing, marinating, and smoking all process food. Cutting, chopping, bagging, and rinsing count, too. You can also add soaking or sprouting if the food happens to be a nut, seed, grain, or legume. But these are all things that can be done at home. The not-so-cool form of processing I am referring to is done in a larger setting, either in a lab or factory in order to mass-produce.

And in some cases, it can be a good thing. Pre-cut and pre-washed produce can be a lifesaver for some of us, saving time and convenience. For vegans, adding extra nutrients like calcium, Vitamin B12, and Vitamin D to non-dairy milks can help them to avoid deficiencies. Even things like protein powder technically fall under the category of processed foods, since they are based on a source of protein that’s simply been reduced to a concentrated powder form.

But let’s not beat around the bush. Here’s what I and many experts consider to be processed foods:

• Snack foods (chips, granola bars, crackers, wafers)
• Baked Goods (cookies, brownies, cakes/cupcakes, pies, doughnuts, tarts, etc.)
• Refined grain products (also found in the foods above; bread, cereal, bagels, English muffins, pastas)
• Frozen Sweets (popsicles, ice cream, snow cones, sorbet, sherbet, etc.)
• Microwave Meals (whether it’s frozen or fresh)
• Diet-Based Products (i.e., Atkins bars and shakes, Skinny Meals, anything that’s low-fat, low-carb, sugar-free, gluten-free, paleo, vegan, keto, etc.)
• Deli Items (deli meat, pre-made meals, etc.)
• Sport, Nutritive, or Weight Loss/Gain Shakes (these are bottled shakes or drinks you can find in the “health” food section of the market; you can also buy them at supplement shops and most pharmacies)
• Flavored milks and yogurt
• Candy (all varieties)

Now, I know some of you are going to point out that not all the foods that fall within either of these categories are unhealthy. For instance, what if their keto-friendly snack contains whole foods-based ingredients? Or, what if their local deli uses fresh, clean ingredients? If pasta, grains, and bread are so bad, why do I include recipes that use them?

Well, once again, the answer is- it depends.

It’s about the quality of the ingredients. For example, I’m OK with spaghetti if it contains an ingredient I can recognize (i.e., whole wheat, quinoa, legumes, etc.). But if it includes preservatives, refined flour (i.e., white flour), or added flavors, then I’m not too keen on them. Same goes for the “diet” foods. Just because a food is keto, paleo, vegan, or gluten-free, does not mean it gets a free pass. The food industry knows how to pay attention to trends and will pounce on whatever is the next big thing. So, if everyone is going paleo, then you can bet they’re going to convert anything they can in order to cater to that group. What ends up happening is that people get duped into eating or drinking foods that are still high in sugar, table salt, artificial flavors, and preservatives. You can’t get away with eating a bag of chips just because it’s “X-diet friendly”. It’s still a bag of chips.

Even keto is falling victim to this trap. People are over-doing things on all of the keto snack foods and reducing their intake of whole foods. Sure, the occasional keto bar is good as a treat, but if the bulk of your diet is keto-converted junk food, then you’re going to miss out on all of the nutrients that whole foods provide.

Going back to my protein powder reference, they too can be good and bad. If all they contain is the protein source (whey, egg whites, brown rice, pea, hempseed, etc.), a flavor (i.e., vanilla, chocolate, etc.), and a natural sweetener like stevia, monk fruit, or erythritol, I’d say it’s OK to have. What you don’twant to do is have them be your onlysource of protein. Powders have their limitations. They just don’t hold a candle to whole food sources like cooked steak or a cup of legumes. Not only that, but again, you have to look at the ingredients. Do they contain added sugars or artificial sweeteners, food colorings, and preservatives? Keep that in mind.

Closing Thoughts

As you can see, this is a topic that one article alone simply cannot cover. In fact, I don’t think even a multitude of articles could end the discussion. People are always going to be debating the issue of processed versus whole foods. And you can drive yourself crazy over determining what counts as a processed food, and why one type is OK while the other is not.
For the time being, I’d say the easiest thing is to keep things simple. Look to nature. If it comes in a box or has a bunch of labels on it touting a variety of claims, then it’s most likely a processed food. If you’d like to learn more about the importance of whole foods, then I highly suggest you read my post here. As for processed foods, I actually have an older piece herethat you can check out. Otherwise guys, this news of an ultra-processed food diet causing weight gain shouldn’t be anyone’s surprise. I think that deep down, we’re smart enough to know what is and isn’t good for our health. Stick to the basics, stick to nature, and you’ll be just fine.

Sources:

[1] https://www.sciencedaily.com/releases/2019/05/190516114550.htm