PROCESSED FOODS, HEALTH AND LONGEVITY

What are processed foods?

Processed food is any food that has been altered during preparation to make it more convenient to use, to preserve longer, or to taste better. Some foods are more processed than others. Packaged salad or pre-cut green beans are technically considered processed, but it is only minimally processed, as its natural state remains unchanged. 

On the other hand, a box of macaroni and cheese or a microwaveable dinner are considered highly processed or ultra-processed because they have been chemically altered with artificial flavors. ingredients, additives and other ingredients.

Therefore, processed foods are divided into two categories, including:

• Mechanically processed foods such as grinding beef or pasteurizing foods. This type of processing does not make the food unhealthy, as long as the processing does not add chemicals or ingredients that tend to reduce the wholesomeness of the food.

• Chemically processed foods often contain only refined ingredients and artificial substances, with little nutritional value. They tend to have chemical flavorings, colors, and sweeteners added. 

Processed foods contain high sugar content.

Why are processed foods harmful to health?

Add sugar

Processed foods tend to contain added sugar and often high fructose corn syrup. Added sugars contain no essential nutrients but are high in calories . Regularly consuming too much added sugar can lead to overeating. It is also linked to health conditions such as obesity , metabolic syndrome, type 2 diabetes, and inflammatory diseases.

Processed foods and beverages are one of the main sources of added sugar in the diet. When it comes to sugary drinks, people tend to consume more than they realize. Cutting back on added sugars, such as drinking sparkling water instead of soda, is a quick and effective way to make your diet healthier.

Artificial ingredients

There are around 5000 substances added to our food, including additives to change color, texture, flavor and smell, as well as ingredients such as preservatives and sweeteners.

Refined carbohydrates

Carbohydrates are an essential component of any diet. However, carbohydrates from whole foods provide much greater health benefits than refined carbohydrates. Processed or canned foods often contain a lot of carbohydrates. The body breaks down refined or simple carbohydrates quickly, leading to spikes in blood sugar and insulin levels. Refined carbohydrates cause frequent rises and falls in blood sugar, so their consumption has been linked to an increased risk of type 2 diabetes.

Low in nutrients

Ultra-processed foods have very few essential nutrients, compared to whole or minimally processed foods. In some cases, manufacturers add synthetic vitamins and minerals to replace nutrients lost during processing. However, whole foods provide additional health-promoting compounds that ultra-processed foods do not. For example, fruits, vegetables, and grains contain health-promoting plant compounds with antioxidant, anti-inflammatory, and anti-cancer effects. These include flavonoids, anthocyanins, tannins and carotenoids. The best way to get enough essential nutrients is to eat whole foods that are unprocessed or minimally processed.

Low in fiber

Fiber can slow the absorption of carbohydrates and act as a prebiotic, nourishing friendly bacteria in the gut and helping to promote heart health. Most ultra-processed foods are very low in fiber, because the natural fiber is lost during processing.

Trans fat

Processed foods often contain a lot of unhealthy fats. For example, they often contain refined seed or vegetable oils, which can be easy to use, inexpensive, and last a long time. Trans fats increase inflammation in the body. They also increase levels of low-density lipoprotein, or bad cholesterol, and decrease levels of high-density lipoprotein, or good cholesterol. Eating trans fats is linked to an increased risk of heart disease, stroke, and type 2 diabetes. The best way to avoid refined oils and trans fats is to avoid processed foods. A person can replace them with healthy alternatives, such as coconut oil or olive oil.

Processed foods increase the risk of chronic diseases.

How do processed foods affect health and longevity?

Is eating processed foods harmful? Prepared foods tend to be delicious and are usually inexpensive. However, canned foods often contain ingredients that can be harmful to your health if consumed in excess, such as saturated fat, added sugars and salt. These foods also contain less fiber and fewer vitamins than whole foods. There are many potential health effects of processed foods, including:

• Increased cancer risk: A five-year study of more than 100,000 people found that every 10% increase in consumption of ultra-processed foods was associated with a 12% higher risk of cancer.

• Too much sugar, sodium and fat: Processed foods often include added sugar, sodium and unhealthy fats. These ingredients make the food we eat taste better, but when consumed in excess, they lead to serious health problems such as obesity, heart disease, high blood pressure, and diabetes.

• Lack of nutritional value: Processing removes many of the basic nutrients from foods, which is why many foods today are fortified with fiber, vitamins and minerals.

• High in calories and addictive: It's easy to eat too much unhealthy food and consume more calories than we realize. For example, an Oreo cookie contains about 50 calories, while a cup of green beans contains only 44 calories. Processed foods are designed to stimulate the feel-good dopamine center in our brains, making us crave more in the future.

• Fast digestion: Processed foods are easier to digest than unprocessed whole foods. That means our bodies burn less energy to digest them. It's estimated that we burn half as many calories digesting processed foods as we do unprocessed foods. This fact combined with the high calorie content of processed foods in general can make it easier for you to gain weight.

To the question of whether eating processed foods is harmful, there is an answer. Studies show that people who consume a lot of processed foods have a 14% higher risk of all-cause mortality. Processed or canned foods increase the risk of death because they have fewer nutrients than unprocessed foods and some foods contain large amounts of salt and preservatives. In addition, the high sugar content in these foods is also thought to increase the risk of death from cardiovascular disease. 

Therefore, to maintain good health and prolong life we ​​should eat fresh fruits, vegetables and other foods as close to their natural state as possible. Besides, you can add functional foods containing the active ingredient Nicotinamide Mononucleotide (NMN). Nicotinamide Mononucleotide (NMN) has the ability to help delay overall aging, improve health and prolong life because it is a precursor to NAD+. NAD+ is an essential coenzyme required for cell life and function . NAD+ contributes to slowing down the body's aging process by repairing DNA damaged by pollution and radiation, causing cells to lose the ability to divide and copy DNA incorrectly. Nicotinamide Mononucleotide (NMN), when taken orally, is converted into NAD+, which has the ability to control and stabilize blood sugar levels, prevent memory loss in the elderly, metabolize energy, maintain weight, and increase bile. bone strength and immune system support.