Don't fall for the lies (processed food is not good for you!) Ep 53

Don't fall for the lies (processed food is not good for you!) Ep 53

Rethinking Processed Foods: A Deep Dive into Nutrition and Health

In the realm of nutrition, the discourse around processed foods is often shrouded in controversy and misinformation. In today’s exploration, we delve into the nuanced world of processed foods, debunk common myths, and shed light on how not all processed foods are created equal.

The Evolution of Diet and Processed Foods

It’s fascinating to observe how dietary habits have evolved over the last century. Historically, our diets were predominantly composed of meat, fat, fruits, and vegetables, with minimal processing and low toxicity levels. This dietary simplicity contributed to overall health and well-being, including optimal digestive health.

Fast forward to the present, and the landscape has dramatically shifted towards an increased consumption of processed foods. However, the narrative that all processed foods are detrimental to health is overly simplistic and merits a closer examination.

Deciphering Processed Foods

The term “processed food” often evokes a negative reaction, conjuring images of unhealthy, artificial products. However, processing, in its essence, refers to any alteration of food from its natural state. This includes basic processes like washing, cutting, or cooking. It’s crucial to distinguish between minimally processed foods, which can retain nutritional value, and ultra-processed foods, which are often laden with artificial additives, preservatives, and unhealthy fats.

The Misunderstood Role of Fiber

Fiber, a key component often touted in the discussion of processed foods, is surrounded by misconceptions. While fiber is beneficial, the emphasis on its importance has been inflated in recent dietary guidelines. Historical diets weren’t heavily focused on fiber intake yet yielded health benefits through nutrient-dense, low-toxicity foods. This perspective challenges the current fiber craze and suggests a more balanced view on dietary fiber’s role in health.

Processed Foods: Not All Are Created Equal

An analysis of commonly perceived healthy processed foods reveals a complex picture. For instance, whole wheat bread and bean-based pastas are often marketed as nutritious options due to their fiber and protein content. However, these foods can also be high in antinutrients like lectins and phytates, which may impede nutrient absorption and contribute to digestive issues.

Conversely, certain processed foods like yogurt and canned fish (sardines, in particular) can offer nutritional benefits, such as probiotics and omega-3 fatty acids, without the high levels of antinutrients found in plant-based processed foods.

The key to navigating the world of processed foods lies in discernment and knowledge. Understanding the level and type of processing, along with the presence of additives and antinutrients, can guide healthier food choices. Emphasizing minimally processed foods and being wary of ultra-processed options can help maintain a balanced and nutritious diet.

Furthermore, it’s essential to critically evaluate the claims made by food manufacturers and not be swayed by marketing terms like “natural” or “organic,” which don’t necessarily equate to nutritional value or health benefits.


In conclusion, the debate on processed foods is not black and white. While it’s prudent to limit the intake of ultra-processed foods, categorically demonizing all processed foods overlooks the nuances of nutrition and food science. By adopting a critical, informed approach to dietary choices, we can embrace a balanced diet that supports health and well-being without succumbing to fear-mongering or misinformation.

As we continue to explore the complexities of nutrition, let’s remain open to challenging prevailing narratives and deepening our understanding of what truly constitutes a healthy diet.

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