Processed Foods Continuum Processed foods are foods which have had something done to them before you eat them. Just about everything you eat is processed to some extent. Generally we refer to factory processing of foods when we are talking about processed foods, but technically home processing also applies.

Whole foods

Wholes foods are foods which have undergone little or no processing. They are as close to Even vegetables you grow in your garden are usually washed before you eat them. But generally vegetables that are unpackaged, raw, shelled nuts and meats that are just wrapped in cellophane are considered unprocessed. The continuum of processed foods goes from minimally processed to ultra processed.

Minimally Processed These include foods like bagged salads or vegetables, ground foods like natural peanut butter, frozen fruits or vegetables, and plain yogurt. These are foods that have few ingredients on the labels and are still considered whole foods.

Ultra processed These are foods like candy, soft drinks, and chips. They are foods that bear little resemblance to their original state in either taste or looks.

Many foods fall somewhere in the middle of these extremes. When thinking about the continuum try to choose foods which are closest to the minimally processed end of the spectrum. Preparing foods yourself means that you can choose the ingredients. Let’s take bread as an example. I can buy a loaf of white bread which has a shelf

life of about a 100 years. Or I can buy wheat berries, grind these and bake a bread which is much tastier and much more nutritious. Both are processed to some extent but making it myself means I know what goes into it.

Many less processed foods have a shorter shelf life than the processed counterpart. White flour will last much longer than whole wheat, which is less processed. However wheat berries last longer than ground flour because the oil is released once the wheat is ground and can go rancid quickly.

Drying Drying is a processing technique that has been around for centuries. The main reason for drying is to extend shelf life. Foods that are dried include spices, fruits, legumes and meats. Depending on the process used and what is added this is a process that is very useful.

You can dry foods at home using a dehydrator.

Cooking Foods are cooked for both safety and taste. Foods that you cook at home, or purchase at a restaurant are likely much tastier and safer than supermarket varieties. Precooked supermarket meat can be a timesaver so you should weigh your options.

Meat Processing Meat processing falls on all ends of the continuum. Meat can be cut and packaged, with little information on the label other than the cut of meat and the weight of the package. This is minimally processed.

When meat is ground or tenderized, it is slightly more processed. I would still consider this a whole food. The only issue here is that ground or tenderized meat must be fully cooked before serving to reduce the risk of bacterial contamination.

Meat may also be cured. This is a process where salt, sugar and other additives are added to meat to preserve and enhance its flavour. Most lunch meat, hams, bacon and cooked sausages are cured. The biggest problem with curing is that nitrites or nitrates are often used to preserve the meat. These inhibit bacterial growth, but have been associated with a higher risk of cancer.

Canning Canning is a method of preserving foods. Canned food is sealed in either a metal can or a glass jar with a lid. Most nutrients are preserved, but unfortunately often the taste or texture can be impaired, especially with vegetables.

Many foods are delicious, cheap and convenient in cans. Canned tomatoes or legumes would be considered only slightly processed and make a great addition to a pot of chilli.

As always check the ingredients of canned food for added sugar or salt.

Cans are often coated with plastic which may contain BPA. BPA has been linked to heart disease and type 2 diabetes so you may want to limit your use of cans which contain BPA.

Freezing Another method of preserving foods is freezing. If you are purchasing frozen vegetables, fruits, or unprocessed meats then this is a good choice. If it is a frozen prepared foods then it would be considered highly processed. Use the “can you recognize it” as a criteria. Frozen blueberries still look like blueberries. Frozen chicken nuggets don’t bear much resemblance to chicken. Or look at the ingredients list.

Baking Although baking falls under cooking, it deserves a category of its own. Baking bread is a tradition that is thousands of years old, but modern bakery methods bear little resemblance to ancient techniques. Modern mass produced bread is usually made with heavily processed white flour, added sweeteners and preservatives. Cookies and cakes are even worse. Even multigrain bread is often made with white flour. When the ingredients include wheat flour, this is white flour and not whole grain wheat flour (unless is specifically says whole grain or whole wheat)

Any baked goods with a long shelf life are considered heavily processed. Try to consume whole, unground grains rather than baked goods as much as possible. When choosing bread, either bake your own or find a reputable baker who will tell you the ingredients.

Choosing on the continuum Of course I’m not expecting you to grow all your own food, raise your own livestock and pick wild mushrooms to complement it. Kudos if you do, but you probably don’t need this program. When choosing foods, keep the processing methods in mind and try to do as much as you can by yourself. Choose processed foods that will help you to eat healthier whole foods (ie. a little commercial salad dressing, or a simple sauce to add to some meat).