This past week, I had a friend reach out to me about coaching him - which is always exciting.
But, he’s a sunday coffee subscriber and he had no idea I actually run a business as a remote coach already.
So before we get into processed foods today, I wanted to take a second and reintroduce myself.
My name is Dane, I’m the author of sunday coffee - and a strength + mobility coach who helps busy professionals build strong, pain-free bodies.
I've been training for over a decade and have been coaching others for 4+ years.
In that time, I've helped dozens of people to build up their bodies and their confidence.
To me, being healthy is about:
being able to move around fluidly and pain-free
feeling strong, confident, and full of energy everyday
aging gracefully while maintaining autonomy and freedom of movement
I help people do this in 2 ways:
sunday coffee
1:1 remote coaching
Now, let’s get into what you need to know about processed foods.
What are Processed Foods?
The term ‘Processed Foods’ seems to get thrown around a lot on the internet without a whole lot of explanation. So first, let’s cover what processed foods actually are.
Simply put - a food is processed if it’s altered at all during its preparation.
According to the Department of Agriculture, any raw agricultural commodities that have been washed, cleaned, milled, cut, chopped, heated, pasteurized, blanched, cooked, canned, frozen, dried, dehydrated, mixed or packaged — anything done to them that alters their natural state.
Now you’re probably thinking, ‘wait - aren’t almost all foods processed then?’ - and the answer is yes.
Unless you garden, or pick fresh fruit directly from the earth, you’re probably eating processed food.
99% of what we eat in the developed world is indeed processed. Meat is ground up and cleaned, produce is washed and chopped, even milk is pasteurized.
This is why there are levels to this game, 4 levels to be exact. Some foods are processed much more than others and are much worse for us too.
These are the 4 different types of processed foods.
4 Types of Processed Foods
A quick note: I see a lot of blanket statements out there where people say to ‘avoid processed foods’ - which as we just learned, would mean avoiding almost all food that you didn’t harvest and prepare yourself.
The statement people really want to make, and what I hope your takeaway is from reading this, should be…
Avoid ultra-processed foods at all costs.
1. Unprocessed or Minimally processed foods
Unprocessed foods are things like natural edible food parts of plants and animals.
Minimally processed foods are slightly altered so they can be more easily stored, prepared, and eaten. They could be
cleaned
frozen
ground
pasteurized, etc.
This type of processing level doesn’t change the nutritional content of the food very much.
Some examples: fresh fruit, vegetables, nuts, meats, fresh and dried pasta, (sunday) coffee, milk, etc.
2. Processed Culinary Ingredients
This category includes food ingredients used in kitchens to prepare and season foods that are derived from minimally processed foods by pressing, refining, grinding, or milling.
They are typically not eaten on their own but are used to prepare other foods.
Some examples:
olive oil
maple syrup
honey
butter, etc.
3. Processed Foods
This type of processing increases the durability of foods or modifies/enhances their flavor and texture.
Processed foods derive from either of the two previous groups but have added salt, sugar, and/or fat. Usually made from at least 2-3 ingredients, these foods can be eaten without much preparation if any.
Some examples:
canned fruits and vegetables
packaged cheeses
freshly made bread
canned fish
pre-seasoned meat, etc.
4. Ultra-Processed Foods
This is the most important one to be aware of, so let’s get into it.
These are foods that include artificial colors and flavors, preservatives, thickeners, emulsifiers, and sweeteners to improve shelf life, preserve and enhance texture, and make them taste better.
Several processing steps using multiple ingredients are involved in an ultra-processed food.
They are often mass-produced with low-cost ingredients making them cheap and highly profitable. There’s a lot of evidence that these foods are specifically designed to increase cravings so people will overeat them and purchase more.
Still surprised that the US has an obesity problem?
Some examples:
sugary drinks
fast food
chips
breakfast cereals
frozen dinners
lunch meats, etc.
And to give an idea of the effect these foods have on your health, here’s a quote from the Harvard School of Public Health on it…
One study using data from the U.S. National Health and Nutrition Examination Survey found that ultra-processed foods comprised about 60% of total calories in the U.S. diet. An association has been suggested between the increasing sales of ultra-processed foods and the rise in obesity.
Wrap-Up
The biggest takeaway I hope you get from this is to avoid ultra-processed foods as much as you can.
Why?
The more a food is processed and altered, the less bioavailable (easy for us to digest and use) the original minerals and nutrients become.
When processing foods, nutrients can be destroyed or removed. Peeling outer layers of fruits, vegetables, and whole grains may remove plant nutrients (phytochemicals) and fiber. Heating or drying foods can destroy certain vitamins and minerals. Although food manufacturers can add back some of the nutrients lost, it is impossible to recreate the food in its original form.
As we saw above, there is also a large correlation between obesity and ultra-processed foods.
Eat as close to the earth as you can - I promise it’ll help you feel more energetic and alive.
Talk soon,
Dane
Resources
Harvard Public Health, Food Processing and Health
MD Anderson Cancer Center, 7 examples of processed foods