Ultra-Processed, Minimally-Processed, and Whole Foods….Why It Matters

I’m about to get controversial, so bear with me.

In the United States today, around 70% of the adult population is overweight or obese. Why?

In a nutshell, we have stopped physically moving as much as a society and over 60% of our diet consists of ultra-processed foods. It’s a double-whammy that is making our nation overweight, causing a HUGE rise in medical issues, and is a trend that is expected to continue in the future.

So, why does this matter? Mostly because, as a nation, we have reached the first generation that is expected to have a SHORTER life expectancy than previous generations.

We are slowly sitting and eating ourselves into an early grave.

Does that sound dramatic? Yeah, it does.

But that doesn’t make it any less true.

So, what’s the solution? Again, in a nutshell – move more and eat healthier foods.

Is that easy? Not necessarily. But is it DOABLE? Absolutely.

Now, into the nitty-gritty of what we’re eating.

Ultra-Processed Foods are considered to be “food-like substances that contain little, if any, nutritional value”. These are foods that started out as something with nutrients – wheat, corn, soybeans, fruits, vegetables, etc. – and have had all the nutrients stripped from them, had alternate substances and chemicals added back to them, and then reformed and packaged into “food”.

Now, here’s where it can get tricky. How do you know the difference between an Ultra-Processed food and a Minimally Processed food?

Unfortunately, the honest answer is – it depends. All food, unless eaten completely raw, is TECHNICALLY considered processed. Cooking is actually considered processing food. So, not ALL processing is bad. Canned or frozen fruits and vegetables are considered to be processed.

But I wouldn’t confuse a bag of frozen corn for a bag of Doritos.

Bread and pasta are considered processed foods, but are they Ultra- or Minimally Processed? Again, the answer is, it depends.

Whole wheat sourdough bread would be considered a minimally processed food, while store-bought plain sliced white bread would be considered Ultra-Processed. Why?

Because of the ingredients used and the nutrients remaining. Whole wheat sourdough still has most of the nutrients remaining from the original ingredients. Ultra-Processed white bread has had the original ingredients stripped of all nutrients, and then added chemical substitutes of nutrients back into the final product.

The more ingredients listed on a package, the more likely it is to be an Ultra-Processed food.

When looking for foods to feed yourself and your family, trying to cut the Ultra-Processed foods and increasing the Whole or Minimally Processed foods is a great way to start.

Another problem when it comes to the Ultra-, Minimally Processed, or Whole foods issue is our society is currently set up to encourage the consumption of processed foods, and limits the availability of healthy Whole or Minimally Processed foods. Think about the first things you see when you go to the grocery store or enter a convenience store.

At our local markets, the produce is at the front of the store (except for one where the produce section is all the way in the back corner), which is GREAT, but the very first displays you see are for processed baked goods, chips, or other boxed snack items. Convenience stores are even worse. Most in my area don’t have a single fresh food item, and I am not even going to discuss the “hot box” items.

Fast food restaurants are just as bad.

My point is, we are inundated with unhealthy options everywhere we go. We are living in a system that is designed to encourage poor food choices. It’s not easy or convenient to make the healthy choice. Our last weekend of basketball games with Mini-Me proved that we either had to SEARCH for healthy options or bring our own!

But, if it’s important to you to change your eating habits, you can find a way to make it work. I WISH it was easier. I WISH it was more convenient. And maybe in other parts of the country it is much easier to find healthy food choices. Where we live, you gotta look. It’s out there if you try.

But don’t give up the search. It’s worth the effort to nourish your body with healthy foods and encourage your family to do the same.

And if you would like to learn more about how Health and Nutrition Coaching can help make healthier food choices for you and your family, Book a FREE Consultation.