Our addiction to ultra-processed and fast foods has, sadly, become the norm. When we think of something good to eat, what immediately comes to mind are those two unnatural food groups. Processed foods come in three categories – ultra, less and minimally processed.
If you must eat processed foods, try to buy only minimally processed foods. But, metaphorically speaking, finding the needle (minimally processed foods) in the haystack (supermarkets) won’t be easy – it’s time-consuming. That said, minimally processed foods are always very close to the natural food’s form and also retain their natural nutrients, so it’s worth the effort.
Minimally processed foods, in my opinion (IMO), contain a natural food(s) and at times one of the 3 key ingredients (refined salt, sugar and fat). Less processed foods, IMO, contain a natural food(s), one of the 3 key ingredients and about two additives. Okay, now we’ve come to the worst of the worst – ultra-processed foods (UPFs). IMO, they contain – at times, a natural food, high levels of all three key ingredients and more than five additives.
Ultra-processed foods are also used in some way in almost all fast foods. As for fast foods, aka Quick Service Restaurant (QSR) food, once or twice a month isn’t bad. Not all QSR foods are junk, exceptions do exist – some salads, for example.
Change will never come from the Processed Food Industry (PFI) and Quick Service Restaurant (QSR) Industry willingly. UPFs are their legal money making drug of choice for consumers/users. If the public at large can break their addiction to UPFs, they will see a marked improvement in their over-all health.
What’s in a Good Diet?
● Protein – each meal should contain at least one complete protein food (meat, fish, poultry, eggs) or a variety of partial protein foods (legumes, peas, nuts, seeds). Including a variety of these plant foods in your daily diet, will provide your body with all the complete protein it needs. This is a very fortunate thing if you’re vegetarian.
Okay, so you’re probably wondering, what’s so special about complete protein foods? Well, in a nutshell, they provide all the essential amino acids. Amino acids are the building blocks of all the protein in us (hormones, antibodies, bones, organs etc.).
Essential amino acids cannot be manufactured in the body (unlike the nonessential), they must be obtained from dietary proteins. There are about 28 known amino acids that combine in various ways to make a multitude of different types of protein. This process creates tailored proteins that are specific to the needs of your body.
If a diet is deficient in essential amino acids, then you will most certainly suffer. Your body will not be able to produce the proteins that it needs to heal, regenerate and grow. Thus, causing cells of vital organs to age prematurely.
● Fats – dietary fats are either saturated or unsaturated. Unsaturated fats are in a liquid state at room temperature and are primarily found in plant-based food. They are very unstable at normal body temperature and/or when exposed to oxygen. If the body is unable to remove any excess unsaturated fat circulating in the blood in a timely fashion, it will oxidize and turn rancid.
As a result, free radicals can be easily created. Free radicals can cause extensive damage in our body by prematurely aging body tissue. This is why having too much unsaturated fat in your diet can lead to health problems. That said, unsaturated fats increase the levels of good cholesterol (HDL) and decrease the level of bad cholesterol (LDL).
They also help us absorb certain vitamins (A, D, E, and K). Saturated fats are primarily found in animal food and can also be found in a few plant-based foods. They are usually solid at room temperature and remain stable at normal body temperature. Saturated fats obtained from grass-fed animals and coconut oil have important antimicrobial properties.