Can I eat sausage, canned food and other processed foods? Doctor’s answer

general practitioner, family physician of VSK Digital Clinic

Processed foods are becoming increasingly popular and affordable. Despite this, there are a number of negative health consequences associated with their consumption.

What are processed foods? What does it refer to?

They are food products that have gone through various industrial processes that include altering their natural state, adding ingredients, processing and preservation. They usually have a longer shelf life and are readily available in packages.

In general terms, processed foods include the following categories:

• meat products: sausages, ham, sausages, bacon, canned meats and meat products;
• prepared foods and convenience foods: canned soups, pizza, prepared pastas, breads and snacks;
• cannedfoods: canned fruits and vegetables, canned deli meats;
• breakfast cereals and porridges: muesli, cereals, cereal-based breakfast cereals, quick cereals;
• confectionery: cookies, chocolate, candy, cakes, brownies, snacks and other sweets;
• snacks and chips: chips, potato products, corn sticks and other salty snacks;
• beverages: carbonateddrinks, juices with added sugar, sugary drinks and energy drinks.

What are their harms?

1. Processing processes such as grinding, extraction, and the addition of preservatives can result in the loss of many beneficial nutrients such as vitamins, minerals, and fiber. Processed foods are often high in added sugar, salt and saturated fat, making their nutritional value low.

2. Consumption of processed foods is associated with an increased risk of various diseases, including obesity, diabetes, cardiovascular disease and some cancers. This is due to the high content of added sugar, salt, trans fats and artificial additives in such foods.

3. Processed foods usually contain “empty” calories with no nutritional value, which can lead to irregular eating and poor dietary habits. They provide a feeling of satiety for only a short time, which can lead to overeating and weight problems.

4. Some processed foods contain less natural ingredients and more artificial additives, colors and preservatives that irritate the digestive system. This can manifest as discomfort, bloating.

Added harmful chemicals are also found in their composition. Artificial colors, flavors, preservatives and sweeteners can provoke allergic reactions.

5. Due to their high salt, sugar and saturated fat content, processed foods can be addictive and addictive. Over time, this will lead to excessive consumption of these foods and the development of poor eating habits, further compounding their negative effects.

To maintain a healthy lifestyle, it is advisable to limit their consumption and prefer fresh and natural foods that are rich in nutrients.

What do I need to pay attention to in the composition when buying?

• Ingredients are listed in descending order of their quantity in the product. Therefore, if added sugar, salts, saturated fats or artificial additives are at the top of the list, this may indicate a high content of these ingredients in the product.
• The amount of added sugar and salt in the product. Their high content may be indicated by various names such as sugar, syrup, honey, dextrose, salt or sodium salt. Try to choose products that are low in these additives.

• The content of artificial colors, flavors, preservatives and sweeteners in the product. These may be labeled with codes or names such as E-numbers or specific additive names. Avoid products with excessive amounts of such additives.
• Presence of trans fats in the composition. These are often present in products containing hydrogenated oils or vegetable fats. These substances can raise bad cholesterol levels and increase the risk of cardiovascular disease.

Look for foods that contain more natural and unprocessed ingredients such as fresh fruits, vegetables, whole grains, natural oils and proteins. These are rich in nutrients and are healthier for you.

What can be substituted for them?

• Prefer fresh fruits, vegetables, berries, nuts, seeds and whole grains to provide your body with healthy nutrients and fiber. Instead of carbonated drinks, take plain water.
• Cooking at home allows you to control the ingredients and quality of the food. It gives you the opportunity to choose natural and fresh ingredients and avoid additives and preservatives.

• Instead of buying ready meals and convenience foods, try to cook your meals from scratch using fresh ingredients. This will allow you to control salt, sugar and fat content and add more nutrients to your diet.
• When choosing foods at the store, read labels and labeling. Look for foods that contain less added sugar, salt and artificial additives. Also look for foods that are high in nutrients, including vitamins, minerals and fiber.
• Strive for mindful eating. Purchase foods that provide your body with nutrients instead of those that quickly satisfy hunger. Don’t be lazy and study the information on labels.

How do you identify a natural product?

There is no unambiguous answer here, as there is no single standard or legal definition of this concept. In general terms, “natural” products are those that have undergone a minimum degree of processing and contain a safe amount of artificial additives.

Here are a few signs you can look for when identifying a natural product:

• Read the ingredient list on the product packaging. Natural products often have a short list of mostly natural ingredients such as fresh fruits, vegetables, grains and natural oils. Artificial additives, colorings, flavorings or preservatives should alert you.

• Favor foods that are not heavily processed, such as hydrogenated (modified), refined and added artificial ingredients. Whole grains, fresh fruits and vegetables, organic meat and poultry, whole grains, natural dairy products and oils are considered more natural.
• Research the product brand and its reputation. Well-known and trusted manufacturers usually adhere to high standards of quality and naturalness of their products.