Whole Foods vs. Processed Foods: Explained
The word “healthy” is incredibly confusing and misunderstood in today’s society. There are so many misconceptions as to what foods are healthy for us and what foods we should avoid. From fad diets to non-experts in the media telling us how to eat, it is endless.
However, by learning a few simple tricks, it doesn’t have to be so difficult to eat healthy. Once you start looking past all of the confusion in the media, you’ll discover that there is a general consensus in the nutritional science community as to what foods are ALL AROUND HEALTHY. It’s also easy to determine which foods are not so healthy, and can lead to the development of chronic diseases, cancers, and heart disease.
By educating yourself about the difference between whole foods and processed foods, you can make simple lifestyle changes that can benefit you throughout your entire life (and your family’s).
What Are Whole (Real) Foods?
Real foods are whole foods that are close to their natural state. A whole food is unprocessed, which means it resembles its original form and has no nutritional value taken out.
According to Dr. Michael Greger, an American physician and bestselling author of How Not to Die, an unprocessed food has “nothing bad added, nothing good taken away.” A whole food has also not been broken down or refined into another form.
In most cases (but not all) whole foods:
- Spoil faster
- Are easy to recognize
- Are often sold without packaging
- Have short ingredient lists (or include just one ingredient)
- Are often found around the perimeter of a grocery store
Examples of whole, real foods include brown rice, whole wheat pasta, other whole grains, vegetables, fruits, legumes, and nuts. Nut butters free from added salt, sugars, preservatives, and oils are considered unprocessed. This rule is the same for all products.
So basically, the safest bet for finding whole foods is to shop in the produce aisle at your grocery store, stick to whole grains, and buy no-salt-added canned products (such as beans and legumes)!
Following a diet consisting of whole foods and eating mostly plant foods (90+% of calories) is the optimal diet, according to John Mackey, the author of Whole Foods Diet and the CEO of Whole Foods Market.You should also limit or completely avoid animal products (meat and dairy), fast food, and processed foods (which we will discuss in the next section).
What is a Processed Food?
Check the ingredient list before buying anything from the store. If it contains added sugar, oil, or preservatives, it’s considered a processed food.
In most cases (but not all) a processed food:
- Does not resemble its natural state
- Does not spoil easily
- Is usually packaged
- Often has a long ingredient list
- Is typically found in the middle of your grocery store
Processed animal products, including cheese, bacon, sausage, salami, ham, cold cuts, and similar are processed foods.
Other processed foods also include most breakfast cereals, refined breads, microwave meals, pizza, and canned vegetables (with added salt and preservatives). You see the trend… packaged, added ingredients, and not resembling the food’s natural state.
Refined grains, such as white rice and white pasta, are processed. These products are made from refined white flour, which means most of the fiber and nutritional value has been removed.
Is Any Food Truly “Unprocessed?”
Keep in mind that no food is truly unprocessed. Almost all foods sold in your grocery store did go through some sort of processing. For example, to get whole grain brown rice, the husks have to be removed first to make it edible. Steel-cut oats also have to be ground up into smaller pieces. However, these foods are still considered whole foods because no nutritional value has been taken away. When you look at the ingredient list, you’ll likely see just one ingredient. In this case, these foods are completely healthy!
However, when comparing brown rice or steel-cut oats to a bag of chips or pizza, it’s a no brainer. While both foods are in some way “processed,” chips and pizza are highly processed foods and do not contain the nutritional value your body needs to function at optimal health.
Why is it Essential to Eat More Whole Plant Foods?
In simple terms, a whole foods, plant-based diet “is a diet that prioritizes eating whole or unprocessed plant foods; minimizes meat, fish, dairy products, and eggs; and eliminates highly processed foods,” (John Mackey, Whole Foods Diet).
Eating a diet rich in whole plant foods is essential for longevity, energy, disease prevention, and overall health. For some, this may mean going completely vegan, vegetarian, or just limiting their intake of animal-based products.
A plant-based “diet” is also flexible. As long as you are getting enough nutrients from foods that grow out of the ground and eat less processed foods, meat, and dairy – you’re on the right track!
Sources:
Mackey, John, et al. The Whole Foods Diet: the Lifesaving Plan for Health and Longevity. Grand Central Life & Style, 2020.
Greger, Michael. How Not to Die. Pan Books, 2017.
