In today’s generation processed food is the go to food for everyone specially the kids and youth. In fact adults above the age of 40 have also been partially dependent on processed food. Let’s understand what exactly processed food is! Well processed foods are the foods whose natural state has been altered by cutting, washing heating and added colours and preservative to it for longer shelf life is known as processed food. These foods are later highly processed for longer shelf life and the preservatives added in the foods are going to cause more health problems since their nutritive value has been decreased and because it is processed other forms of sugar are added in it which is going to be calorie dense. These calories are called Empty Calories which means it does not have any nutritive value and loaded with calories. These calories will only store in the body as fats and will create weight gain concerns.
Let’s discover how processed food impacts your health and why a balanced Indian diet is essential. Get expert insights from Prachi Shah, a famous dietitian in India
Firstly any food which is low in nutrients and is calorie dense and loaded with preservative is going to increase weight by gaining more fat tissues in the body. These fat tissues are known as adipose tissues which stores fat in the body keeps on enlarging leading to weight gain and obesity. Obesity is a big concern these days as it leads to type 2 diabetes, hypertension, hyperlipidaemia and other heart diseases. Since these foods are high in sodium, unhealthy fats, sugar and are lack in fiber leading to over eating which can cause major health concerns.
Since foods that are high in unhealthy fats, sodium, sugar, added preservatives and artificial sweeteners they attack the root cause that is the gut. Yes for any chronic condition the root cause of any disease is its gut, if the gut is not healed or poor it can lead to inflammation in body which can eventually lead to obesity, type 2 diabetes, hypertension etc. Foods like bakery items, fried foods, sugary foods, packaged foods are highly processed ones. As they lack in fiber in nutritive value they can cause digestive issues and along with that it can cause problems like chronic constipation, bloating, acidity, gastric issues, irritable bowel syndrome etc. All these can lead to extra water retention with high sodium content in the body which can eventually lead to high blood pressure and high LDL cholesterol levels. These are the first signs leading to obesity and eventually end up with cancer.
Our gut and brain are interconnected, if the gut is healthy and less inflamed the brain will function well and there will be less of brain fog. But if the gut is inflamed there is high oxidative stress in the body and which can lead to anxiety, depression, mood swings, irritability, and fatigue. As studies shows that foods which are highly processed have larger impact of affecting mental health.
The more the inflammation in body the more weaker the digestive system will be. Along with that the gut becomes weaker and will not able to absorb nutrients even if eaten healthy and nutritious food. This inflammation can lead to disturbed hormones especially in females leading to disturbed progesterone and estrogen levels. Not just that but it affect overall thyroid hormone and also increases cortisol levels in the body these foods produce more oxidative stress in the body. Hence majority of women face hormonal disturbance causing PCOD/PCOS, endometriosis, thyroid disturbance, irregular menstrual cycle etc. All of this not just disturbs the overall hormonal function but also disturbs the metabolism leading to metabolic disorders like diabetes, non-alcoholic fatty liver, hypertension etc. Nowadays people think that if they are working out well then they can eat any type of junk or unhealthy options as it will burn out all the calories. But is it always about the calories?
No. Calories are anyways to be consumed throughout the day according to individuals height , age and weight for better brain functioning, better energy levels and better metabolism. Hence it always import to choose good calories which eventually gives you the right amount of macro and micro nutrients along with that the right and balanced nutrition. Apart from that include good amount of fiber and protein in the diet and make sure to include complex carbs rather than including simple carbs in the meals. This will not just help to heal gut but it will make the body less inflamed with less brain fog and reducing overall oxidative stress from the body. Include fruits, vegetables, paneer, curd, eggs, lentils, pulses maximum in the diet which helps to give right nutrition. Choose gluten free options and avoid refined flour and bakery items as most of them are high in carbohydrates leading to unnecessary weight gain and other health issues.
Hydration is equally important as it helps to balance the hunger pangs, helps with better digestion, and relives constipation. Replace sugary drinks with lemonade, sattu drinks , buttermilks, coconut water as it will not just help with hydration but will balance electrolytes in body.
Hence the more the processed foods consumed the more negative effect it is going to give on individual’s health. Hence it is always important to choose wise and healthy option in order to maintain good health. Prachi shah founder of Health Habitat says foods needs to be enjoyed but always eaten mindfully. Anything cooked at home is not going to cause that much damage in compare to outside food. Hence home cooked food is always fresh and clean in compare to any other food. In order to avoid packaged or processed food one must make be aware of the packaging given behind as it mentions all the ingredients with given amounts. This method helps one to decide whether to consume the food or in how much amount to be consumed. Prioritising healthy food options, balanced Indian diet, reading labels of packaged foods, adding enough hydration throughout the day, preferring home cooked meals, and planning meals in prior is going to help with avoiding junk and processed food and will help to leading a healthy lifestyle. And that’s why Prachi Shah the famous dietician in India always says “Eat Better, Not Less”.