Processed Foods are those products whose nutritional composition is changed by cooking, freezing or packaging, adding chemical ingredients and high levels of hidden sugar, sodium and fats, according to the Academy of Nutrition.
Fifty percent of the American diet consists of "ultra-processed food", according to the American Heart Association (AHA).
Although these foods are accused of causing health problems, there are those who absolutely refuse to "demonize them", such as Alan Kelly, a food scientist and professor at College Cork University, as they sometimes have health benefits such as milk, juices fortified with calcium and vitamin "D", breakfast cereals with added fiber, and "Preserves are more suitable for those with a busy lifestyle." According to nutritionist Sarah Schleichter.
But most health agencies, including the Mayo Clinic, recommend that you refrain from eating manufactured products, given the possibility that "they contain a lot of unhealthy fats associated with inflammation."
Soda and soft drinks containing soda have a wide impact on your body and health.
The effect of processed foods on your body
Often times processing processed foods flush out natural vitamins and minerals, according to Harvard Public Health, making them negatively impact your body if you always eat them.
In 2019, a study showed that these foods are related to weight gain due to their caloric density. It turns out that people who depend on it ate about 500 more calories and gained more weight than people who don't like it. In addition, these foods increase the speed of eating, which delays the feeling of fullness, and then overeating, according to Harvard Public Health.
Processed foods have also been linked to an increased risk of death, according to a study conducted in 2019 that analyzed the diets of about 20,000 men and women who died in five years.
And it found that "the main cause of death is cancer," as the risk of death increased by 62% among those who ate more than four portions of processed foods per day. It increased by 18% among those who consumed one serving of it daily.
As for the heart, a study conducted in 2019 of more than 100,000 people noted that eating some types of processed foods, including fats, sauces, meats, sugars, processed drinks and salty snacks, was associated with an increased risk of heart disease.
Using data from more than 13,000 people, the researchers observed a decrease in heart health for every 5% increase in calories from eating processed foods.
Also, high blood pressure is associated with high levels of sodium in processed foods, which is a risk factor for heart disease and stroke, according to the American Heart Association (AHA).
A review published in 2019 also found that processed sweeteners negatively altered gut bacteria in those who would not normally consume them, and researchers found a link between these sweeteners and intestinal glucose intolerance.
In summary, says nutritionist Sarah Schleichter, "Processed foods may have negative long-term effects on your health, so you should eat them in moderation, with priority given to natural food options."
End soda
Whether it is soda or cola, stopping this drink will have an effect on your body and your health, as reducing the risk of brain diseases is a major reason for ending the habit of consuming these soft drinks, after finding a study of stroke conducted in 2017 and included about two thousand people, Diet soda drinkers are the most affected by dementia and stroke. " And a study in 2019 came to the shocking conclusion that "regular consumption of soft drinks is associated with death for any reason."
A review published in 2013 confirmed that “sugar-sweetened beverages like soda lead to weight gain.” Each 12-ounce (30-milliliter) soft drink can contain 136 calories from 33 grams of nutritious sugar, and deducting these calories from Your food may help you lose pounds. Note that switching to diet soda will not help, as its effectiveness in losing weight has not been proven, and some research has linked it to more health problems.
Soda also damages your teeth. According to the Wisconsin Dental Association, the sugar in soda feeds bacteria in your mouth and leads to decay and tarnish their whiteness over time.
As a study published in 2015 showed, "Only one can of soft drinks per day - from regular or diet - is associated with an increased risk of developing metabolic syndrome that contributes to cardiovascular disease."
Drinking two or more of these sugar-sweetened beverages daily increases the incidence of heart disease or stroke by 33%, according to Harvard Medical School.