Food Processing and Your Health: What to know

Introduction

The development of food processing to accommodate our constantly changing needs and preferences has had a significant impact on how human diets have changed over time. Food processing has evolved significantly, from ancient preservation techniques to modern industrial methods.

Food processing is the process of turning fresh agricultural products into safe, dependable forms that can be conveniently consumed, stored, and transported. Fresh foods are seasonal and perishable. Fresh perishable foods quickly deteriorate after harvest or shortly after slaughter, rendering them unsafe, unsellable, and inedible. The duration of exposure to environmental elements like light, oxygen, and heat affects how quickly food degrades. Thus, to guarantee freshness and an acceptable eating quality, foods are processed. In general, washing, slicing, cooking, canning, freezing, chilling, drying, smoking, salting, and using preservatives are examples of various methods of processing foods.¹

Food processing methods can increase the availability of fresh and perishable foods, reducing the likelihood of spoilage. Understanding the various aspects of food processing is essential to ensuring food availability given the recent catastrophically massive impact of climate change on food security and the significant food shortages caused by war, economic collapse, and pandemic lockdowns. Furthermore, reassessing the value of processed foods may help in gradually achieving the sustainable development objectives of eradicating hunger and promoting health and well-being. We will examine the benefits and drawbacks of food processing in this article, as well as tackle the challenge of incorporating it into a healthy lifestyle. Processed foods are not all bad; in fact, with informed choices, they can be beneficial to optimal nutrition.
 

The Evolution of Food Processing

The history of food processing goes all the way back to the earliest human civilizations. It started with simple techniques like drying, smoking, and fermenting, which allowed our forefathers to preserve perishable foods, which were critical for survival. These early methods allowed people to endure harsh seasons and undertake long journeys without fearing spoilage.³

Food processing techniques evolved along with societies. The development of canning in the nineteenth century was a significant step forward, allowing foods to be preserved for extended periods of time. This innovation proved invaluable for both military rations and civilian diets.

The industrialization of food processing began in the 20th century. Technological advances like pasteurization, freezing, and dehydration revolutionized the food industry. Convenience foods were also introduced, providing quick and easy meal options for busy individuals and families.³

Today, the food processing industry is a massive global enterprise, manufacturing a wide range of products, from frozen vegetables to pre-packaged meals. While these advancements have increased food accessibility and convenience, they have also raised concerns about the nutritional value and health implications of processed foods.
 

Unpacking the Benefits of Food Processing

Food processing offers several benefits, which contribute to the convenience, safety, and availability of a wide variety of foods. Some of the key benefits include:

• Preservation 

  Food processing methods like canning, freezing, and drying help to prevent spoilage, extend shelf life of perishable foods, and ensure that they can be safely consumed beyond the crop season or production date. This helps reduce food waste and allows for the distribution of food to areas with limited access to fresh produce.

• Safety

  When done properly, many food processing techniques, such as pasteurization, kill or inhibit harmful microorganisms like bacteria, viruses, and molds, making food safer to eat. 

• Enhance Taste and Texture

  By focusing on flavor, texture, digestibility, and quality control while also considering consumer preferences and market trends, processed food manufacturers can improve the sensory characteristics of their products, making them more appealing and sellable.

• Creates new flavors

  Food processing allows for the development of new products and innovations, such as fortified foods, convenience meals, and products tailored to specific dietary needs. It makes it possible to create new things and takes the monotony out of eating the same thing repeatedly.

• Provides variety

  Processing allows for the creation of a wide range of food products, including canned vegetables, frozen fruits, snack foods, and more. This variety meets diverse consumer preferences and dietary needs. They can also be transported and stored for extended periods, making them available year-round regardless of seasonal fluctuations in production.

• Provides convenience

  To provide convenience for those who lead busy lives, enabling one to prepare and consume meals affordably, quickly, and easily, as well as to lessen the buildup of trash.  Foods that have been processed frequently come in ready-to-eat forms and can be prepared quickly and easily.

• Nutrient Retention and Fortification

  Many processing methods are designed to preserve the nutritional content of food, such as freezing fruits and vegetables at their peak ripeness. Additionally, essential nutrients can be added to foods through food processing to address deficiencies in specific populations, such as fortifying flour with vitamins and minerals.⁴

Processed Food Overload: When Convenience Becomes a Health Hazard

Consuming too many of these convenient and readily available processed foods, on the other hand, may pose health risks if the frequency of consumption is not monitored. Artificial preservatives are used in processed foods to increase shelf life and make the food more appealing and marketable.  A number of people are allergic to these approved food additives, causing allergic reactions and other health problems.  Some easy-to-digest processed foods are devoid of fiber, vitamins, and minerals, providing little nutritional value, and instead contain more sugar, salt, and fats, essentially more calories, which can lead to a slew of health issues such as obesity, hypertension, diabetes, cardiovascular, renal, and kidney disease if consumed in excess.

• Reduced nutrient content

  While some food processing techniques, such as canning and freezing, can help foods retain some of their nutritional value, others have the opposite effect. The majority of processed snacks on the market are considered "empty calorie food." Foods that fall under this category have a high caloric or energy content but contain little to no essential nutrients like protein, fiber, vitamins, or minerals.  Some nutrients are removed and/or destroyed depending on the degree of processing.  

  Heat-labile nutrients are those that are heat sensitive and can be destroyed or degraded when exposed to high temperatures. Some nutrients that are heat-labile include some phytonutrients, some B vitamins, including vitamin C and some B vitamins.

• High sodium and sugar content

  Foods that have undergone extensive processing frequently use low-cost ingredients as well as a variety of additives, a lot of sugar that has not been naturally occurring, unhealthy fats, and sodium as a flavor enhancer and preservative.^5,6,7  High consumption of these foods contributes to health issues like obesity, heart disease, and diabetes. Reading food labels can help identify and avoid products with excessive sugar, sodium, and additives. Get the latest information on nutrition labeling here.

• Addition of preservatives and additives

  Many ultra-processed foods contain a wide range of food additives, such as artificial colors, flavors, and preservatives, which are added for a variety of reasons, including enhancing taste, appearance, and shelf life.

• Risk of food-borne illnesses

  Some processed foods may be susceptible to contamination if improperly handled, processed, or stored.⁸  If consumers do not handle ready-to-eat foods properly, they may become contaminated. For example, deli meats and pre-packaged salads can be sources of foodborne illnesses if they are mishandled or stored at improper temperatures.

  Furthermore, bottled or canned food can pose a risk of foodborne illness. One of the most common is botulism in canned food, a rare but serious illness caused by the bacterium Clostridium botulinum. This bacterium produces a lethal neurotoxin that can cause paralysis and even death in severe cases.

Conclusion

With significant historical advancements in food processing come both benefits and drawbacks. Food processing provides us with several important advantages, including a more diverse food supply and foods with a longer shelf life. It can be used to reduce food and nutrient loss and waste, raise food affordability, diversify diets, and scale up sustainable production methods. Complex food systems benefit from processing. New processing technologies will contribute to feeding an urban population that is growing. Today, there is a chance to direct and shape the future of processed foods, utilizing processing for the advantages it offers while avoiding formulations, portion sizes, and consumption patterns that are harmful to the environment and public health.¹ Food processing is not an enemy - we can choose our processed foods more wisely for a healthier and more sustainable lifestyle. We can minimize the environmental effects of food processing through efficient operation. A difference can be made in the preservation of the environment by conserving water, recycling packaging materials, preventing food waste through proper storage, and using fewer chemical additives.^7,8
 

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