Processed foods are foods that have gone through multiple processing steps, with added additives, artificial coloring, preservatives, and other ingredients to enhance flavor, texture, and shelf life.
These foods include fast food, carbonated beverages, lunch meats, sugary cereals, potato chips, cookies, baked goods, and certain frozen meals.
According to a study by French scientists published in the journal JAMA Internal Medicine, a 10% increase in processed food in one's diet is associated with a 15% increase in mortality. This study was conducted on more than 45,000 people aged 45 and older over a period of 7 years. The results showed a moderate association between increased consumption of processed food and a higher risk of death during the study period.
In addition, according to the World Health Organization (WHO), consuming excessive amounts of salt, sugar, and fat found in processed foods is a cause of many chronic diseases such as cardiovascular disease, diabetes, obesity, and certain types of cancer. WHO recommends that people consume no more than 5g of salt, 25g of sugar, and no more than 30% of daily calories from fat.
According to nutrition experts, processed foods not only lack the vitamins, minerals, and fiber the body needs, but also weaken immunity and impair the digestive system. These foods can also cause dental, skin, and hair problems. Notably, children who eat too much processed food are at risk of losing their chewing reflex, having poorly developed jaw muscles and teeth, and being prone to constipation and malnutrition.
Therefore, to protect the health of yourself and your family, you should minimize the use of processed foods as much as possible and replace them with fresh, natural, nutrient-rich foods. You should also choose minimally processed foods with few ingredients and no additives. In addition, you should carefully read the nutrition information label on packaging to know the salt, sugar, and fat content of a product.