Concerns over nutrition and health are becoming more common in society. Obesity and obesity-related illnesses such as heart disease and diabetes cause a staggering number of deaths. One school of thought on nutrition is that eating healthier means eating less processed food and more natural food. A considerable difference exists between the nutritional value of processed food and the nutritional value of natural food.
Identification
Many people do not quite understand the difference between natural and processed foods simply because many companies advertise their boxed and canned foods as natural. Processed food, often identifiable simply by its box or can packaging, contains preservatives, artificial ingredients and often has had nutrients removed to alter the taste. These foods typically have a long list of unrecognizable or nearly unpronounceable ingredients on the food label as well. According to Discovery's Planet Green website, processed foods may contain ingredients such as sodium nitrite, potassium bromate, acesulfame potassium and partially hydrogenated vegetable oils. Most canned, boxed or bagged foods are processed to some degree.
Sodium Content
Processed foods typically contain high levels of salt or sodium. According to the Mayo Clinic, processed foods contribute approximately 75 percent of the sodium in the typical American diet. Companies that manufacture these foods add excessive amounts of sodium for several reasons. Salt helps prevent or slow down the growth of mold, yeast and bacteria, meaning that packaged foods can sit longer on store shelves and cupboards. Salt accentuates the sugar in sweet foods, making them taste sweeter. In addition, it helps hide unpleasant aftertastes in products like soft drinks. The U.S. government's 2010 Dietary Guidelines for Americans recommend that sodium intake be no higher than 2,300 milligrams daily, which is equivalent to about a teaspoon of table salt. However, reducing sodium intake to 1,500 mg daily is ideal.
Simple Carbohydrates
The majority of processed foods contain carbohydrates, which are also found in natural foods. However, the type of carbohydrates contained in processed foods often differs from natural foods. The simple carbohydrates in processed foods, such as white flour and sugar, have been stripped of vital nutrients and simply provide calories without nutritional value. Limit or avoid these carbohydrates by passing on foods such as white bread, soft drinks, candy and potato chips. Some simple carbohydrates found in natural food, such as fruit, contain vitamins and minerals. These are a healthy alternative to processed foods.
Complex Carbohydrates
Complex carbohydrates, found in natural or starchy foods, include fiber and nutrients as well as the calories your body needs for energy. According to the MedlinePlus online medical encyclopedia, people should get 40 to 60 percent of their total calories from carbohydrates, particularly complex carbohydrates. Foods containing complex carbohydrates include whole-grain bread, whole-grain cereal, whole-grain rice and green or starchy vegetables. Checking food labels can help distinguish between real whole-grain products and processed foods that just appear to be whole grain.
Dietary Fat
Not all dietary fat is bad; indeed, some fat is necessary for a healthy diet. However, processed foods tend to contain more bad fat than good. Fat can be broken up into three categories --- unsaturated fats, saturated fats and trans fat. The healthiest type of fat is unsaturated fat. This type can be found in olive oil, vegetable oil, certain fish, such as salmon or herring, nuts and seeds. Saturated fat is less desirable and can be found in animal products such as meat, poultry, eggs and dairy products. Trans fat is the most harmful type of fat, and is contained in partially hydrogenated vegetable oils, fried foods such as French fries, commercial snack foods such as crackers and cookies, and margarine. These processed foods are the primary sources of trans fat, which you can avoid by opting for natural foods.
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