Non-processed Whole Foods Diet

Mankind has dabbled food preservation since the days when warriors and sailors boiled, sun-dried or salted their food to take on long journeys. In the age of technology, innovations such as food preservatives, freeze-drying and artificial flavors provide customers long-lasting, convenient products. Nevertheless, studies have shown that some of these conveniences may also contribute to undesirable health conditions, leading some consumers to adopt a whole foods diet.

Identification

Processed foods use natural or chemical products in order to improve food flavor, increase shelf life and decrease the presence of bacterial pathogens. They do this by controlling the level of microorganisms, enzymes or chemical processes in a given food, or by simply altering its physical structure altogether, as is the case with freeze-dried foods. Pasteurization is a classic example of a food processing method. A non-processed diet is high in whole foods that have not undergone any processing methods.

Benefits

A diet that is high in whole foods may contain essential vitamins and nutrients that are lost in many processing methods. These include phytochemicals and fiber. Phytochemicals have been shown to reduce the chances of developing chronic diseases such as cancer, heart disease and colon disorders. When foods are processed, these beneficial substances are often lost. For example, when manufacturers process grains to make flour or baked goods, the wheat germ -- which contains a large ratio of the grain's fiber and phytochemicals -- is lost. A whole foods diet is also ideal for those who need to lower their sodium intake, since processed foods often contain high amounts of sodium.

Foods to Enjoy or Avoid

A non-processed whole foods diet is high in fruits, vegetables and whole grains. Green, orange and yellow vegetables are particularly high in nutrients. Foods to avoid include canned foods, refined products such as white sugar or flour, baked goods that use refined flour, such as white sandwich bread, shortening and margarine. Some diets may not allow pasteurized or fermented products, such as milk, beer and wine, since these are, technically speaking, processed foods.

Studies

A 2000 study by researchers at the USDA-ARS Human Nutrition Research Center observed the benefits of a whole foods diet as opposed to one high in processed foods. Twelve women with high fat levels were assigned to a four-week diet plan. During the first two weeks, they consumed little or no unprocessed, whole foods, followed by a quick switch to an all-whole foods diet for the last two weeks. Blood tests revealed that the women's lipid, or fat, levels significantly decreased during the non-processed, whole food period. Their colon function also improved, and cholesterol levels decreased.

Additionally, although whole foods are often thought to be more expensive than processed foods, a 2010 study by researchers at the Uniformed Services University of the Health Sciences Department of Family Medicine revealed that processed foods are just as expensive, if not more costly, than a well-planned whole foods diet.