Manufacturers produce processed foods to develop proprietary brands, enhance appeal and extend shelf life of products that are sold in supermarkets, grocery stores and restaurants. Yet processed foods are refined from whole foods and often contain fewer nutrients and added substances, such as trans fats, sweeteners, preservatives and artificial colors and flavors. Including processed foods in your diet may increase your health risks. Consult your doctor about the dangers of eating processed foods.
Processed Meats
Processed meats, including hot dogs, bologna, salami, sausage and liverwurst, contain preservatives, such as nitrates, that may increase your risk of cancer, cardiovascular disease and diabetes. Research by scientists at the National Cancer Institute in Bethesda, Md., published in "Cancer Research" in 2009, found that processed meat is associated with increased risk of lung cancer. Research by scientists at Karolinska Institute in Stockholm, Sweden, published in the "Journal of the National Cancer Institute" in 2006, found that increased consumption of processed meat is associated with an increased risk of stomach cancer. Research by scientists at Harvard School of Public Health in Boston and published in "Circulation" in 2010 found that eating processed meats is associated with a higher incidence of coronary heart disease and diabetes mellitus.
Trans Fats
Eating foods made with trans fat may increase your risk of heart disease. Trans fats are hydrogenated vegetable oils that manufacturers convert from liquid fats into solid fats to extend the shelf life of food products, including baked goods, icing, margarine and microwave popcorn. Fast food restaurants prefer trans fats for frying foods because they are longer lasting and less costly than vegetable oils. Eating foods with trans fats can increase your blood levels of total and LDL cholesterol -- the bad cholesterol -- and decrease HDL cholesterol, which is the good cholesterol. Research by scientists at Harvard Medical School, published in "The Lancet" in 1993, found that eating margarine, white bread, biscuits, cookies and cakes, each of which contains trans fat, is significantly associated with a higher risk of coronary heart disease.
Sodium
Processed foods are the primary sources of sodium in the diet. Excess sodium increases your risk for high blood pressure and stroke. The USDA Dietary Guidelines recommends you avoid eating processed foods to help you reduce your sodium intake.
High Fructose Corn Syrup
High fructose corn syrup is a sweetener added to foods and beverages, such as breads, ketchup, salad dressings, sauces and soft drinks. Compared to other sweeteners, high fructose corn syrup is sweeter tasting, easier to mix with other ingredients and costs less to produce. Yet high fructose corn syrup may increase your weight and fat. Research by scientists at Princeton University in New Jersey, published in "Pharmacology, Biochemistry and Behavior" in 2010, discovered that rats eating high fructose corn syrup gain more body weight, abdominal fat and circulating blood fat than rats eating the same amount in calories of table sugar.
References
- Harvard School of Public Health; Health Gains from Whole Grains; 2010
- Readers Digest; 4 Most Harmful Ingredients in Packaged Foods; 2011
- "Cancer Research"; Intakes of Red Meat, Processed Meat, and Meat Mutagens Increase Lung Cancer Risk; Tram Kim Lam, et al.; Feb 1 2009
- "Journal of the National Cancer Institute"; Processed Meat Consumption and Stomach Cancer Risk: A Meta-Analysis; Susanna Larsson, et al.; Aug 2 2006
- "Circulation"; Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus: A Systematic Review and Meta-Analysis; Renata Micha, et al.; Jun 1 2010
- University of Maryland Medical Center; Trans Fats 101; Nov 3, 2010
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