Food manufacturers use sodium, refined sugars and refined grains in many processed foods common in the American diet. The biggest advantage to following a non-processed food diet is health. Processed grains, refined sugars and sodium all contribute to excess weight gain and factors that may cause heart disease. Eliminating these foods from your diet can lead to a healthier body and greater well-being.
Processed Grains
According to the Harvard School of Public Health, eating a large amount of processed carbohydrates can lead to weight gain, an inability to lose weight, heart disease and type 2 diabetes. The fiber in whole grains makes them healthier than processed grains. An unprocessed, whole grain is complete and intact, while a processed grain has had the bran and germ removed, and with them the heart-healthy fiber. The USDA recommends eating at least half of your carbohydrates each day as whole grains.
Refined Sugars
During processing, manufacturers add sugars to many foods to improve the taste and texture and preserve freshness. An astonishing 16 percent of daily calories comes from sugars in processed foods in the average American diet, reports the USDA. These added sugars carry health consequences. Reducing your consumption of processed foods decreases your sugar intake, leading to fewer calories consumed. Controlling your calories is part of a healthy diet aimed at weight control. When you are at a healthy weight, your risk for developing chronic diseases such as type 2 diabetes decreases.
Sodium
The average American consumes 3,400 mg of sodium each day, according to the USDA. The most recent recommendations from the American Heart Association advise all adults over 20 years old to take in no more than 1,500 mg of sodium per day. However, the USDA defines a tolerable upper intake level of sodium for individuals under 50 and in good health as 2,300 mg per day. For people over 50, though, the recommendations remain at 1,500 mg per day. High sodium intake can lead to health conditions like high blood pressure and heart disease. Most processed foods contain large amounts of sodium to enhance freshness and taste.
Sample Menu
Following a non-processed food diet can be easier than you think. For breakfast, eat a fruit salad, freshly squeezed orange juice and a bowl of steel-cut, whole oats. For lunch, enjoy a garden salad topped with freshly grilled chicken. For dinner, try whole grain brown rice topped with roasted vegetables, served alongside a piece of broiled fish.
References
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide The Way
- MayoClinic.com; Whole Grains: Hearty Options For A Healthy Diet; July 21, 2009
- USDA: Grains
- U.S. Department of Agriculture and the U.S. Department of Health and Human Services; Dietary Guidelines for Americans 2010; December 2010
- Weight-Control Information Network; Do You Know the Health Risks of Being Overweight?; December 2007
- MayoClinic.com; Why is Processed Food So Salty?; Katherine Zeratsky, R.D., L.D.; February 26, 2011
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