avoiding processed foods + increasing plant-based whole foods

In early 2023, I began transitioning to a whole-food plant-based diet, a decision I made after completing a Health & Nutrition Course. The insights gained from the course were eye-opening, covering a wide range of topics such as the impact that food has on our bodies (both positive and negative) to delving into the rich history of food in America. The curriculum also explored the science behind food production, with a particular focus on processed foods and produce, as well as delving into diet trends, the physiology of our relationship with food, and practical aspects like shopping for and preparing health-conscious meals and incorporating exercise into our daily routine.

The transition was a little easier for me since I was already following a Pescatarian Diet. While there were some tweaks, particularly in reducing seafood consumption and eliminating processed foods, the overall shift fit seamlessly within my health-conscious journey.

what is a whole food plant-based diet?

At its essence, a whole food plant-based diet is centered around consuming minimally processed, plant-derived foods. This includes an array of colorful fruits, vegetables, whole grains, legumes, nuts, and seeds while minimizing or eliminating animal products and processed foods.

understanding processed foods

Processed foods are basically any food item that has been altered from its original state before it reaches your plate. Now, this can happen in various ways, and not all processing is created equal.

The ugly truth is, that many processed foods come with an overkill of added sugars, unhealthy fats, and enough preservatives and chemicals to outlast a zombie apocalypse.

Numerous Scientific studies and facts have linked processed foods as a contributing factor and culprit for many chronic medical conditions such as diabetes, high blood pressure, high cholesterol, heart disease, and even cancer. 

The process of creating processed foods can sometimes strip away the natural goodness of foods. For example, refining grains may remove essential nutrients like fiber and certain vitamins think, bread for instance. White bread vs. Whole Wheat Bread and Rice, White Rice vs. Brown Rice. These are prime examples of how the process of refining foods strips key nutrients from food otherwise whole foods.

Now, to be clear, not all processed foods are counterproductive to wellness. Some undergo minimal processing, like chopping or freezing, to retain their nutritional value. Think frozen veggies or pre-cut fruits— convenient, right?

common processed foods

All this talk about processed foods and I have yet to tell you what they are. The image below should give you a good idea of what they are. If not, here’s a more detailed list. It’s pretty much anything that is packaged and includes a label listing the nutritional value. A banana just is, it doesn’t need to prove its value.

Understanding the health benefits of avoiding processed foods helped me better understand why a healthy, clean diet is important. Here are some of the pitfalls and benefits I learned of and have personally experienced in eliminating heavily processed foods:

pitfalls of processed foods

Alright, let's get real about the potential pitfalls of processed foods. While not all processed foods are created equal, some tend to come with a few not-so-friendly side effects. Here's the lowdown:

Calorie Confusion: Processed foods can be tricky when it comes to portion control. They're often calorie-dense but not very filling, which might lead to overeating without realizing it.

Excess Additives: Many processed foods are loaded with additives—preservatives, colorings, flavorings, and whatnot. These can be a bit like uninvited guests in your body, causing reactions or sensitivities in some people.

Sugar Overload: Brace yourself for a sugar tsunami. Processed foods often sneak in loads of added sugars. Too much sugar can wreak havoc on your health, contributing to issues like obesity, diabetes, and heart problems.

Unhealthy Fats: Some processed foods are guilty of harboring unhealthy fats, like trans fats and excessive saturated fats. These can play a role in messing with your cholesterol levels and overall heart health.

Nutrient Stripping: Processing can sometimes strip away the natural goodness of foods. For example, refining grains may remove essential nutrients like fiber and certain vitamins.

Calorie Confusion: Processed foods can be tricky when it comes to portion control. They're often calorie-dense but not very filling, which might lead to overeating without realizing it.

Digestive Dilemmas: Highly processed foods might not play nice with your digestive system. Some people experience issues like bloating, gas, or discomfort after indulging in a processed feast.

benefits of avoiding processed foods

Weight Loss: Processed foods lack in fiber and nutrients, essentially making them empty calories.

Clearer Skin: Better skin health is one of the primary benefits of giving up processed foods.

More Energy: Processed foods can leave you drowsy all day long. Your body will spend much-needed energy on breaking down processed foods.

Improved Mood: If you often find yourself feeling crabby, it could be because of your diet. Processed chemicals found in processed foods can greatly affect your mood.

Better Sleep: Heavy, fat-filled foods can disrupt your sleep schedule. Added sugar can keep you wired by spiking blood sugar, making it difficult to wind down for the night.

In addition to these benefits, I’ve also managed to avoid some of the most common chronic illnesses for individuals in my community, such as diabetes, high blood pressure, high cholesterol, heart disease, and even cancer. 

avoiding processed foods + transitioning to a plant-based, whole-food lifestyle

Here are tips that I’ve used to help me reduce and eliminate whole foods

Embrace Whole Foods: Load up on fresh colorful organic fruits and veggies. Choose whole grains like brown rice, quinoa, and oats.

Become a Label Detective: Check ingredient lists. If it reads like a chemistry experiment, put it back. Watch out for added sugars, excessive sodium, and mysterious additives.

Shop the Perimeter: Ever notice how the fresh produce, is usually on the outer edges of the grocery store? That's where you want to be.

Limit Packaged Snacks: Snacking is awesome but go for whole foods. Think nuts, fruits, or veggie sticks with hummus.

Cook at Home: The more you can whip up meals from scratch, the better. You control the ingredients, and it can be surprisingly therapeutic.

Meal Prep: Set aside some time each week to prep meals. It's a game-changer for avoiding last-minute processed temptations.

Ditch Sugary Drinks: Choose water, herbal teas, or freshly squeezed juices over sugary sodas and fruit drinks.

Choose Simple Snacks: Snack smart with options like fresh fruit, a handful of nuts, or whole-grain crackers.

Read Restaurant Menus Wisely: When dining out, look for restaurants that prioritize fresh, whole ingredients. Skip the heavily processed fast-food joints and even beware of some fine dining chain restaurants. I prefer farm-to-table restaurants with from-scratch kitchens.

consult with a professional before making major dietary changes 

Keep in mind, that it's essential to consider individual factors and consult with a healthcare professional or nutritionist before adopting new eating patterns and diets. Not everyone may find it suitable, and it's crucial to ensure that nutritional needs are met during eating, especially if you take medication or have a Medical condition.

stay mindful + be intentional

Be conscious of your choices. It's not about perfection but making more informed and intentional decisions daily.

Remember, it's a journey, not a race. Gradually incorporating these habits into your lifestyle can make avoiding processed foods feel like second nature. I’m no different from you when I first started. If I can do it, so can you.