Processed foods are not necessarily unhealthy, as nearly everything we consume has undergone some type of processing.
Processed foods can range from minimally processed, like freezing raspberries, to ultra-processed foods with added ingredients like sugar and fat.
Changing the structure of food or adding extra ingredients can make food healthier or less healthy.
Breaking down the food matrix can lead to rapid increase in blood sugar, affecting hunger and other health aspects.
Fermentation can improve the health effects of certain foods, like dairy products and fermented foods like kimchi and sauerkraut.
Processing foods, such as cooking and canning, is essential for storing and consuming certain foods like pulses, preventing health problems and food poisoning.
Processing pulses opens up a new nutritious food source, rich in protein, fiber, potassium, and zinc, crucial for a healthy body and microbiome.
Tinned pulses retain nutrients and are a high-quality way to consume plants, while caution is advised for processed foods like jam, which can add unhealthy ingredients and contribute to chronic diseases.
Freezing retains water-soluble vitamins in fruits and vegetables, making them more accessible and affordable, but blending fruits changes their original structure, affecting metabolism and blood sugar levels.
Ultra-processed foods are generally bad, but moderate processing can make certain foods better, emphasizing the importance of considering the level of processing and added ingredients.
Jonathan Wolff will post links to all the sources cited at joinzoe.com/podcast. Zoe's personalized nutrition program starts with an at-home test kit and follows with a program to improve health and manage weight. Dr. Sarah Berry introduces herself as Sarah Berry.