The Food Experiment: Whole Foods

If you do nothing else as part of the lifestyle experiment, you should eliminate processed food in your diet. It is the simplest and often most straightforward intervention. Processed food is loosely defined as any food that has been changed from its natural state.

Processed foods may be:

• Washed, cleaned

• Cut, chopped

• Heated, pasteurized

• Blanched, cooked

• Canned, frozen

• Dried, dehydrated

• Mixed, packaged
  

Processed foods might also contain added ingredients, such as:

• Preservatives

• Food additives

• Nutrients

• Substances like salt, sugars, or fats
  

When you eliminate these foods from your diet you should replace them with foods that are unprocessed or minimally processed. Unprocessed foods come directly from animals or plants. Minimally processed foods have been modified to be easier to prep, store, or eat. But this degree of processing doesn’t dramatically change the quality of the food.

Heavily processed foods are linked to medical conditions like diabetes, obesity, high blood pressure, heart disease, cancer and dementia.

In particular, you should try to eliminate all of the following:

Meats

Ultra-processed meats may contain added preservatives, such as nitrates and nitrites which are linked to stomach cancer and colon cancer. Examples include bacon, sausage, jerky, lunch meats, and hotdogs. Fresh animal proteins, like fish or steak, are better options.

Packaged Sweets

Pre-packaged cookies, candies, cupcakes, and pastries are typically ultra-processed. In addition to sugar, these items may contain chemicals, unhealthy trans fats, and preservatives. High-fructose corn syrup is another common additive in packaged sweet foods. It's linked to an increased risk of obesity, diabetes, high cholesterol, heart disease, and other medical problems.10

Frozen Dinners

Though they may be convenient, frozen dinners often contain too much sodium, sugar, saturated fats, and preservatives.11 However, some frozen products don’t contain as many additives, so checking the food label is important.

Breakfast Cereals

Many breakfast cereals are highly processed and contain added sugar, food additives, and dyes. One study found that children’s cereals have over 40% more sugar than cereals marketed to adults.12 If you do eat breakfast cereals, look for low-sugar, high-fiber options.

Canned Soups

Canned soups are often highly processed and contain a lot of sodium. The average can of soup has between 1,400 and 1,800 milligrams of sodium, which is more than the ideal amount you should consume daily, especially if you have high blood pressure.14

Sugary Drinks

Sodas, juices, and sports drinks may contain many added sugars, artificial colors, and flavors. Research shows sugary drinks are one of the main contributors to obesity and diabetes. But even diet drinks can be unhealthy, as they contain artificial sweeteners and are linked to weight gain and an increased risk of stroke.15

Chips and Crackers

Most packaged chips and crackers are highly processed. They are generally high in sodium and fat and have little nutritional value. They also may contain trans fats, which can clog your arteries and increase your risk of heart attack and death.16