Eating healthy and maintaining a balanced diet can be a challenging task, especially with the ever-increasing consumption of processed foods. We are all aware that processed foods are not natural and have a higher chance of increasing our weight.

However, many people are unaware of the double threat it poses in relation to weight gain. In this article, we will discuss processed foods, the double threat of weight gain, their effects, and ways to avoid it.

What are processed foods?

Processed foods are those that have undergone substantial changes before they are ready to be eaten. They are often pre-packaged and require minimum preparation, making it easier for consumers to eat quicker.

Examples of processed foods include packaged snacks, instant noodles, canned foods, sugary drinks, fast food, and many more.

: The double threat of weight gain

1. High levels of added sugar

Processed foods, especially drinks and snacks, contain high levels of added sugar that can lead to weight gain.

Most of the packaged foods contain added sugars such as high fructose corn syrup and refined sugar, which increases the calories in our diet and reduces our appetite for healthier food options. Consuming processed foods repeatedly with high sugar levels can lead to insulin resistance, obesity, and the risk of type 2 diabetes.

2. Lack of essential nutrients

A significant disadvantage of consuming processed foods is the lack of essential nutrients. Processed foods often lose important nutrients in the manufacturing process, making them less nutritious.

The lack of essential nutrients can lead to overeating, as our body craves those nutrients, resulting in weight gain.

: Effects of processed foods on weight gain

1. Increased calorie intake

Processed foods are typically high in calories. They are often loaded with unhealthy fats, sugar and sodium, making them satisfy hunger for a short period, so leading to overeating.

Consuming a large number of calories daily without proper exercise leads to weight gain and unhealthy lifestyle.

2. Disrupts natural hunger signals

Our body operates on natural hunger signals, such as feeling hunger when we need food. Processed foods disrupt the natural hunger signals in our body, resulting in a constant craving for junk food.

They are often loaded with sugar, and sugary foods lead to cravings for more sweets. Constantly giving in to these cravings results in weight gain.

3. Slows down metabolism

Processed foods can slow down our metabolism, leading to weight gain. Often high in unhealthy fats and sugars, these foods take longer for our body to metabolize.

Our body needs more time and energy to break down processed food, and that energy turns into fat. This problem, which affects many people, results from a combination of poor nutrient quality and high caloric intake, which slows metabolism.

4. Depletes our energy levels

Processed foods lack essential nutrients such as vitamins, minerals, and fibre. These nutrients are essential for maintaining energy levels. The lack of these critical nutrients leads to fatigue and lethargy, decreasing physical activity.

This results in a sedentary lifestyle that contributes to weight gain and an unhealthy body.

Ways to Avoid Processed Foods

1. Read labels

Read labels carefully and avoid foods that contain high levels of sugar, unhealthy fats, and sodium. Choose fresh, whole foods for a healthy lifestyle.

2. Buy fresh foods

Shop for fresh fruits, vegetables, and whole grains. It is easier to prepare your food and avoid processed foods when you have fresh options readily available.

3. Avoid fast foods

Fast food options are highly processed, contain high amounts of salt, sugar, and unhealthy fats, and are unhealthy. Avoid fast foods to maintain a healthy diet and lifestyle.

4. Cook at home

Home cooking with fresh ingredients is an excellent way to avoid processed foods. Cooking at home gives you better control of your food choices, nutrients, and calories intake.

5. Choose nutrient-dense foods

Choose foods that are high in essential nutrients such as vitamins, minerals, and fibre. Nutrient-dense foods help you achieve a healthier lifestyle and lose weight naturally.

Conclusion

Consumption of processed foods can lead to a double threat of weight gain, causing significant health problems. They contain high levels of added sugar, sodium with high calories and lack essential nutrients, causing our body to crave more food.

We must take action by adopting a healthier lifestyle and avoiding processed foods as much as possible. Choosing nutrient-dense foods, cooking at home, and reading labels are excellent ways to avoid processed foods and maintain a healthy lifestyle.