Convenience at a cost?

Personal trainer and former chef Ian Eassom weighs up the effects of choosing processed foods.

We all love processed foods, not only for the taste but for the convenience and the lack of time we sometimes have in our lives to prepare food from scratch. Even when we make homemade foods, we often use processed ingredients to save time.

Processed foods can have both positive and negative effects on our health, depending on the type and degree of processing. 

Negative effects:
• High in unhealthy fats, sugar and salt: Many processed foods contain trans fats, added sugars, and excessive sodium, which increase the risk of obesity, heart disease, diabetes and high blood pressure.
• Low nutritional value: Highly processed foods often lose essential nutrients such as fibre, vitamins and minerals, making them less beneficial compared to whole foods.
• Increased risk of chronic diseases: studies link ultra-processed food consumption to a higher risk of cancer, metabolic disorders and cognitive decline.
• Additives and preservatives: Some artificial colours, flavours and preservatives may have negative health effects, including allergic reactions and potential links to hyperactivity in children.
• Can often lead to overeating: Processed foods are engineered in a way that makes you want to eat more, leading to overconsumption and possible weight gain.

Potential benefits:
• Longer shelf life: Processing helps prevent spoilage and reduces food waste.
• Convenience: Ready-to-eat and frozen meals save time and effort.
• Fortification: Some processed foods are enriched with vitamins and minerals, helping prevent deficiencies (e.g., fortified cereals and milk with vitamin D).

So not all processed foods are bad. Minimally processed options like frozen vegetables, canned beans, and whole-grain breads can be part of a healthy diet. However, reducing the intake of highly processed foods like sugary drinks, instant noodles and fast food can significantly improve long-term health.

Addiction and mental health issues
Many processed foods contain artificial flavours and additives that make them highly palatable and addictive. Diets high in processed foods have been linked to an increased risk of depression and anxiety.

How to reduce processed food consumption:
• Eat more whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.
• Cook meals at home using fresh ingredients.
• Read food labels and avoid products with long ingredient lists, artificial additives, or excessive sugar and sodium.
• Choose natural snacks like nuts, seeds, and yogurt instead of chips or sweets.
• Foods rich in omega-3 fatty acids, such as salmon, can help counteract some of the negative effects of processed foods, particularly by reducing inflammation, improving heart health, and supporting brain function.

Here’s how:
• Reducing inflammation: Processed foods, especially those high in trans fats and refined sugars, trigger chronic inflammation in the body, which is linked to heart disease, diabetes and cancer. Omega-3 fatty acids, found in salmon, flaxseeds, walnuts, and chia seeds, help reduce inflammation by balancing the ratio of omega-6 to omega-3 fats in the body.
• Improving heart health: Processed foods often contain unhealthy fats (like trans fats) and excessive sodium, which can raise blood pressure and cholesterol levels. Omega-3s help lower triglycerides, reduce blood pressure, and support heart rhythm, counteracting these harmful effects.
• Supporting brain and mental health: Diets high in processed foods have been linked to cognitive decline, depression, and anxiety due to artificial additives, high sugar content, and poor nutrient profiles. Omega-3s, especially DHA and EPA (found in fatty fish like salmon, sardines and mackerel), are essential for brain function and mood regulation.
• Enhancing gut health: Processed foods often lack fibre and contain artificial sweeteners and emulsifiers that can harm gut bacteria. Omega-3s promote a healthy gut microbiome by reducing gut inflammation and supporting beneficial bacteria.
• Reducing the risk of metabolic disorders: High-sugar and highly processed foods contribute to insulin resistance and metabolic syndrome. Omega-3s improve insulin sensitivity, helping regulate blood sugar levels.

The best Omega-3 rich foods to include in your diet are fatty fish, e.g. salmon, sardines, mackerel and trout, as well as plant-based sources such as flaxseeds, chia seeds, hemp seeds and walnuts.

So what we need now is a simple dish that will help. This baked salmon and ratatouille recipe, kindly cooked and presented to me by my good friend and chef Denis Robinson, can be prepared in advance and is usually served hot but is a dish I like to eat cold as well.

The combination of vegetables in ratatouille, including aubergine, courgettes, bell peppers, and tomatoes, is high in fibre. This promotes digestive health and helps regulate blood sugar levels.

Antioxidants: Vegetables like tomatoes (rich in lycopene), bell peppers (packed with vitamin C), and aubergine (which contains antioxidants like anthocyanins) help combat oxidative stress, protecting your cells from damage.

Baked salmon and ratatouille

Method:
For the Baked Salmon:

1. Preheat the oven to 200°C.
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on top of sliced lemon on the baking sheet.
4. Drizzle the fillets with olive oil, and sprinkle with salt and pepper.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.

For the Ratatouille:

1. Heat the olive oil in a large skillet or saucepan over medium heat.
2. Add the diced onion and garlic. Sauté for 2-3 minutes until softened and fragrant.
3. Add the courgette, bell pepper, and tomatoes to the skillet. Stir in the tomato paste (if using), oregano, salt and pepper.
4. Cover and simmer for about 15 minutes, stirring occasionally, until all the vegetables are tender and the flavours have melded together.
5. Adjust seasoning if needed and garnish with basil.

Detox moves
Finally, I can’t resist giving you three exercise moves to help open up the digestive system and detox the body:

Shoulder stand
This one’s a bit of a challenge and can be done with your feet against the wall, but it’s great for improving your digestive system.

Locust pose 
Another one for improving digestion, but also good for the glutes and thighs.

Chair pose twist
Again it’s all about the digestive organs but great to improve our flexibility and core strength too.
All three moves can be done for just a few seconds to start with, then working your way up to possibly half a minute in each pose. They can be performed any time, although possibly not straight after my recipe.

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