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Fresh and whole foods naturally have a relatively short shelf life, and this presents a problem when trying to feed a large population. The food industry thought they solved this problem decades ago, but now we are seeing the devastating unintended consequences of a diet high in processed and preservative-laden foods.
In this article, I want to share some of the chemical toxins that are produced by processing foods – with the hope of motivating you to source fresh, whole foods as much as possible.
The Biggest Culprit
After the FDA took cholesterol out of the American diet in the 1960s, good fats were replaced with trans fats, hydrogenated oils and vegetable oils used as preservatives that were refined, bleached, boiled and deodorized. Today, these oils are still in supermarket breads, crackers, pre-packaged foods, desserts and most baked goods. These processed fats have slowly compromised our digestive systems.
Type II diabetes, obesity and depression are all connected to whether or not you have healthy liver function and the ability to burn and utilize good fats as energy. If you cannot effectively digest fats, you store them and gain weight. If you cannot deliver good fats to the gut and brain, neurotransmitters that are required for mood stability become depleted. The liver is the primary regulator of fasting glucose levels, and when it becomes congested with processed dietary fats it becomes unable to regulate healthy blood sugar levels.
In one study, a diet of processed foods increased the risk of metabolic syndrome by a whopping 141 percent. (1) In the same study, those who ate a whole food, non-processed diet that included whole grains and whole wheat reduced their risk of metabolic syndrome by 38 percent.
Metabolic syndrome includes:
- Abdominal obesity
- High triglycerides
- Low HDLs
- High blood pressure
- High blood sugar
Stress, processed foods, bad fats, environmental toxins and pesticide-laden foods have all contributed to the alteration of the microbiome and the breakdown of digestion. Let’s take a deeper look at some of the toxins produced from processed foods.
7 Toxins Created By Food Processing
1. Heterocyclic Aromatic Amines (HAAs)
These are cancer-causing chemicals produced by the damage of proteins under high heat and processing foods. HAAs are present in many protein-rich foods of animal origin, including pre-packaged or cooked meat, fish, poultry and gravies and sauces derived from pan residues and scrapings of cooked meats.
2. Polycyclic Aromatic Hydrocarbons (PAHs)
Polycyclic aromatic hydrocarbons (PAHs) are known carcinogens that are formed from the incomplete combustion of fossil fuels such as wood, coal and oil. PAHs can enter the food chain from environmental contamination or from food processing. Foods containing the highest concentrations of PAHs include cooked or smoked meat or fish, smoked or cured cheese, tea and roasted coffee.
3. Acrylamide
Acrylamide is mutagenic, neurotoxicant, reproductive toxicant and carcinogen from high heat cooking of starch-based foods include bread, bakery products, breakfast cereal, chips, French fries, cocoa-based products and coffee.
4. Chloropropanols
Chloropropanols are carcinogens formed from the breakdown of protein during the manufacturing of processed foods. They are found in soybean oil, cereal, toasted bread, coffee, cheese, licorice, baked goods, processed garlic, liquid smokes, malts, cured or smoked meat or fish or soups, prepared meals, savory snacks, gravy mixes and soy sauce.
5. Furan
Furan is a mutagenic and carcinogenic by-product of high heat treatment of carbohydrates. They are found in processed canned and jarred goods such as as soups, pastas, sauces, gravy and baby food and brewed coffee.
6. Trans fatty acids
Trans fatty acids are produced from the hydrogenation of liquid oils (mainly of vegetable origin). This produces solid fats and partially hydrogenated oils such as margarines, spreads, shortenings and frying oil, which are more stable than liquid oils.
They have been found to increase bad cholesterol and decrease good cholesterol and have been associated with an increased risk of coronary heart disease.
7. Nitrosamines formed during drying, curing and preserving
Nitrosamines are carcinogenic agents formed during food processing. They are found in processed cheese, soybean oil, canned fruit, meat products, cured or smoked meats, fish and fish products, spices used for meat curing, beer and other alcoholic beverages, meat products and fish. Drying, kilning, salting, smoking or curing promotes formation of nitrosamines.
Joan says
I really try to eat a plant based diet with a minimal amount of meat and processed food but articles like this are not helpful to the formation of a healthy balanced lifestyle. They inspire fear about things that are not readily identifiable and cross just about everything that is not raw food off the list. My mother in law is 96, fit as a fiddle with a mind sharp as a tack and she has always enjoyed her morning coffee and her two glasses of wine in the evening. She is a happy camper and I think one’s love of life and enjoyment have helped her stay healthy so long.
Fayette says
I was really surprised to see what the ingredients were. These are not ones that we can see on the label even if the manufacturer were concerned about putting relevant ingredients on the label. All the more reason to eliminate processed food of all kinds. I don’t think we should have any fear associated with this knowledge, it is not about fear. It is about knowledge, the knowledge to make informed choices. Many of us are not financially able to eat all organic, grass fed or free range even though we know what is best. BUT if we know what is in the things we are forced to buy because of circumstances in life, then we can make the best decisions based on that knowledge. We still have choices and one choice is always going to be better than an other. The point is we have the knowledge and opportunity to choose and we know what we are getting and can alter something else in our life and environment in our best effort to balance it out. Lets face it our world has become toxic on too many levels, we have to do the best that we can in our spheres to counteract it and at least not add to it.
charie says
I guess moderation is the key. you can apply 85/15 rule of choosing your diet. Some of us it is impossible to achieve a 100% healthy eating habit, from time to time you want to indulge in a guilty pleasure food that you enjoy even it is less unhealthy.
Anne says
Although I always find these articles of interest, this one just depressed me. Yes, the list seems overwhelming. I do my best to feed my family whole foods, but this makes it seem like even that is somewhat futile — and it would have to almost be a full-time job to avoid the above. Ugh.
pat says
wow… yes, please write more about how we ‘digest’ this on a daily basis at our tables and in the kitchen as we prepare our foods.
many thanks for all your work.
Sharon says
I agree with Karen… Tea? There’s research to suggest it has anti-cancerous properties, specifically green tea. I think more clarification is needed on this article. I hope you do a follow-up.
Karen says
The list of foods with these deadly by-products seems overwhelming. How does one determine what to eat or not. For instance, how can one have coffee and some of the other foods in the diet? What do the labels read for these substances?
John Douillard says
It is difficult to know – light roasts are heated at a lower temp. I have not looked into coffees that are specifically free of PAH’s. Aero or French pressing use less heat and do not further burn the coffee as espresso can. Be well.