The standard American diet is one of the leading causes of obesity and related illnesses. Americans consume excessive saturated fats, refined grains, and added sugars while eating fewer vegetables, fruits, whole grains, dairy products, and healthy fats. According to the Centers for Disease Control and Prevention (CDC), nearly 42% of adults in the U.S. are obese. Healthy foods are often more expensive than processed alternatives, loaded with salt, refined grains, sugar, and unhealthy fats. The CDC also reports that high blood pressure and cholesterol—caused by excessive salt intake—are leading contributors to heart disease and strokes (Thompson Health).
In the so-called “Western diet,” food has been replaced by nutrients and common sense by confusion. Some argue that processed foods are beneficial as they are safe, long-lasting, and can have added nutrients. Others believe processed foods are unhealthy because they are calorie-dense, low in protein, and filled with additives like excessive sugar, salt, and fat that harm health. I agree with the latter: processed foods are detrimental because they are calorie-heavy, nutrient-light, and packed with harmful additives such as chemical preservatives, artificial colors, sweeteners, and excessive sugar, salt, and fat.
One reason processed foods are unhealthy is that they undergo physical, chemical, or biological transformations to increase shelf life, improve taste and texture, or make them more convenient. Euroinnova International Online Education states that processed foods have more disadvantages than advantages. While they offer benefits such as longer shelf life and health improvements like pasteurization—eliminating harmful bacteria—they often involve the addition of excessive artificial nutrients, vitamins, or minerals to meet daily recommended intake levels (Euroinnova).
However, the drawbacks are significant. Processed foods can cause cellular disorders and cancer, especially when consumed regularly. Their high-fat content raises triglycerides and cholesterol, impairing cardiovascular function and promoting hypertension. They are also associated with elevated glucose levels, hyperinsulinism, and long-term diabetes. These foods induce severe inflammation in the stomach and intestines, leading to abdominal pain, acid reflux, and, in extreme cases, cancer.
Additionally, they negatively affect the intestinal tract, causing diarrhea and stress (Euroinnova). Studies published by Nature demonstrate that additives used to enhance texture and preservation can alter gut microbiota, trigger inflammation, and lead to chronic diseases. Trehalose, a common sweetener in the food industry, has been linked to increased infections caused by Clostridium difficile bacteria. While its use is approved, the long-term effects of consuming these relatively new chemical substances are still unknown.
Proper nutrition is vital for gut health, and neglecting it disrupts the microbiota balance. Gut bacteria can breach intestinal barriers, leading to chronic diseases such as allergies, obesity, type 2 diabetes, inflammatory bowel disease, and colon cancer (qtd. in Microecology Institute). For these reasons, I believe processed foods are harmful because their natural essence is altered through excessive physical, chemical, or biological processes. These processes often involve the addition of excessive additives like sugar, salt, and fat, which harm human metabolism and cause chronic conditions such as obesity, diabetes, and cardiovascular and cerebrovascular diseases.
Another reason processed foods are harmful is their reliance on artificial nutrients—substances often mistaken for food—widely consumed in the “Western diet.” In his book In Defense of Food, journalist and author Michael Pollan argues that most of what we eat today isn’t food. Instead, we consume “edible food-like substances” that are products of food science rather than nature. Many of these products boast health claims on their packaging, which should be a red flag that they are far from healthy (Pollan).
This means we consume artificial nutrients, preservatives, stabilizers, emulsifiers, antioxidants, and acidulants instead of natural foods. Pollan suggests that in recent decades, we have ceded authority over what we eat to scientists, food marketers (often an unhealthy alliance of the two), and, to a lesser extent, the government, with its ever-changing dietary guidelines and perplexing food labels and pyramids. For this reason, I believe processed foods are harmful because, instead of real food, we consume food-like substances laden with additives that are the products of food science rather than nature.
Some argue that processed foods are beneficial because they are safe, long-lasting, and convenient. A social communications graduate, Rosemary Feliz, notes in her article Understanding the Advantages and Disadvantages of Processed Foods that these products save time, offering a quick and convenient solution for busy lifestyles (Feliz). She also mentions that preservation technologies keep foods fresh longer, reducing waste and providing access to various products. Moreover, some processed products are fortified with essential nutrients, addressing common deficiencies and contributing to a more balanced diet.
While this may be true, if processed foods merely aimed to improve safety, save time, reduce waste, and fortify nutrition, the problem would be less significant. However, the issue extends beyond these advantages. Processed foods contain excessive calories, low protein, and harmful additives like preservatives, artificial colors, sweeteners, and excessive sugar, salt, and fat. These ingredients negatively impact health, causing obesity, diabetes, and chronic conditions like heart disease, strokes, and colon cancer.
Conclusion
Processed foods are unhealthy because they are loaded with added sugars and saturated fats that contribute to health issues such as obesity, heart disease, and strokes. Processing methods like high-temperature cooking result in the loss of essential nutrients, reducing the nutritional quality of these products. Additionally, additives like preservatives, sweeteners, and colorants can have long-term effects, including severe inflammation in the stomach and intestines. Consumers are increasingly questioning the safety of these ingredients. Balance and moderation are key to a healthy diet. While processed foods may offer convenience and accessibility, it’s essential to recognize their disadvantages. Adopting a diet rich in fresh, whole foods and minimizing reliance on heavily processed products can help maintain a healthy lifestyle in the long run.
ABOUT THE AUTHOR
Luis Henry Contreras Del Aguila
Food Industries Engineer Universidad Nacional Agraria de la Selva- Tingo Maria- Peru
Master in Agribusiness Administration ESAN University – Lima-Peru
CEO, Country Agribusiness
REFERENCES
Euroinnova. “¿Conoces los alimentos procesados? En Euroinnova te contamos cuáles son”. www.euroinnova.com, https://www.euroinnova.com/blog/alimentos-procesados
Feliz, Rosemery. “Conozca las ventajas y desventajas de los alimentos procesados”. www.elcaribe.com.do, 12 de Nobviembre del 2023, https://www.elcaribe.com.do/gente/nutricion-y-bienestar/conozca-las-ventajas-y-desventajas-de-los-alimentos-procesados/
Instituto de Microecologia. “Aditivos alimentarios: ¿Qué impacto tienen en nuestra salud?”. /microecologia.es, 22 de julio de 2019, https://microecologia.es/aditivos-impacto-en-nuestra-salud/#:~:text=La%20prestigiosa%20revista%20Nature%20re%C3%BAne,el%20desarrollo%20de%20enfermedades%20cr%C3%B3nicas.
Polland, Michael. In Defense of Food. New York, Penguin Press, 2006.
Thompson Health. “Why Is American Food So Unhealthy?”. www.thompsonhealth.com, January 17, 2023, https://www.thompsonhealth.com/Education/Wellness-Hub/Health-News/Latest-Health-News/why-is-american-food-so-unhealthy#:~:text=According%20to%20the%20Dietary%20Guidelines,solid%20fats%20and%20added%20sugars