Food processing
What is food processing?
Food processing takes many forms, and simply means that a food has been altered from it’s original natural state.
It can be as simple as heating food. There are many ways that food may be processed including:
- fertilizing
- freezing
- dehydrating
- cooking – boiling, steaming, frying etc
- milling to remove husks and turning wheat into flour.
- pasteurization
- cutting and peeling
How does processing help?
- Preserves food extending their life – canning, freezing, dehydrating
- Makes food more palatable – cooking, dehydrating, milling
- Makes food safer. eg pasteurization, canning
- makes it more convenient – milling, canning, freezing
How does it impact food?
Food that is processed can make it safer to eat, but it also can greatly affect nutrient content.
- Fertilizers can reduce vitamin C levels in fruit and vegetables
- Cutting, peeling and milling can remove fibre and reduce other nutrients in food.
- Cooking food can particularly affect water-soluble nutrients. These are vitamin C and B vitamins. Some options retain vitamins better such as
- Dehydrating reduces vitamin C but concentrates other nutrients such as fibre. It also makes it more energy dense.
- Pasteurization makes foods safer to consume
Food processing and weight management
Food processing can have a positive or negative affect on weight management depending on the type of processing
Fibre – Foods that have been processed to remove fibre are less filling which can impact feeling full. A lack of fibre can also affect the gut microbiome which affects the absorption of nutrients and impact the bodies ability to manage weight.
Nutrients – Some process can reduce nutrients, which can impact bodily systems and affect weight management
Energy – Some processing can increase the energy density of food. eg. dehydration. Think of grapes as a good example. The dried version, sultanas is less filling but energy dense, concentrating sugars in our diet
Convenience – Canned, frozen and milled products are convenient which can make it easier to make home cooked meals that match your nutrient requirements.
Taste – Cooked foods can be more palatable, increasing weight management adherence with tasty food.