Exploring the Truth About Whole Foods vs. Processed Foods with Nutritionist Alyssa Mosgopoulos

As we continue to promote a healthy heart and body at Flashpharmacy.com, we are joined by our guest blogger and nutritionist Alyssa Mosgopoulos 

that gives us some great insights on Whole foods vs. Processed Food and great tips on how to incorporate healthy whole foods in your daily routine. 

Alyssa is a Certified Nutritional Practitioner with a deep commitment to holistic health and healing. She earned her certification from the Institute of Holistic Nutrition in 2022 and is currently pursuing an MSc. in Global Food Security and Nutrition at the University of Edinburgh.

Alyssa’s passions lie in the interconnectedness of holistic health, where she explores the intricate relationship between nutrition, well-being, and the broader global context of food security. She works towards empowering individuals and communities to achieve optimal health through sustainable and holistic approaches.

Food for Thought: The Whole Truth 

Comparing Whole Foods to Processed Foods

Whole foods are foods that are in their most natural form, which means that they are unrefined or processed industrially. They are nutrient-dense, high in fibre, vitamins and minerals, and provide the nutrients your body needs for health and wellbeing. 

When thinking about whole foods, think fresh fruits and vegetables, whole grains, nuts, seeds, legumes, lean meats, fish, and dairy products such as plain yogurt and cheese.

Processed foods are foods that have been modified and undergone changes to their natural state, through processes such as cooking, preserving, refining, or adding ingredients. These alterations are made to improve the taste, texture, appearance, shelf life, or convenience of the food, and they are generally packaged. 

Processed foods include canned foods, packaged snacks, breakfast cereals, deli meats, frozen dinners, and sugary beverages. 

While not all processed foods are completely unhealthy, those that undergo extensive processing often contain high amounts of refined sugars, unhealthy fats, sodium, and artificial additives, which can have negative implications for health when consumed regularly.

The Health Benefits of Whole Foods

Gut Health: Whole foods, particularly fruits, vegetables, whole grains, nuts, and seeds, are excellent sources of dietary fibre. Fibre is important for digestive health and for supporting a healthy gut microbiome. Over time, poor gut health is associated with digestive issues such as bloating, constipation, and irritable bowel syndrome (IBS), as well as inflammation and a weakened immune system.

Metabolic Health: Regular consumption of processed foods can lead to insulin resistance, which increases the risk of type 2 diabetes. Processed foods are often calorie-dense but low in nutrients and can alter our hunger signals and contribute to weight gain and obesity. Whole foods naturally have a lower glycemic index and can help stabilize blood sugar levels, reduce insulin resistance, and lower the risk of type 2 diabetes.

Inflammation: Many processed foods contain ingredients that promote inflammation in the body such as refined sugars, artificial trans fats, and high levels of omega-6 fatty acids. A diet high in processed foods can increase the risk of developing these chronic conditions over time.

Cardiovascular Health: Whole foods, particularly those rich in omega-3 fatty acids (such as fatty fish, flaxseeds, and walnuts), soluble fibre (such as oats and legumes), and antioxidants (such as fruits and vegetables), can help reduce inflammation, lower LDL cholesterol levels, and improve overall heart health. Many processed foods contain high amounts of sodium, saturated and trans fats, which can contribute to heart disease.

How to Incorporate Whole Foods into your Daily Routine

Here are some practical tips to help you incorporate whole foods into your daily routine: 

• Plan your meals and snacks each week: planning ahead can help you make healthier choices and avoid relying on processed convenience foods
• Keep healthy snacks readily available to avoid reaching for processed snacks when hunger strikes.
• Read labels carefully when buying packaged foods and Choose products with minimal ingredients, avoiding those with added sugars, unhealthy fats, and artificial additives.
• Shop the perimeter of the grocery store: focus on the perimeter of the store where fresh produce, meats, dairy, and whole grains are typically located
• Cook at home as much as you can. Life can get busy, but prioritising home cooked meals and experimenting with new recipes can go a long way both health and budget wise. 

Being mindful to incorporate more whole foods into your diet can contribute to better health outcomes, increased energy levels, and a reduced risk of chronic diseases. Not only does consuming whole foods ensure that you’re getting a wide range of nutrients that are essential for maintaining optimal health. The whole foods approach promotes mindful eating habits, a greater appreciation for the taste and quality of food, and a deeper connection with where your food comes from.

Hope we have given you some food for thought and watch out for next time when we take on herbal medicine and natural remedies. 

Until next time,
Alyssa