More ingredients, less nutrients
The opposite of a whole food is a refined or processed food. The more refined or processed a food is, the less it resembles the original food, the more original nutrients are lost and the longer the ingredient list on the food label becomes. Some nutrients that are destroyed in the refining and processing of foods may be added back; but since we don’t know all the nutritional compounds in a food, they cannot all be added back! Most refined grain products add thiamin, riboflavin, niacin, and iron back, but the other vitamins, minerals and phytochemicals are lost. Processing of grains began as early as the fourth century B.C. White bread was a status symbol, with dark bread relegated to peasants, athletes and slaves. However, even that far back in history, some people — including Hippocrates — insisted that whole grains were better for health. B-vitamins were first discovered in the husks of rice in the early twentieth century. We now know that valuable vitamins and minerals and other nutrients lurk just underneath surface of the bran or husk of all grain and under the peels of fruits and vegetables!
Processing of milk (pasteurization and homogenization) destroys the natural properties of raw milk and milk products. God put animal fat with animal meat for a reason. Could raw milk and animal meat actually be good for us?
‘Power of whole foods’
Research shows that whole foods rich in natural vitamins, minerals, antioxidants, phytochemicals, proteins and fats are what make our body, and especially our brain function as it should. Some snack food, fast foods, and manufactured foods do not. We will explore these and other examples of the nutritional benefits of whole natural foods. The power of whole foods as God created them is amazing!
Since whole foods are so much better for our bodies, you may need some guidelines for retaining the nutrients in whole foods. So here we go:
- Select produce with care; look for any damage.
- Eat produce as soon as possible. If storage is necessary, be sure it is airtight.
- When storing produce, avoid excessive heat, light, air (especially dry air), or moisture. Don’t allow the produce to be cut or bruised. If produce is stored at room temperature, avoid direct sunlight
- Wash fruits and vegetables just before eating or preparing.
- If possible, eat vegetables and fruits whole, including skin, husks, membranes, and seeds.
- If cooking vegetables and fruits, steam, microwave or stir-fry them.
- If boiling vegetables and fruits, many vitamins and minerals will remain in the water, so use it!
- Reheat leftover produce in a microwave, if possible, for quick heating.
- Store virgin olive oil in a dark, cool place
- Store whole grains and cereals in the freezer if not using right away
- Choose organic grass-fed meat and poultry (and eggs of the same) when possible
- When possible, choose organic milk and milk products, including butter, from grass fed cows.
Since we can’t turn back the clock, it is likely that we will always be eating and cooking with some processed food products. However, we can consciously choose whole natural foods and processed foods with the smallest ingredient list on the label. Food labels must include a list of ingredients in descending order by weight. Look for a whole food listed first. Also beware of hydrogenated fats and sugars near the beginning of the list: hydrogenated or partially hydrogenated fats, high fructose corn syrup, sucrose, maltose, dextrose, hydrolyzed starch, invert sugar, or molasses.
Health consequences
Artificial food additives are another issue related to refined and processed foods. Chemicals are added to processed foods to improve shelf life, storage time, flavor, nutritional value, and attractiveness and to make food more convenient and easy to prepare. Again, the more ingredients listed on the food label, the more additives are probably in that food product. Common sense should tell us that the more artificial ingredients we consume, the more health risks we are taking. Various food additives have been implicated in increasing the risks of allergies, asthma, behavioral changes, impaired immune function, and cancer – to name a few.
If this is a risk for adults, it is an even greater risk for children. Foods that contain chemicals in amounts that would not be harmful to adults might be dangerous for children, because the chemicals could accumulate more quickly due to their small size. We simply do not know what effect decades of consuming food additives and chemicals will have on our children. Other additives that end up in meat, poultry, eggs and dairy products from antibiotics and hormones given to animals may also be worrisome. The issues of antibiotic and hormone residues in these foods will be discussed in later chapters. It’s really scary!
Read food labels! Additives to limit or avoid include artificial colors and flavors, artificial sweeteners and fats, nitrites and nitrates, sulfites, and preservatives (BHA, BHT, EDTA, etc.) Remember: If it is hard to pronounce, it is probably artificial!
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
