Embracing whole foods: The benefits of unprocessed and minimally processed foods
With the rise of convenience foods and plant-based alternatives, it’s easy to lose track of how different types of food impact our health and the environment. Recent studies reveal significant insights into the benefits of unprocessed and minimally processed foods, the nutritional differences between grass-fed and plant-based meats, and the impact of food processing on cardiometabolic health. Together, these findings underscore the importance of choosing whole, natural foods whenever possible. Let’s dive into what each study tells us about eating for optimal health and sustainability.
Unprocessed Foods and Their Impact on Health and Protein Quality [1]
A recent study explores how different levels of food processing affect diet quality and health outcomes. The research shows that French adults who consume more unprocessed or minimally processed foods have better quality protein intake and overall diet quality compared to those who eat more ultra-processed foods. Here’s what that means:
Higher-Quality Protein Intake: Individuals consuming whole foods—such as lean meats, fish, nuts, legumes, and vegetables—get more balanced, high-quality protein that meets their body’s needs better than the protein found in ultra-processed foods.
Better Diet Quality: Unprocessed foods are rich in essential nutrients like vitamins, minerals, and fiber, whereas ultra-processed foods are often filled with additives, sugar, unhealthy fats, and excess sodium, leading to poor diet quality.
Lower Cardiometabolic Risk: People who prioritize unprocessed foods are less likely to experience cardiometabolic issues like heart disease, high blood pressure, and type 2 diabetes, thanks to the nutrients and healthy fats these foods provide.
The takeaway? Opting for whole foods over processed ones can lead to a healthier, more balanced diet, reducing the risk of chronic health problems and helping us meet our body’s nutritional needs.
Comparing Grass-Fed and Plant-Based Meats: Nutritional Differences Beyond the Label [2]
With plant-based meat alternatives growing in popularity, understanding how they compare to traditional meat is essential. The study reveals key differences in the nutrient profiles of grass-fed meat versus plant-based meat. Though plant-based and grass-fed meats may look similar on Nutrition Facts panels, they offer distinct nutritional benefits at a molecular level:
Grass-Fed Meat Advantages: Grass-fed meat contains nutrients unique to animal sources, such as certain amino acids, omega-3 fatty acids, vitamin B12, and bioactive compounds beneficial for brain health and muscle function. These nutrients are not typically found in plant-based meat.
Plant-Based Meat Characteristics: Plant-based meats often contain antioxidants and fiber-related molecules derived from plants. While these compounds offer health benefits, they aren’t the same as those found in animal meat, highlighting that plant-based and grass-fed meats fulfill different nutritional needs.
This study shows that while plant-based meats are a suitable alternative for those looking to reduce animal product consumption, they aren’t nutritionally identical to grass-fed meat. For consumers, this means understanding the unique benefits of each option and choosing according to personal health needs.
The Environmental and Health Benefits of Grass-Fed Meat [3]
The study reveals that meat and dairy products from grass-fed animals contain higher levels of health-promoting plant compounds known as phytonutrients compared to those from grain-fed animals.
Here are the main findings:
Higher Phytonutrient Content: Grass-fed meat and milk have higher levels of phytonutrients like terpenoids, phenols, and carotenoids. These compounds are associated with anti-inflammatory and antioxidant properties, which can contribute to better health and lower the risk of chronic diseases.
Environmental Benefits: Grass-fed livestock farming often requires less intensive resources and can be more sustainable than conventional livestock production. By using grazing systems that restore soil health and support biodiversity, grass-fed farming can contribute to a more environmentally friendly food system.
Furthermore, supporting grass-fed livestock farming can contribute to more agricultural practices, making it a win for both health and the environment.
Making Healthier and More Sustainable Choices
So, what do these studies collectively tell us? To promote personal health and reduce our environmental impact, focusing on unprocessed and minimally processed foods, understanding the distinct nutritional profiles of various protein sources, and choosing sustainably raised meat and dairy are crucial steps. Here are a few ways to incorporate these insights into daily life:
Prioritize Whole Foods: Build your meals around fruits, vegetables, lean proteins, and healthy fats. Minimize ultra-processed foods whenever possible to improve diet quality and reduce your risk of chronic diseases. Processed foods often contain more added ingredients that are bad for your health, like vegetable oils and preservatives, therefore negating the good ingredients they do have in them.
Choose Protein Wisely: If you eat meat, consider grass-fed options for the additional phytonutrients and potential health benefits. If you’re plant-based, diversify your protein sources (like legumes, nuts, seeds, and high-quality plant-based alternatives) to get a broad range of nutrients.
Support Sustainable Farming: Where possible, select products from farms that prioritize sustainable practices, such as grass-fed and organic options. Supporting such systems helps promote better environmental outcomes and can encourage more sustainable agriculture.
Conclusion
In an era of ultra-processed convenience foods, these studies remind us of the health and environmental benefits of choosing whole, natural foods. From improved cardiometabolic health and protein quality to better nutrient profiles and sustainable farming practices, opting for unprocessed foods, grass-fed meats, and plant-based proteins can help us lead healthier lives while supporting a more sustainable food system.
By making informed choices, we can contribute to a world where food supports both our health and the planet’s well-being. Let’s start by prioritizing foods that are closer to their natural form, and by doing so, we can pave the way toward a healthier, more sustainable future.
For more information, you can explore the studies here:
[1] Salomé, M., Arrazat, L., Wang, J., Dufour, A., Dubuisson, C., Volatier, J., Huneau, J., & Mariotti, F. (2021). Contrary to ultra-processed foods, the consumption of unprocessed or minimally processed foods is associated with favorable patterns of protein intake, diet quality and lower cardiometabolic risk in French adults (INCA3). European Journal Of Nutrition, 60(7), 4055–4067. https://doi.org/10.1007/s00394-021-02576-2
[2] Van Vliet, S., Bain, J. R., Muehlbauer, M. J., Provenza, F. D., Kronberg, S. L., Pieper, C. F., & Huffman, K. M. (2021). A metabolomics comparison of plant-based meat and grass-fed meat indicates large nutritional differences despite comparable Nutrition Facts panels. Scientific Reports, 11(1). https://doi.org/10.1038/s41598-021-93100-3
[3] Van Vliet, S., Provenza, F. D., & Kronberg, S. L. (2021). Health-Promoting Phytonutrients Are Higher in Grass-Fed Meat and Milk. Frontiers in Sustainable Food Systems, 4. https://doi.org/10.3389/fsufs.2020.555426