Minimizing Processed Food Consumption

Minimizing Processed Food Consumption

Many families with autism report that diet change has led to significant improvement in symptoms. The biochemical requirements of each individual are unique and can change over time. Reduced consumption of processed food is a great way to improve your child’s health.

Even if they are gluten-free dairy-free or soy-free, many foods that we consider healthy may still be highly They cause inflammation in the body. It is important to realize that our food choices can help reduce inflammation or increase it.

Researchers have found that for those with autism and OCD as well The food we eat affects everything from our mood to our behaviour and even sleep.

What is the difference between a whole-food and a processed food

The NOVA system identifies, and categorizes, the degree of processing that foods undergo.

The NOVA Categories

1. Unprocessed and minimally processed food. This refers to the edible parts that are taken directly from
2. Processed Ingredients for Culinary Use. These basic pantry staples
3. Contains foods that are made of category 1 or 2 foods, such as freshly baked bread, canned foods,
4. Ultraprocessed Foods. Ready to Eat, Industrially Formulated This results in little or no intact Group 1 food. Some examples include Doritos and Goldfish crackers.

Why less processing is better:

Food processing increases alter the nutrient content and chemical composition of food…and it’s not good! Each degree of processing can remove or compromise nutrients. Additives in enriched or fortified foods can also have undesirable side effects.

The goal of HTML0 is:

• Eat primarily from NOVA categories two (processed culinary ingredients) and one (unprocessed or minimally processed foods).
• Use moderation when you are consuming foods in category 3 (Processed Foods).
• Avoid foods that are classified as category 4 (Ultra Processed Foods).

• Most often, foods in their least-processed form have a higher nutritional value.
• Processed food tends to be higher in fat, sugar and salt; less nutrient-dense; and more inflammatory

Considerations when buying less processed foods

• The Number of Ingredients is Important
• Be aware of the possibility that your food has been ultra-processed.

Avoid:

• Avoid products that contain more than five ingredients
• Avoid products with ingredients that sound like they would be found in a lab.

Instead:

• Whole food ingredients should be fresh and ideally organic.
• Consider:
  • Source (where and how the food was grown).
  • Packaging (aluminium, plastic or no packaging).
  • Both of these can contribute to chemicals in the product you will not find on the label.

What Artificial Additives Are There?

Preservatives and emulsifiers are among the most common.

• Check labels for additional ingredients added by manufacturers to improve flavour, texture, colour, shelf-life, or nutritional content.
• In moderation, one or two additives that are naturally derived and non-GMO may be okay for some people. These choices may make it more difficult for people with sensitive digestive systems.
• Additives can include preservatives and emulsifiers as well as enriched or fortified food, natural flavours, dyes, and food colours.

Preservatives:

• Food additives, such as preservatives, can make food last longer or taste more delicious.
• Aspartame, potassium sorbate or sodium benzoate are all examples of preservatives that you may find on labels.
• According to research, sodium benzoate can cause hyperactivity, anxiety and allergic symptoms in vitro. It also causes DNA damage and oxidative stress, which hurts the immune, liver and kidney systems, as well as fertility.
• Aspartame is broken down by the body into methanol. This is problematic because methanol breaks down further into formaldehyde. Formaldehyde is a neurotoxin and a carcinogen.
• Some combinations of preservatives can be problematic. The carcinogen benzene can be produced when benzoate reacts with ascorbic acid.

Emulsifiers:

• Emulsifiers are substances that bind liquid and solid ingredients together.
  • Peanut butter is a good example.
• Some are made from natural materials, while others are synthesized.
• These products can be made from sources that are highly allergenic, or GMOs.
  • In such cases, extraction is a complex process.
• These foods can be difficult to digest and even affect gut health.
• According to research, emulsifiers may cause intestinal inflammation.
• Studies on mice show that emulsifiers can alter the gut microbiome and lead to anxiety and social problems.
• Individual tolerance to emulsifiers is highly individual. Consider the frequency of consumption and inflammation in your gut.

Avoid using emulsifiers at all costs

Avoid carrageenan (methylcellulose), PPG (Polypropylene Glycol), Polysorbate (80), and methylcellulose.

Instead:

• Moderation is key.
• Choose safer alternatives such as sunflower lecithin.
  • Lecithin can be derived from soya, eggs, or sunflowers.
  • The most popular option would be sunflower lecithin, as it is the least allergenic of all three and has a gentler extraction process.

Foods that often contain emulsifiers

Nut butter (emulsifiers prevent it from separating), dairy-free milk alternatives like almond and coconut, ice cream, chewing gums, salad dressings, mayonnaises, frostings, processed meats and breads, as well as chocolate, candy and confectionery.

Fortified or Enriched:

When a product is enriched, it means that manufacturers have added nutrients lost in the processing.

Fortified food is food that has been “fortified” with additional nutrients.

Both scenarios use synthetic nutrients such as folic instead of folate.

Foods that are often fortified or enriched

Orange juice, milk, bread, flour, cereal.

You may notice the following on the label:

Some examples include B vitamins, beta-carotene (ferrous sulphate), Vitamin C (Ascorbic Acid), Vitamin D or amino acids that boost the protein content.

Food for Thought

• Choose minimally processed, whole foods.
• It allows the food to retain its natural nutritional value.

Artificial Food Dyes & Colors

Food dyes are used to replace the colour lost during processing. Food dyes are appealing to our visual senses and can help us identify food, supplements, and medications. Several studies highlighted a variety of challenges associated with artificial food colours including disruption in the balance of bacteria within the microbiome. Artificial food dyes are made from petroleum, formaldehyde and aniline. They can also contain sulfuric acid, hydroxides and other chemicals. Lead, arsenic, and mercury are also possible impurities. 

Avoid:

• Avoid foods that contain artificial food dyes, as these are ultra-processed.

Instead:

• Choose whole, fresh foods or products that contain whole fruits and vegetables.
• You can also request compounded versions of medications or supplements.

Artificial and Natural Flavors

Natural flavours are lost in processed whole foods. Further, the longer shelf/freezer lives degrade natural flavours. Food manufacturers therefore use artificial and natural flavouring additives to enhance and mimic flavour. These additives increase the addictive properties of the product and tell your brain that you want more.

Cost-effectiveness is another benefit of flavour additives. You can, for example, make something taste strawberry-flavoured without actually using strawberries. A valuable recipe is finding a flavour that’s cost-effective, addictive and popular. These recipes are kept secret by companies for financial reasons. The FDA doesn’t require flavour companies to disclose ingredients if all ingredients are deemed GRAS (generally recognized safe).

Artificial flavors These flavors are classified as “ultra-processed”. According to FDA definitions, these are chemicals that were not derived from nature.

Natural Flavors: These are flavours that come from food ingredients in their whole form, but they may have been processed to isolate and extract the flavour. They can also be a source of MSG.

Avoid:

• Avoid foods with artificial flavours on the label.
• Foods labelled “natural flavours”, “spices” or other vague flavour indications, do not provide specific information on the origin of these natural flavours (e.g. corn, soy) or how they were processed. Corn, soy or the way they were processed.

Instead:

• You can find this on labels and in stores that promote “no artificial additives.”
• Call the manufacturer for confirmation if you have any questions about the origin of a natural spice or flavour. You should be especially careful if you avoid sources such as corn and soy.

Is MSG or Glutamate-Free Available in Hidden Source?

In the 1980s, food manufacturers found alternatives to MSG. It was possible to avoid labelling MSG by using an alternative name or allowing it to be released into the food as a natural product of processing. Ingestion of foods that contain free glutamate or have been processed in a way to release more inflammatory free glutamate can increase symptoms for people with chronic inflammation. 

Use discretion when using

• Avoid processed or whole foods that have undergone grinding, long cook times, high heat, smoking, marinating, aging, fermentation (great for vegetables, not so great for proteins/fruits/starches) or hydrolysis. These foods include protein powders and chicken nuggets.
• Avoid natural flavours that are extracted through heavy processing or sources such as soy and corn.
• The link contains a list of the hidden names of MSG/free-glutamate and their sources in food.

Instead:

Choose food that contains whole foods in their natural state.

Do you use whole grains or refined grains?

The bran and germ of whole grains have not been removed. They tend to have more fibre and minerals in comparison with refined or fortified grain. This is why they are preferred. Processing to remove the bran or germ can also release inflammatory glutamate free from the protein structure.

For example: Brown Rice vs. White Rice The bran, germ and endosperm are all intact in brown rice. Each layer contains different minerals and nutrients. The bran and germ are removed from white rice, leaving only the starchy endosperm. This also contains the least amount of nutrients. After white rice has been digested it enters quickly into the bloodstream and causes a spike in blood sugar.

Avoid/Limit:

• Limit or avoid refined grains and flours found in cereals, crackers, white bread and white rice.

Instead:

• Search for ingredients that are organic, gluten-free and whole grain.

*Also, be aware of the source of grain products. The potential for pesticide and cross-contamination can pose a problem.

Does it contain refined oil?

Most cooking oils derived from seeds are highly refined. These oils are made with genetically modified plants and undergo extensive processing, including hexane-based solvents and high temperatures. Bleaching is also used, resulting in more toxic byproducts. Refined oils tend to be high in omega-6 fatty acids. Omega 6 and omega 3, both fatty acids, are present in the same proportion. It is important to maintain a balance in your diet. A higher ratio of Omega 6 can cause the body to produce anti-inflammatory chemicals.

Avoid:

Avoid oils that are highly processed and rich in omega-6 fatty acids, such as soybean, cottonseed, and canola oils. These oils can be found in cookies, crackers and breads. They are also present in salad dressings, mayonnaise and chips.

Instead:

You should look for products that contain avocado oil, olive oil and cold-pressed coconut oil.

Select whole foods or those that have minimal processing and additives. When combined with a diet tailored to their specific food sensitivities, reading labels can help reduce inflammation and symptoms for individuals with autism.