Why whole foods are healthier than refined foods
In my articles, I often call products whole or unprocessed in an industrial way and urge them to be preferred. Refined foods can be considered the antipodes of whole foods in the world of food, I decided to write about some of them.
Refined oil, premium flour, white sugar. We are used to eating all this daily and take for granted. But by doing this, we daily deprive ourselves of important nutrients and useful components that were originally contained in these products, but were “extracted” from them during refining. Why do manufacturers do this? Of course, depriving vitamins of products is not their goal at all. Their goal is to extend the shelf life of the product, to make it as cheap as possible, suitable for the widest range of needs, “beautiful” and “tasty” (or tasteless, so that, for example, refined oil does not interrupt the taste of culinary products). For this, they use refining – the final cleaning of products, during which the so-called “ballast substances” are removed from it, including vitamins, minerals, antioxidants, amino acids, fiber, etc. As a result, we get a defective composition, but – Calorie-charged product. Let’s see which products are most often refined today to be more attentive to their choice.
This oil is necessary for a person to eat properly: it contains polyunsaturated fatty acids that protect our cells from destruction, as well as vitamins and nutrients.
The WHO cold-pressed vegetable oil and the Food and Agriculture Organization of the United Nations are called “oils obtained without changing the nature of the oil, only mechanical procedures, such as pressing and pressing, without heating. They can only be cleaned by washing with water, sedimentation, filtration and centrifugation. ” So get unrefined sunflower oil and a very healthy olive Extra Virgin.
But in addition to these methods, such as, for example, the extraction of oil with solvents are also used. A solvent is added to the prepared raw materials, which allows to obtain more oil than cold pressed, and then it is evaporated. True, there are fears that part of the solvent may still remain in the oil, which we will then buy. What other tests can vegetable oil be subjected to? Discoloration. Deodorization (that is, the oil is deprived of smell by distilling it with water vapor at temperatures above 230 degrees). Hydrogenation (hydrogenated trans fats are widely used in cooking). As a result, this oil passes through various chemical processes several times, cooling, heating.
Read more about the different types of fat and their health benefits / health here.
Cereals, cereals and flour
Oats, millet, rye, and other cereals are an important source of minerals, vitamins, and fiber, which are almost completely lost when premium grade flour, granola, or instant cereals are made from grain. Deep industrial processing changes the structure and chemical composition of the original grain, which makes the resulting product more “smooth” and sticky – and almost useless. More precisely, even harmful. In fact, refined and bleached flour is an “empty” starch that rapidly raises blood sugar and slags our body. Therefore, it is best to cook porridge from whole grains and buy or prepare baked goods from whole grain, gray wholemeal flour, peeled rye flour. Read more about whole grain products here.
Separately, I will say about rice. Many of us, from childhood, are accustomed to white polished rice – starchy, sweetish. And this is a bad habit! For many years, such rice was the staple food of the inhabitants of the countries of the Far East, which caused an epidemic of beriberi disease (vitamin B1 deficiency), which could only be cured with rice bran. But just the rice shell, rich in vitamins and nutrients, is removed by grinding it. This example can be considered the first recorded fact of the harm that refined products do to us.
We all know about the dangers of sugar, but we still cannot live without it. I would generally recommend avoiding foods with any added sugar (whether it is cane sugar, guava nectar, maple syrup and other sweeteners that are positioned as healthier). However, refined sugar is truly our number one enemy. After refining, it does not leave any useful elements that were in sugar beets or cane initially and were necessary for the assimilation of this product. Only completely empty calories remain. This sugar depletes our body, taking, in particular, the reserves of chromium, which is responsible for the metabolism of glucose. In addition, it dehydrates, draws energy and leads to the formation of toxins, oxidation, fermentation. All this guarantees a lot of health problems.