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Refined Foods Refined and
processed foods are rich in fat and calories and deliver low level nutrition
compared to the whole foods from which they were made.
In "white-food- diets", bones atrophy and bowels, menses, heart and arteries, kidneys and other organs, and their processes, tend to malfunction and become obstructed. Refined foods are
basically fiberless, loaded with refined sugars and salt, and most contain
hydrogenated vegetable oils, excess fat and chemical food
additives.
Fiber is an important but
indigestible food component. After fat, carbohydrate, and protein have
been digested, dietary fiber remains in the colon where it helps to guard
against constipation by increasing the volume and fluid content of stool.
Some types of fiber, like oat wheat bran, the pectin in apples and grapes, and
the guar gum in beans, may lower elevated blood cholesterol.
Fiber may also work with certain bacteria to manufacture chemicals that inhibit the formation of cancer cells in the colon. The National Cancer
Institute recommends 20 to 35 grams of fiber per day but the average American
only consumes about 12. It's difficult to figure how much dietary fiber a
particular food supplies so it is best to eat at least 3 to 5 servings of
fruits and 5 servings of vegetables per day. Unprocessed grains and
cereals, and dried peas and beans are among the best low-fat sources of fiber
and protein.
Synthetic fibers that the refined food industry has been adding to their foods merely boost appeal to those who are concerned about their dietary health however, in no way can these synthetic fibers compare to natural dietary fibers of whole foods. Fat is not "bad". We simply eat too much of it. Dietary fats are a concentrated source of food energy. They are also the source of linoleic acid, an essential nutrient, and the fat-soluble vitamins A, D, E, and K. While we all need some dietary fat each day, a tablespoon is about it. Many refined foods are loaded with the worst dietary fats. Triglycerides are fats that contain saturated, polyunsaturated and monounsaturated fats. Saturated fats are fatty acids that raise blood cholesterol levels. Margarine, butter, and fats in meat and dairy products are all especially high in saturated fats. Monounsaturated and polyunsaturated fats do not raise blood cholesterol levels. Each of these fats will be discussed in more detail later. The American Heart Association and the American Cancer Society suggest that we limit our fat intake to 30% of our total calories. Knowing what our foods contain is vital. Processed food using coconut oil, palm oil and palm kernel oil is highest in saturated fats. All oils are 100% liquid fat. All contain saturated fat, some more than others. Canola oil is the lowest in saturated fat. Dairy products are generally high in saturated fats and unrefined foods that are high are red meat, poultry, and fish. The more cholesterol and saturated fat you eat, the higher your blood cholesterol level and your blood pressure will be, both of these increase your risk of coronary heart disease. The excess salt and refined sugars added to refined foods will be discussed in detail at a later point. For now, let's move on and learn more about hydrogenation. |