Diets With Unprocessed Foods

Unprocessed foods are simply foods in their pure and natural form. They include whole fruits and vegetables, whole grains, raw milk, fresh fish and seafood, some meats, nuts, seeds, unrefined oils, dry beans and legumes. Diets that focus on “clean eating,” which involves choosing unprocessed or minimally processed food, may include vegetarian, vegan, paleo and Mediterranean eating plans.

Maintaining a Healthy Weight With Unprocessed Foods

• Poor nutrition -- too much sodium, cholesterol, sugar and fat – is a major reason that most American adults are overweight. Unprocessed foods contain only natural sodium, cholesterol, sugar and fat, and they have the fiber, vitamins and minerals necessary to trigger fullness signals and help you stop eating before you take in more calories than you need. Energy density refers to the number of calories per serving of a specific food, and because unprocessed foods tend to have high water, vitamin and mineral contents per serving, they are generally much less energy-dense than processed foods.

Unprocessed Diet Options: Vegetarian, Mediterranean, Paleo

• Vegetarianism is an eating plan without meat, and veganism has no animal products at all. Although neither necessarily eschews processed foods, each does focus on natural vegetables, fruits, grains and plant-based proteins in their healthiest forms. The Mediterranean diet calls for eating fresh-caught fish, seafood and small amounts of meat. Its other staples are vegetables, whole grains, yogurt, fruit and extra virgin olive oil. The paleo diet is an homage to the way early humans ate, with a focus on unprocessed meat and seafood, eggs, fruits, vegetables, nuts, seeds and oils.
• Nutritionist's Take on Unprocessed Foods

• To get all of the nutrients you need to survive and thrive, it’s helpful to eat a variety of healthy foods from every main group. According to a 2009 editorial published in “Forbes” magazine from board-certified nutritionist Jonny Bowden, Ph.D., however, it’s more important to eat foods that haven’t been processed. As Bowden points out, humans throughout history have stayed healthy on diets high in saturated fat, low in protein or rich in meat and other animal products, with the one common feature being that their eating plans were based on unprocessed foods.

Drawbacks of Processed Foods

• According to the American Heart Association, more than three-fourths of the sodium in most Americans’ diets comes from processed foods. Too much sodium can raise your risk of high blood pressure, heart disease and stroke. Processed foods also tend to be more quickly digested than whole foods, which means they cause greater spikes and dips in blood sugar levels and are less filling overall. Unprocessed foods may take more time to prepare and eat, but they are also often less expensive per serving and can save you money over time.