Food Processing & Good Nutrition

Food processing is essentially the transformation of raw ingredients into food. This can be done through physical means, chemical methods, or the inclusion of additives to make products that are convenient, safe, and appealing for consumers. Unless a food is eaten exactly as it is found in nature, it has undergone some form of processing.

What’s a Whole Food?

Whole foods are those consumed in their natural state, with minimal alteration. These include fruits, vegetables, beans, grains, nuts, seeds, eggs, and unprocessed meats. Cooking, soaking, or basic milling can still be considered minimal processing, provided nothing artificial is added and no major nutrients are removed.

Is There Anything Wrong with Processed Foods?

Not all processed foods are bad. Everyday actions such as chopping vegetables, baking bread, or canning fruit are forms of processing. In fact, processes like freezing and canning often preserve nutrients and extend shelf life.

However, not all processing is equal. Ultra-processed foods such as sugary drinks, confectionery, ready-meals, and processed meats often contain additives, preservatives, and unhealthy fats that offer little nutritional value and can even contribute to health risks.

Benefits of Food Processing

• Food safety – Processes such as pasteurisation or canning destroy harmful bacteria and prevent foodborne illness.

• Preservation – Extends shelf life, making food more accessible worldwide.

• Nutrient conservation – Some nutrients are more available after processing (e.g. ground flaxseed for omega-3 absorption).

• Palatability and attractiveness – Improved taste, texture, and presentation.

• Support for special diets – Food processing allows for allergy-friendly, gluten-free, and fortified options.

• Nutritional boosts – Fortification (e.g. vitamin D in plant milks, iron in cereals).

Drawbacks of Food Processing

• Nutrient losses – Heat-sensitive vitamins like vitamin C may degrade.

• Additives – Certain colourants, flavourings, and preservatives can trigger adverse reactions in sensitive individuals.

• Cross-contamination risks – Particularly concerning for those with allergies.

• Contaminants – Poor processing or overcooking can generate harmful compounds such as nitrosamines, heterocyclic amines (HCAs), and oxidised fats, all linked to long-term health risks.

• Processed meats – High intake of cured or fried meats increases risk for cardiovascular disease and certain cancers.

Favoured Processed Foods

These are examples of processed foods that can be part of a healthy diet:

• 100% whole grains (oats, barley, quinoa, buckwheat)

• Pre-chopped or frozen vegetables and fruits

• Canned beans, lentils, or fish

• Natural nut and seed butters (no added sugar or salt)

• Fortified plant milks

• Soy products like tofu or tempeh

• Plain Greek yoghurt

• Ground seeds such as flaxseed

• Wholemeal pasta, couscous, or high-fibre cereals with no added sugar

Unfavoured Processed Foods

These are best limited or avoided:

• Confectionery (sweets, chocolates)

• Fast foods (burgers, fries, kebabs)

• Crisps and fried snacks

• Sugary drinks

• Pastries, cakes, and high-fat baked goods

• Low-fibre, sweetened cereals

• Processed red meats

Powdered Foods

Powdered foods are not new — humans have been grinding grains for thousands of years. Today, powdered formats extend beyond flour into protein powders, instant meals, and supplements. When done properly, powdered foods can make nutrition more convenient without harmful additives.

At Flush, we believe in purity and transparency. That’s why Flush GBI and related products never contain:

• Trans fats

• Monosodium glutamate (MSG)

• High fructose corn syrup (HFCS)

• Artificial preservatives (such as benzoates or BHA)

• Artificial colourants (such as azo dyes)

• Gelatin or animal-derived binders

• Fillers like pink slime, ammonia, or carbon monoxide

• Insect or animal-derived dyes (castoreum, carmine)

Bottom Line

Food processing is not inherently negative — it depends on the degree and the purpose. Minimal processing often makes food safer, more digestible, and more practical. Ultra-processed foods, however, can compromise nutrition and long-term health.

By focusing on whole and minimally processed foods, while using safe, clean supplements like Flush GBI to support digestion and gut health, you can enjoy the benefits of modern convenience without sacrificing wellness.