The Hidden Dangers of Processed Foods: Why Removing Them is The First Step to Reclaiming Your Health

Ali Segersten Jan 01, 2025

Imagine starting each day with renewed energy, a clear mind, and a body that feels strong and resilient. The 12 Gifts of Health is a transformative, step-by-step journey designed to help you resolve health concerns, enhance longevity, and lay the foundation for lasting vitality. True change isn’t about quick fixes—it’s about releasing what no longer serves you and embracing habits that nourish and restore. This journey is an opportunity to discover what truly supports your well-being and empowers you to thrive.

Lasting health isn't achieved overnight; it’s built through gradual, meaningful changes. The 12 Gifts of Health offers a sustainable roadmap to wellness by helping you eliminate harmful influences and integrate nourishing habits. Whether it’s removing foods that trigger inflammation, stepping away from stressful environments, or adopting new lifestyle practices that support sleep, movement, and nutrition, this process is about crafting a life that supports your long-term well-being. One of the most powerful ways to begin this transformation is by taking a closer look at the foods you consume daily.

Step #1: Remove Highly Processed Foods

To transform your health and unlock vitality, the most crucial step is removing highly processed foods from your diet. True healing can't occur when the body is overloaded with artificial ingredients, preservatives, and inflammatory compounds. Research shows that over 80% of chronic diseases can be prevented through simple lifestyle changes, yet more than 50% of all calories in the U.S. come from ultra-processed foods.

These foods trigger inflammation, disrupt metabolism, and are designed to be addictive with excessive sugar, unhealthy fats, and refined carbohydrates. Breaking free from these harmful foods is one of the best decisions you can make for your body, mind, and overall well-being.

The Hidden Dangers of Processed Foods

Processed foods are engineered for convenience, but they come at a high cost to your health. Here’s why they are so harmful:

1. Refined High-Sugar Foods: The Inflammation Trigger

Processed foods are often packed with refined sugars that cause blood sugar spikes, increase insulin resistance, and promote chronic inflammation. Excess sugar consumption has been linked to obesity, type 2 diabetes, heart disease, and even cognitive decline. By cutting back on refined sugars, you can stabilize energy levels, improve mood, and reduce the risk of metabolic diseases.

2. Food Chemicals, Additives, and Artificial Colorings

Many processed foods contain chemical preservatives, artificial sweeteners, and synthetic colorings that have been associated with hyperactivity, digestive issues, and even hormonal disruption. Ingredients like high-fructose corn syrup, aspartame, MSG, and artificial dyes can negatively impact brain function, gut health, and immune response.

3. Refined, Solvent-Processed Oils: The Silent Inflammatory Agents

Highly refined vegetable oils such as canola, soybean, and corn oil are extracted using chemical solvents and are often oxidized, contributing to chronic inflammation in the body. These oils contain high levels of omega-6 fatty acids, which, in excess, can increase the risk of cardiovascular disease, arthritis, and other inflammatory conditions. Replacing these oils with healthy fats like olive oil, avocado oil, and grass-fed butter supports heart health and reduces inflammation.

4. Highly Processed Meats: A Risk for Chronic Disease

Deli meats, sausages, and processed meats contain nitrates, preservatives, and inflammatory compounds that have been linked to an increased risk of cancer, heart disease, and digestive issues. Studies show that regular consumption of processed meats is associated with a higher likelihood of developing colorectal cancer and metabolic disorders. Opting for pasture-raised, minimally processed meats can make a significant difference in overall health.

Breaking Free: Small Changes, Big Impact

The good news? Small, intentional changes add up to lasting transformation. Rather than feeling deprived by eliminating processed foods, focus on embracing real, nutrient-dense foods that nourish your body at a cellular level. Whole, unprocessed foods provide the vitamins, minerals, fiber, and antioxidants your body needs to thrive. By shifting your mindset from restriction to nourishment, you’ll build sustainable habits that enhance your well-being and make healthy eating an enjoyable, fulfilling lifestyle.

Here’s how to start:

✔️ Swap refined sugar for natural sweeteners like honey or dates.

✔️ Choose whole grains over processed white flour products.

✔️ Cook at home with real, whole ingredients.

✔️ Replace processed snacks with fresh fruit, nuts, and seeds.

✔️ Switch out refined oils for cold-pressed, unprocessed options.

✔️ Opt for organic, pasture-raised proteins instead of processed meats.

By making these gradual, sustainable changes, you’ll begin to notice increased energy, improved digestion, clearer skin, and a more vibrant state of health.

Support for Dietary Change

The 12 Gifts of Health is about progress, not perfection. Step #1—removing processed foods—is a powerful way to reset your body and reclaim your health. As you take control of your nutrition and choose whole, nourishing foods, you’ll pave the way for deeper healing, greater vitality, and a more vibrant life.

A Clean Eating Diet, Mediterranean Diet, or IFM Core Food Plan are all excellent places to start! If you'd like support with nutrient-dense recipes and meal planning tools, consider a Nourishing Meals® monthly membership.

By eliminating the foods that no longer serve you, you're making space for the habits that truly support your well-being.

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About the Author

Alissa Segersten, MS, CN

Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 1,800 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.

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