11/07/2026
Processed foods are foods that have been altered from their natural state by adding preservatives, sugar, salt, unhealthy fats, artificial flavors, or colors to improve taste and shelf life. Examples include packaged snacks, instant noodles, sugary drinks, processed meats, and ready-to-eat meals. Regular consumption is associated with obesity, type 2 diabetes, hypertension, cardiovascular disease, and fatty liver disease.
Refined oils are vegetable oils that undergo extensive processing, including bleaching, deodorizing, and high-temperature refining. Common examples are refined sunflower, soybean, corn, and palm oils. While refining removes impurities, it also reduces some natural antioxidants and vitamins.
Excessive intake of refined oils, especially through deep-fried and ultra-processed foods, may contribute to inflammation and adverse metabolic health. Using oils in moderation, avoiding repeated heating, and choosing minimally processed oils (such as cold-pressed mustard, groundnut, sesame, or extra virgin olive oil where appropriate) can be a healthier approach.
Key message:
A diet centered on fresh, minimally processed foods, whole grains, fruits, vegetables, legumes, nuts, and moderate amounts of healthy oils is associated with better long-term health than one high in processed foods and repeatedly heated refined oils.
