Beyond the Label: Unmasking the Truth About "Natural" Foods

Processing, Nutrients, and More: How 'Natural' Stacks Up Against True Health

The world is filled with many amazing foods that provide superior levels of nourishment and may have potential medicinal or tonic properties. 

Z Natural Foods is dedicated to providing customers with a diverse range of these high-quality foods in their most versatile forms. 

However, the world of “natural” foods is also filled with many myths and misconceptions based on the misuse of terms like “natural” and “processed”. 

Today, we examine some of the most common myths and misconceptions about natural foods and provide clarity on misleading concepts. 

Does “natural” always mean healthy?

This question may seem simple on the surface; however, several vital factors play a crucial role in answering it. 

Therefore, for this article, I will focus on answering this question in the context of food. 

However, to answer this question correctly, it is first essential to understand the distinction between using these terms when discussing food and other naturally occurring substances found in nature. While nature provides us with many wonderful foods and medicines, there are many natural substances that occur in nature that are toxic and deadly. 

Therefore, automatically assuming that everything natural is safe and healthy can be a life-changing mistake. 

Next, let’s define the terms ‘natural' and 'healthy' when specifically referring to food. 

According to the USDA, the term natural refers to “A product containing no artificial ingredients or added color, and is only minimally processed.” 

The term 'healthy' when describing food primarily refers to the nourishing value that food provides from the naturally occurring micro- and macronutrients, essential fatty acids, as well as other compounds in its wholesome state.

We also can’t discuss this topic without briefly defining the difference between minimally and highly processed foods. 

It is essential to understand that all food is processed on some level. 

Highly processed foods are so far removed from their wholesome state that they should really no longer be referred to as food. They contain a long list of ingredients used to preserve, stabilize, and enhance their taste with the purpose of creating an addiction to those foods. While highly processed foods may provide some nutrition, they offer no real nourishing value compared to whole, wholesome foods. 

However, chopping, blending, cooking, juicing, and fermenting are all forms of minimal processing. 

Each of these processes naturally adds an enhancing quality to the food, and in some cases, removes specific attributes. For example, while juicing fruits and vegetables provides a high concentration of phytonutrients, it also removes the essential fiber in that food. The fiber is an integral part of the equation, supporting healthy digestion and creating a “time-release effect” for the naturally occurring sugar. Cooking's ability to alter food from its original state is an excellent example and a testament to why the term ‘processed' is so misunderstood. 

The simple act of cooking and adding high-quality ingredients like olive oil can naturally enhance the flavor of food and make some essential nutrients within it more bioavailable. 

The following was stated in a study examining the Influence of cooking procedures on the bioavailability of lycopene in tomatoes. “ Raw crushed tomato consumption did not significantly influence plasma lycopene concentration. Consumption of raw crushed tomato with olive oil and cooked tomatoes with olive oil significantly increased blood lycopene levels.” 

The following was also stated in a comparative study examining the effects of cooking with olive oil versus sunflower oil on the antioxidant activity of tomatoes. 

• Consumption of tomato products with olive oil significantly raised the plasma antioxidant activity (FRAP) from 930 +/- 150 to 1118 +/- 184 micromol/l, p <.01), but no effect was observed when the sunflower oil was used. 

• The change (supplementation minus start values) in FRAP following the consumption of tomato products with oil was significantly higher for olive oil (190 +/- 101) than for sunflower oil (-9.6 +/- 99, p <. 005). 

Therefore, it was concluded that “the study results show that consumption of tomato products with olive oil but not with sunflower oil improves the antioxidant activity of the plasma.  

So, here is the answer to this question…

Suppose a food is in its healthy, unprocessed, or minimally processed state, and you don’t have an allergy or sensitivity to it. In that case, it is safe to assume that the term natural means healthy when applied to that specific food. 

Is fresh always better than frozen or dried?

The simple answer is no. 

However, I won’t just leave you hanging without providing context for my answer. While consuming fresh foods in their wholesome form is always better, the idea that we can’t replace fresh food with a frozen, powdered, or dried version to nourish our bodies is untrue. In some cases, this concept can offer opportunities that were not possible with the original food. 

Whey protein powders are a great example of this concept. 

For an individual who can’t drink milk or eat whole dairy foods, they may be able to use whey protein because all of the “stuff” that was difficult to digest has been removed. 

What's left is pure, clean food that's easy to digest.   

When foods are picked at the perfect ripeness and properly frozen or processed through a suitable drying method to create a powder, they offer an outstanding nutritional profile that, in some ways, surpasses that of the fresh version. Unfortunately, the short shelf life of fresh foods and the need for proper temperature control of fresh and frozen foods create barriers to unlimited versatility. 

As mentioned in many previous articles and product descriptions, foods in their dried or powdered form are tremendously versatile and have unique advantages over their fresh counterparts. 

There are many significant advantages to consuming dried, frozen, or powdered foods. 

Thanks to modern food preservation technology, we can extend the shelf life of food without adding preservatives and chemicals, and also create an end product that is highly versatile and as nutrient-dense as the fresh version. It is essential to grasp one of the most important processes that ultimately determines the quality of dried and powdered food: the drying process. It is no secret that air and moisture are the greatest enemies of these types of foods. 

However, it is essential to note two critical points: 

1. The quality of the raw materials used to produce a food powder is paramount. It predominantly determines the final product, ensuring the powder retains its natural richness and flavor profile. 

2. Not every food responds the same to these different methods. Therefore, using the correct method for each food is vital to get the best result. For example, berries respond very well to freeze-drying. In contrast, carrots and apples perform best when air-dried, and cheese and butter powders respond well to spray drying. 

There are many natural ways to dry foods and preserve their nutritional qualities, including low temperature, shade, air, sun, and freeze-drying. Ultimately, the quality of what you begin with predominantly determines the final product. Furthermore, the purpose of consuming specific foods also plays a vital role in answering this question. Therefore, it would be misleading to say that fresh is always better than frozen or dried in every situation.  

Does eating natural mean no need for exercise or other healthy habits?

This concept is all about simple math. If you only put in a 20% effort, you will only get 20% of the results. There is no one-sided health-enhancing protocol that supports vibrant health. So, in simple terms, eating healthy or taking a GLP-1 compound does not excuse you from all the other parts of a well-balanced lifestyle. You want proof? Stop that one thing and see what happens. 

As a retired elite-level competitive powerlifter, if I had only trained hard and ignored my nutrition and sleep, do you think I would have achieved the same results? Let me answer that question for you: HECK NO. Allow me to take you back down to planet earth for a brief moment. 

As a world traveler and someone who has visited several “Blue Zone” areas, I can assure you that their longevity results come from a combination of all aspects of their lifestyle. There is nothing singular about how people who achieve excellent health and longevity live their lives. 

In fact, many studies have shown that consistent social interaction with a variety of people who challenge you is equally as crucial as your diet. 

You may have noticed that when I wrote my previous articles about the Mediterranean lifestyle, I didn’t use the term' diet.” This term brings along some very negative aspects and a profound lack of success in maintaining a healthy body weight and improving overall health. As mentioned above, compliance and consistency get you to the winner's podium, and another crucial proven fact is that short-term fad diets never contribute to better health. 

In a world-renowned 80-year Harvard study on the importance of human connection and health, it was concluded that those who fared best were those who leaned on relationships with friends, family, and their community. 

The following was concluded in a study believed to be one of the first systematic reviews and meta-analyses, which provides a comprehensive picture of high adherence to the Mediterranean lifestyle and overall physical fitness. “A high Mediterranean lifestyle adherence was associated with higher levels of cardiorespiratory fitness, musculoskeletal fitness, and overall physical fitness in the entire adult population.” It was further noted that age, sex, BMI, health, and smoking status intake did not influence the strength of these associations. 

Are all organic foods better for you?

While organic foods (specifically whole, minimally processed foods) are generally a better choice, that doesn't mean it's necessary to buy everything organic or certified organic. Before I dive into this question, let’s take a look at where “organic” tends to make very little difference. 

In a world filled with highly processed foods, the organic industry is always coming out with “healthier” alternatives for things like engineered and flavored chips and squiggly- shaped cheese snaps. However, while these products may be made with “better” ingredients, they are still highly processed junk that offers no real nutritional benefits. Furthermore, they eat away at your valuable calories if you're a calories-in versus calories-out kind of person. 

Now, let's take a look at where organic shines regarding lifestyles focused on whole foods. Is it really necessary to buy only organic when purchasing nuts, grains, fruits, and vegetables? Regarding nuts, seeds, and grains like rice, it's definitely a better choice to buy and consume these foods with as few chemicals and pesticides as possible, especially if you live in the United States. 

However, when it comes to fruits and vegetables, it's best to follow the “Clean 15” and “Dirty Dozen” lists. These are lists that look at the foods with the highest and lowest levels of pesticides and their residues. It's best to review lists for the current year and even make comparisons to the previous year. 

Some of the most common foods recommended for buying organic include berries, apples, leafy greens, peppers, pears, grapes, peaches, and cherries. It is important to note that every country may have different standards for defining organic and the level of pesticide residues considered safe for consumption. Ultimately, the suggestions I made above are a good guide and starting point when choosing what to purchase organically.  

In conclusion, while the natural food industry has many great qualities, it's essential to examine and understand the intricate details. 

Don’t be misled by buzzwords and terms used in over-generalized contexts, as you might be led to believe something is better or worse than it is. If you base your decision on the value foods play in specific situations, you are more likely to make good choices. 

Go here to review our incredible collection of Freeze-Dried foods:

Freeze-Dried Collection

About Michael Stuchiner, Master Herbalist
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing and has worked in different areas of this field for over 25 years. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about the use of medicinal and tonic herbs, as well as foods traditionally found in local markets in the 35 countries he has visited. Michael brings you his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel (A Master Herbalist Perspective). He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.