What Are You Really Eating? The Hidden Dangers of Processed Foods and Seed Oils

Processed foods are everywhere, and they have quietly become a normal part of the modern diet. But not all processed foods are the same. The NOVA classification system groups them into four categories, from unprocessed (like fresh fruits and veggies) to ultra-processed foods (UPFs), which often include additives, flavor enhancers, preservatives, and artificial colors.

The biggest concern is with UPFs, which are highly manufactured, low in nutrients, and designed to be addictive. These include packaged snacks, sodas, frozen meals, flavored yogurts, sugary cereals, and fast food. Eating too many of these is linked to obesity, diabetes, heart disease, and even cancer. They also lack fiber, which can hurt gut health and increase inflammation.

Reading labels is key, especially in our community where food is a big part of how we show love. But many of the items that seem affordable and convenient, like pan dulce, boxed rice mixes, flavored yogurts, or brightly packaged snacks, can actually be ultra-processed foods in disguise. A long list of ingredients, especially ones you can’t pronounce, is a red flag. Watch out for added sugars (like high-fructose corn syrup), seed oils (canola, corn, soybean), hidden sodium, food dyes and preservatives (Guar gum). Free apps like Yuka or the EWG’s food database can help, but nothing beats cooking at home with real ingredients, like fresh cilantro, garlic, and frijoles de la olla.

We know many Hispanic families are juggling a tight food budget while trying to feed a household. Ultra-processed foods often seem like the best deal, boxed items last longer, fast food is everywhere, and frozen meals are quick after a long workday. But those savings can come at a cost to our health. Cooking with simple, whole ingredients doesn’t have to be expensive or time-consuming. Dry beans, brown rice, seasonal produce, eggs, and fresh herbs go a long way and bring back the flavors our abuelas trusted. Even swapping one processed meal a day for a home-cooked dish makes a difference. One way to make that easier is to keep some homemade staples ready each week. Cook a batch of rice or quinoa, beans, and fresh tortillas on Sunday, and keep some pico de gallo or guacamole in the fridge. These simple, traditional foods can become the base for quick, nourishing meals all week long, tostadas, bowls, burritos, or just a warm plate shared with someone you love. It’s not about perfection, it’s about progress rooted in love and tradition.