Food Processing and Nutrition in Grand Rapids, Michigan

Almost all food is processed in some way before we eat it. In Grand Rapids, MI, where busy work schedules, cold winters, and convenience foods are common, understanding how food processing affects nutrition can help you make healthier choices for yourself and your family.

Commercially, food is processed mainly to:

  • Eliminate harmful micro-organisms that can cause foodborne illness
  • Extend shelf life and make foods easier to store and transport

Even simple actions like cooking at home, chopping vegetables, or combining ingredients into a recipe are forms of food processing.

How Food Processing Affects Nutrients

Processing can change the nutrient content of food. Some vitamins and beneficial plant compounds are more sensitive to heat, light, and oxygen than others.

Vitamins Most Affected by Processing

Water-soluble vitamins are the most unstable during processing and storage. These include:

  • Vitamin C
  • B-group vitamins (such as thiamine, riboflavin, niacin, folate, vitamin B6, vitamin B12)

These vitamins dissolve in water and are easily destroyed by:

  • High heat (boiling, long cooking times)
  • Exposure to air (oxygen)
  • Strong light

Fat-soluble vitamins – vitamins A, D, E and K – are generally more stable during processing and storage, although they can still be lost with very high heat or long storage times.

More stable vitamins include:

  • Pantothenic acid (vitamin B5)
  • Biotin (vitamin B7)
  • Vitamin K
  • Vitamin D

Farming, Fertilizers, and Nutrient Content

Most plant foods in Michigan and across the U.S. are grown using fertilized soils. High use of nitrogen fertilizers can reduce the vitamin C content in some fruits and vegetables.

Current research suggests:

  • The type of fertilizer (organic vs. synthetic) does not significantly change the basic nutrient content of the plant
  • The overall growing conditions, soil health, and how long food is stored and transported (for example, traveling from other states to Grand Rapids) can influence vitamin levels

Buying locally grown produce from West Michigan farmers’ markets can help reduce storage time and may help preserve some nutrients.

Milling and Refined Grains

Cereals such as wheat can be milled to remove the fibrous outer layers (the bran and germ). This process:

  • Removes most of the dietary fiber
  • Reduces B-group vitamins, vitamin E, phytochemicals, and some minerals

This is why:

  • Wholemeal/whole wheat bread is more nutritious than white bread, even if white bread is fortified
  • Fortification can add back some vitamins and minerals, but not all the natural phytochemicals and fiber that were removed

The “fiber” added back to some refined products is often resistant starch, which may not provide the same overall benefits as the natural mix of fibers in whole grains.

Blanching, Canning, and Freezing

Before many vegetables and fruits are canned or frozen, they are blanched – briefly heated with steam or hot water.

Blanching

Blanching:

  • Helps preserve color, texture, and safety
  • Can cause loss of water-soluble vitamins, especially vitamin C and B-complex vitamins

Canning

Canned foods are heated inside the can to:

  • Kill harmful micro-organisms
  • Extend shelf life

Effects of canning:

  • High heat can affect taste and texture
  • Preservatives are generally not needed in canned foods because heat treatment provides the preservation
  • Water-soluble vitamins can be reduced, but:
    • Some canned foods (like tomatoes and beans) can still be quite nutritious
    • Canned options can be valuable in Grand Rapids winters when fresh produce is more expensive or less available

Freezing

Freezing is one of the best methods for preserving nutrients:

  • Nutrient value is mostly retained during frozen storage
  • Most nutrient losses occur:
    • During processing before freezing (such as blanching)
    • During cooking after the food is thawed

In West Michigan, where fresh local produce is seasonal, frozen fruits and vegetables are often just as nutritious as fresh options transported long distances.

Pasteurization and High-Pressure Processing

Pasteurization

Pasteurization involves heating liquids like:

  • Milk
  • Fruit juices

to specific temperatures to destroy harmful micro-organisms.

  • The nutrient value of milk is generally well preserved during pasteurization
  • For fruit juices, some vitamin C is lost with heat treatment

High-Pressure Processing (HPP)

High-pressure processing is a newer method used for some foods, including certain fruit juices:

  • Uses high pressure, with or without mild heat, to kill micro-organisms
  • Better preserves:
    • Vitamin content (especially heat-sensitive vitamins)
    • Flavor
    • Color

You may see HPP juices and ready-to-eat foods in larger grocery stores in Grand Rapids.

Dehydrating and Drying Foods

Dehydration removes water from foods such as:

  • Fruits (like apples, cherries, berries)
  • Some vegetables and herbs

Effects of dehydration:

  • Can reduce vitamin C
  • Can concentrate other nutrients, including fiber, because water is removed
  • Makes foods more energy-dense (more calories in a smaller portion), which can contribute to weight gain if eaten in large amounts

If dehydrated foods are later reconstituted and boiled, more vitamins can be lost into the cooking water.

Preparing Vegetables: Where Nutrients Are Lost

Many vegetables are peeled or trimmed before cooking. However:

  • Most vitamins and minerals lie close to the skin or in the outer leaves
  • Excessive peeling or trimming can significantly reduce nutrient content

Water-soluble vitamins can also be lost into cooking water, especially during boiling.

Example: Boiling Potatoes

  • Boiling potatoes can cause much of the B vitamins and vitamin C to move into the cooking water
  • You can still benefit from these nutrients if you use the cooking water:
    • For soups
    • In stews
    • As a base for sauces

Cooking Methods That Preserve Nutrients

Cooking doesn’t always reduce nutrition; in some cases, it improves it.

Cooking Can:

  • Make food safer by destroying harmful bacteria
  • Improve taste and texture
  • Break down tough plant cell walls, making some nutrients and phytochemicals more available

For example:

  • Cooked tomatoes provide more available lycopene (a beneficial phytochemical) than raw tomatoes

Better Cooking Methods for Nutrient Retention

To preserve more vitamins and minerals:

  • Microwave, steam, roast, grill, or stir-fry vegetables rather than boiling them in large amounts of water
  • If you do boil vegetables:
    • Use the cooking water in soups, sauces, or casseroles

Tips to Preserve Nutrition at Home in Grand Rapids

Given our cold winters and reliance on both fresh and packaged foods, these steps can help you protect nutrient content:

Store Foods Properly

  • Keep cold foods cold (refrigerate or freeze promptly)
  • Store produce in a cool, dark place or the refrigerator, depending on the item
  • Avoid long storage times – try to use fresh produce within a few days

Use More of the Vegetable

  • Keep and use the outer leaves of vegetables like cabbage or lettuce unless they are wilted or damaged
  • Avoid excessive peeling of carrots, potatoes, and other root vegetables – scrub instead of peeling when possible

Choose Fresh and Minimally Processed When Possible

  • Use fresh ingredients when you can, especially during West Michigan’s growing season
  • When fresh local produce isn’t available, choose:
    • Frozen fruits and vegetables with no added sugar or heavy sauces
    • Canned vegetables with no added salt (or rinse them)
    • Canned fruits in water or 100% juice

Cook Foods Quickly

  • Cook vegetables until just tender, not mushy
  • Use shorter cooking times and less water to retain more vitamins

Ultra-Processed Foods: What Grand Rapids Families Should Know

Ultra-processed foods and beverages are products made using industrial techniques and ingredients that are rarely used in home kitchens. These foods are designed to be:

  • Very convenient
  • Very palatable (often “hyperpalatable”)
  • Long-lasting on store shelves

Common Industrial Techniques

  • Fractionation (breaking foods into components like oils, sugars, proteins)
  • Hydrogenation
  • Hydrolysis
  • Extrusion
  • Moulding
  • Pre-frying

Examples of Ultra-Processed Foods

  • Powdered and packaged “instant” soups, noodles, and desserts
  • Carbonated soft drinks and energy drinks
  • Confectionery (candy), biscuits, pastries, donuts
  • Sweetened breakfast cereals
  • Pre-prepared frozen meat, cheese, pasta, and pizza dishes
  • Sausages, hot dogs, burgers, and other reconstituted meat products

These products are widely available in Grand Rapids grocery stores, gas stations, and convenience stores.

Ultra-Processed Foods and Health

Ultra-processed foods typically:

  • Are high in added sugars, salt, refined oils, and unhealthy fats
  • Are low in fiber, vitamins, minerals, and phytochemicals
  • Are designed to be easy to overeat

Regular consumption is linked with:

  • Increased energy intake and weight gain
  • Obesity
  • Cardiovascular disease (heart disease, high blood pressure)
  • Metabolic diseases (such as type 2 diabetes)
  • Some types of cancer
  • Gastrointestinal disorders
  • Depression and poorer mental health

In Michigan, where rates of obesity and heart disease are higher than national averages, limiting ultra-processed foods and focusing on whole or minimally processed foods is especially important.

Local Nutrition and Health Resources in Grand Rapids, MI

If you want personalized guidance on food processing, nutrition, or healthy eating:

  • Your primary care provider (PCP)

    • Physicians and nurse practitioners with Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health can help you understand how your diet affects conditions like high blood pressure, diabetes, and heart disease.

  • Registered Dietitians

    • Available through major health systems in Grand Rapids
    • Can provide individualized meal plans, label-reading education, and guidance on using processed foods wisely

  • Kent County Health Department

    • Offers nutrition education, WIC services, and community health programs
    • Website: search for “Kent County Health Department nutrition”

  • Grand Rapids Public Health and Community Programs

    • Look for local classes and workshops on healthy cooking, food safety, and shopping on a budget

Key Points

  • Processes that expose foods to high heat, light, or oxygen cause the greatest nutrient loss, especially for vitamin C and B vitamins.
  • Boiling vegetables (like potatoes) can cause B and C vitamins to leach into the cooking water; you can retain some nutrients by using that water in soups or stews.
  • Freezing generally preserves nutrients well; canned foods can also be nutritious, especially when fresh produce is limited in Michigan winters.
  • Choosing whole grains, minimally processed foods, and healthier cooking methods helps preserve nutrients.
  • Ultra-processed foods like instant soups, sugary drinks, and processed meats are convenient but linked to higher risks of obesity, heart disease, and other chronic conditions.
  • Grand Rapids residents can access support through local health systems, dietitians, and the Kent County Health Department to build healthier eating habits year-round.