How much of your food is ultra-processed? The answer is probably more than you think.
Ultra-processed foods account for nearly 60% of energy intake in the United States, according to a study published in . British Journal of Medicine. Foods like frozen pizza and pink iced donuts clearly fit this category, but there are other ultra-processed foods you might be eating without realizing it.
What are ultra-processed foods?
Most of the foods we eat have been processed to some degree, such as heating, freezing, crushing or pasteurizing. However, moderate amounts of processing aren’t necessarily a bad thing, and in some cases can actually make food safer to eat. But superprocessing goes one step further.
most widely used food classification systemUltra-processed foods are called “industrial formulations” made primarily from substances extracted or processed from food, with added chemical additives and little or no natural foods. The manufacture of these foods requires a series of different steps and usually a long list of ingredients.
Why are ultra-processed foods bad for you?
“Ultra-processed foods typically contain elements known to be detrimental to health, such as added sugars, artificial colors, chemical preservatives, high levels of sodium and saturated fat,” says registered dietitian. blog author Sarah Garrone says: love letter to foodSaid Newsweek. “Combining these ingredients can cause health problems such as: cancer, Cardiovascular disease and all-cause mortality. “
In addition to these additives, ultra-processing often removes important nutrients from whole food ingredients, he said. Samantha Casettyan expert in plant-forward nutrition and wellness, and co-author of the book Sugar Shock.
“Ultra-processed foods are also unhealthy because they contain few if any nutrients and not enough vitamins, minerals and antioxidants. [and] And ultra-processed foods typically have most of their fiber content removed, so if you’re eating mostly ultra-processed foods, it’s going to be impossible to meet your fiber needs,” Cassetti said. rice field. Newsweek.
A diet high in ultra-processed foods is also linked to the destruction of the microbial community that lives in our gut, known as the microbiome, which plays a vital role in everything from digestion to mental health.
The problem is, our brains are wired to crave the ingredients in ultra-processed foods, even if they’re bad for us. “Ultra-processed foods are very beneficial for your taste buds and your brain because they’re laced with sugar, salt, fat, and possibly other artificial flavor enhancers,” says Cassetti. “These foods are less satiating and tend to trigger the release of dopamine, a neurotransmitter involved in pleasure and reward, in the brain, making it easier to overeat.”
Which foods are ultra-processed?
It’s not always obvious if something is ultra-processed, and even some foods that are advertised as healthy often fall into this category.
“Many foods designed for health purposes, such as weight loss or added protein, are frequently highly processed and contain large amounts of not-so-healthy ingredients,” Garrone said. “For example, many protein bars, diet shakes and energy drinks are highly processed.
“Several [other] Foods that have been kept under wraps but are still highly processed include granola, protein bars, flavored yogurts and even some breads. “
Even lean protein can be misleading. “All packaged deli meats are ultra-processed, and we know that red deli meats are especially unhealthy,” Cassetti said. “That’s why it’s best to limit these foods. White deli meats are still inconclusive, so eating less and replacing them with whole foods like rotisserie chicken or whole roast turkey is a good idea.” is.”
Vegan meat substitutes aren’t always much better, and often have multiple layers of processing to turn the plant-based protein into a meat-like mimic. In fact, according to a study published in a journal, nutrition journal found in 2021 that vegetarians and vegans tend to eat more ultra-processed foods compared to meat eaters and pesitarians.
In summary, the foods below are often marketed as “healthy,” but are still highly processed and may be loaded with artificial ingredients.
- protein bar
- Granola
- protein shakes and energy drinks
- deli meat
- flavored yogurt
- Vegan meat
How can I avoid ultra-processed foods?
One of the biggest advantages of ultra-processed products is their ingredient list. “If it has dozens of ingredients, especially if it doesn’t look like real food, it’s an indication that it’s probably been heavily processed,” says Garrone. .
“You can also check the percentages on the Nutrition Facts label to see how much sodium, added sugars, and saturated fat the product contains. And, of course, when it comes to food, it bears little resemblance to anything found in nature, such as bright orange cheese crackers or purple energy drinks, and is probably ultra-processed. I guess.”
Cassetti also recommends looking for whole foods such as nuts, beans, seeds, fruits, vegetables, and whole grains in your ingredient list. “Ideally, the packaged food you buy should be made primarily of these ingredients,” she said.
Making your own food is a great way to limit artificial ingredients, but not everyone has the time to invest in cooking.
“You don’t have to eliminate convenience to eat less ultra-processed foods,” says Cassetti. “There are many foods that are less processed but that make life easier.
“Think canned low-salt beans, no-sugar pasta sauce, washed salad greens, frozen fruits and vegetables, pre-cut vegetables and fruits, roasted nuts, rotisserie chicken, canned tuna. We are looking for convenience products with minimal processing, such as whole grain breads and low-sugar whole grain cereals.”
Making healthier choices doesn’t mean you have to give up ultra-processed foods entirely. But there are easy ways to incorporate more whole foods into your diet.
“You can start by mixing high-sugar cereals with whole-grain, low-sugar cereals,” Cassetti says. “Alternatively, try adding frozen edamame and frozen broccoli to your mac & cheese. Doing so will increase your intake of whole foods and end up eating less mac & cheese. Small changes like this can go a long way in helping you improve the quality of your diet.
“A healthy diet leaves room for all foods, but we know that the more natural your foods are and the more all-plant-based you focus on, the better your health will be.”
That doesn’t mean you should punish yourself for the odd occasion that you’ve eaten something ultra-processed. “Sometimes in the real world it’s unavoidable,” says Garrone. “Try to eat the least processed foods possible, but don’t worry too much about the occasional ultra-processed meal. A healthy diet plays a role in the big picture. “
Do you have a health issue that concerns you? Have questions about ultra-processed foods? Let us know at [email protected]. Expert advice can be sought and your story may be featured. Newsweek.
