Fresh bread can be defined as an “ultra-processed food.” Photo/Getty Images
question: A recent article suggested that some ultra-processed foods may not be as harmful as we are led to believe. Are there any ultra-processed foods that are considered “good” or should they be avoided completely?
answer: Food processing is not simply “good” or “bad.” It’s a spectrum, from
Unprocessed and minimally processed foods on the one hand and ultra-processed foods on the other. Over the past few years, many studies have linked ultra-processed foods to health risks. That includes a new study from Harvard University that links two food groups to an increased risk of heart disease. However, the same study also listed some ultra-processed foods that may have health benefits. So, are ultra-processed foods good or bad?
In recent years, the focus of food health advice has shifted from nutrient content to processing methods. This reflects growing awareness of the potential link between industrially processed foods and the rise in chronic diseases such as type 2 diabetes. A Harvard University study published in The Lancet found that eating ultra-processed foods is associated with increased risk of cardiovascular disease and coronary heart disease.
A previous Harvard University study published in the British Medical Journal (BMJ) found that adults who consumed the most ultra-processed foods had a 4% higher risk of death and an 8% higher risk of death from neurodegenerative diseases. did.
Researchers developed the Nova classification system to investigate the link between food processing and health. Classify foods into four groups based on their level of processing.
Group 1 includes unprocessed or minimally processed items such as fresh produce, grains, nuts, and meat. Group 2 covers processed cooking ingredients such as oil, butter, and salt. Group 3 consists of processed foods that combine ingredients from Groups 1 and 2, such as canned vegetables, fresh bread, cheese, and cured meats.
Group 4 consists of ultra-processed foods and, unlike Group 3, contains little or no whole food ingredients. They typically contain five or more ingredients, including substances such as protein isolates, additives, colorants, and emulsifiers (ingredients not found in home kitchens), and are generally high in energy, fat, sugar, salt, and fiber. There aren’t many. Examples include instant soups, mass-produced breads, sweetened cereals, packaged snacks, soft drinks, and many convenience foods.
Processed meat topped the list of high-risk ultra-processed foods in the BMJ and Lancet study. The Lancet study also found that beverages with added sugar or artificial sweeteners are associated with increased cardiovascular risk.
However, the Lancet study also found that some foods that fall into the ultra-processed category are associated with improved health outcomes, including whole grain breads, cereals, yogurt, and some savory snacks. . But isn’t it standard health advice to avoid all ultra-processed foods?
The reality is that classifying processed foods into artificial categories that indicate how they are processed is an imperfect art. We’ve known for several years that processed meats are associated with poorer health, and whole grain bread and yogurt are associated with better health. The problem is that whole grain bread is classified as ultra-processed, just like processed meat. As a result, Harvard researchers recommended deconstructing the classification of ultra-processed foods to create a more “nuanced understanding of their effects.”
The Public Health Communication Center Aotearoa recently published a briefing on ultra-processed foods, urging health professionals to be cautious in how they talk about this food category. “There is ongoing debate about whether these foods should be classified as harmful, especially if they provide essential nutrients,” says lead author Christina Cleghorn. In fact, ultra-processed foods are affordable and often have long shelf lives, making them a popular option for families facing food insecurity, Cleghorn said.
The Nova system highlights the risks of industrially produced foods and the need for improvements by multinational food companies.
The category is in need of refinement for health researchers, but by adhering to a “less is more” approach, we can focus on whole foods such as fruits, vegetables, whole grains, legumes, and minimally processed foods. A preference for foods, including ultra-processed items such as whole grain bread and low-fat yogurt. Create balanced, nutritious, and convenient meals.
