Published on February 18, 2025
Our food choices affect our health. A meal consisting of whole grains, fruits and vegetables is considered good for health. On the other end of the spectrum are ultra-processed foods which are energy dense and can adversely impact our health.
Ultra-processed Foods
Ultra-processed foods are foods prepared from processed ingredients like refined flour, sugar and margarine. Unlike processed foods which contain few and basic ingredients, they contain multiple ingredients. They are rich in unhealthy fat, carbohydrates, sugar and/or salt. They are energy-dense, and low in fiber and nutrition. They contain additives to enhance flavor, texture, and visual appeal, which make them irresistible and binge worthy.
Ultra-processed foods are easily available, need minimal preparation (if at all), are often affordable and heavily marketed. The list includes pastries, candy, fast foods, soft drinks, pre-prepared frozen dishes, to name a few.
Ultra-processed foods – Health effects
The increased consumption of ultra-processed foods goes hand in hand with rising obesity rates. Obesity affects more than 1 billion people worldwide. It is linked to conditions like type 2 diabetes, abnormal cholesterol levels and heart disease. The high salt content of ultra-processed foods could contribute to high blood pressure. When these foods are consumed, the intake of healthy foods is reduced; this could result in micronutrient deficiencies. The chemical additives increase the risk of inflammation and possibly even cancer. Their packaging can release chemicals into the foods resulting in hormonal and other changes.
Eat Healthy
Opt for natural food choices or those that are unprocessed or minimally processed. Meals should include whole foods like fresh fruits and vegetables, meats, and grains. Eat home cooked food as much as possible. This practice allows the ingredients to be personally selected and reduce the use of additives and preservatives.
With current lifestyles, it is sometimes impossible to avoid ready-to-eat foods completely. But some practices could help to reduce their harmful impacts. For example, while purchasing, check food labels and be aware of the ingredients. Fortified processed foods that contain added micro-nutrients and vitamins could help to prevent their deficiency. Avoid binge eating as far as possible.
Reference:
Mambrini, S.P.; Menichetti, F.; Ravella, S.; Pellizzari, M.; De Amicis, R.; Foppiani, A.; Battezzati, A.; Bertoli, S.; Leone, A. Ultra-Processed Food Consumption and Incidence of Obesity and Cardiometabolic Risk Factors in Adults: A Systematic Review of Prospective Studies. Nutrients 2023, 15, 2583. https://doi.org/10.3390/nu15112583
Albuquerque, T.G.; Bragotto, A.P.A.; Costa, H.S. Processed Food: Nutrition, Safety, and Public Health. Int. J. Environ. Res. Public Health 2022, 19, 16410. https://doi.org/10.3390/ijerph192416410
LaFata, E.M., Allison, K.C., Audrain-McGovern, J. et al. Ultra-Processed Food Addiction: A Research Update. Curr Obes Rep 13, 214–223 (2024). https://doi.org/10.1007/s13679-024-00569-w
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