Where once comfort often exceeds the nutritional value, a growing body of research it raises concerns about the health consequences of eating it ultra-processed foods. These foods undergo extensive industrial processing, resulting in products that are convenient, hyper-palatable, and potentially harmful to long-term health.
While processing is not inherently negative (think pasteurized milk or extra virgin olive oil), the extent of processing and its effect on nutrient density are critical factors to consider. Ultra-processed foods, which are usually defined under a classification known as NOVAthey have additives and undergo significant changes from their natural state. They tend to be energy-dense, nutrient-poor, and often long-lived.
Concerns are being raised about their role in diet-related health outcomes, for example heart disease, diabetesand obesitybecause our busy lifestyles can push us to reach for easy, quick or low-cost foods rather than preparing and eating more foods like fruits, vegetables, eggs, nuts or seeds.
“As dietitians, we prefer to talk about real foods and nutrients and teach people how to read labels and what to look for, rather than focusing on a broad, broad category,” says Caroline Passerrello, dietitian nutritionist and spokesperson. Academy of Nutrition and Dietetics.
Often, a particular food may not be a clear yes or no. “It takes education and reading labels and knowing what to look for and what not to look for,” she added.
Consider the level of food processing, the overall nutrient density of foods and your overall dietary patterns, Passarello suggested. Packaged cookies and fizzy drinks are energy dense, but they are not nutrients our bodies need them. Although they may provide some energy and calories, they do not provide vitamins or minerals. This can lead to nutrient deficiencies over time, as well as unwanted weight gain, according to Passerrello, a professor at the University of Pittsburgh.
However, there is a spectrum. “The way our bodies respond to calories and nutrients varies, depending on our age, activity level and overall dietary pattern,” she says.
In the meantime NOVA classification system It provides the most common framework for understanding the continuity of food processing, including several other classification systems International Food Information Councilor IFIC, use slightly different criteria to define ultra-processed and processed foods. In general, however, these guidelines agree Highly processed foods contain a large amount of total and added sugar, fat and/or salt, a small amount. dietary fiberuse industrial, food-derived or laboratory-created ingredients, and usually contain little or no whole foods.
The following highly processed foods are easy to find on supermarket shelves:
- mass-produced bread
- carbonated drinks
- breakfast cereals
- ice cream
These are just some of the products that usually contain artificial colors, flavors and preservatives. These products are designed for longevity, convenience and profitability, often at the expense of nutritional value.
How ultra-processed diet it affects your health
Studies have shown a clear link between the consumption of ultra-processed foods and adverse health effects. last exam in the year British Medical Journal highlights the link between ultra-processed diets and increased calorie intake, weight gain and increased risk of cardiovascular disease. Participants who consumed ultra-processed diets ate an average of 500 more calories per day compared to those on unprocessed diets, putting on extra pounds over time. And overall, researchers have found a direct link between ultra-processed foods and 32 health conditions, including cancer, mental health disorders and type 2 diabetes.
Another reason to reduce the consumption of processed foods: recent discoveries Columbia University’s Mailman School of Public Health and the Robert N. Butler Columbia Aging Center suggest that following a healthy diet can slow it down. aging process and reduce the likelihood of developing dementia. This emphasizes the impact that dietary choices can have on overall health and cognitive function.
Eating less ultra-processed and more nutrient-dense foods is especially important for children and older adults, as their changing bodies require different energy needs and higher quality calories consumed. But don’t panic if you occasionally throw in that mac and cheese or ice cream cone, says Passarello. “Look at eating patterns over a week, rather than a daily basis.”
It can be easy to fall into habitual patterns, such as relying on food delivery apps, takeout or convenience foods, and hard to break out of, Passarello added. This means making a lifestyle change to budget more time and more money to change behaviors. Start with small steps. For example, whenever possible, find ways to add more nutrient density to meals, such as swapping a side salad for fries. He also suggested that:
- Ask for a smaller dinner portion from the children’s menu
- Add raw fruit to packaged breakfast cereals
- Learn to read food labels and choose products with fewer additives and more familiar ingredients
- Prioritize whole or minimally processed foods
- Take a holistic view of dietary patterns and consider the cumulative effect of food choices over time
- Consult a registered dietitian or nutritionist at least once or twice to create an eating plan that works with your lifestyle, food preferences, and budget.
- Become an informed and empowered consumer to reduce your risk of ill health later
How to recognize ultra-processed foods
According to the NOVA classification system, ultra-processed foods are processed with substances extracted from food (oils, fats, sugar, starch and proteins), derived from food components (hydrogenated fats and modified starch), or synthesized industrial formulations. in laboratories, from food substrates or other organic sources (flavor enhancers, colors and various food additives used to make the product hyper-palatable). Drinks can be ultra processed.
Here are some examples of ultra-processed foods:
- packaged snacks and cookies
- ice creams and frozen desserts
- chocolates, candies and sweets
- cola, soda and other carbonated soft drinks
- ‘energy’ and sports drinks
- baked goods made with ingredients such as hydrogenated vegetable oil,
- sugar, yeast, whey, emulsifiers and other additives
- breakfast cereals and bars
- sweet and flavored yogurts, including fruit yogurts
- milk drinks, including chocolate milk
- meal replacement shakes
- cakes, pastries and cake mixes
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