If you’ve been hearing about ultra processed foods, and have wondering what exactly makes a food ultra processed, you’re about to find out.
Ultra processed foods are foods that have gone through extensive industrial processing. Which means that they are usually made with a combination of ingredients, additives, and substances that you normally would not use in the meals you prepare at home.
What makes a food count as ultra processed?
Foods like:
- Packaged biscuits and sweets
- Chicken nuggets
- Packaged cakes and pastries
- Some breakfast cereals
- Instant noodles
- Some sausages and processed meats
- Sugary drinks
- Some flavored snacks
- Many ready to eat meals
These foods tend to be made to be convenient, tasty, and have a longer shelf life.
So you didn’t cook them at home, but somehow they were prepared for you to eat at any time.
But here’s something that might surprise you, and that is, when you hear processed foods, it doesn’t automatically scream unhealthy.
Foods like frozen vegetables, canned beans, pasteurized milk, and some type of bread are processed as well. Processing foods can actually make them safer, easier to store, and more convenient.
Ultra-processing on the other hand is a more specific category.
Why are people concerned about ultra-processed foods?
One big reason is that many ultra processed foods are quite high in calories, without being very nutritious. That is, they’re relatively low in fiber and other nutrients.
They can also contain many amounts of added sugar, sodium and saturated fat, depending on what product it is.
Also, because these foods are made with the intention of being very tasty, and easy to eat, it can be surprisingly easy to eat more than you want to. Research shows that people eat more ultra-processed foods, tend to have a higher risks of several health problems.
Including:
- Obesity
- Type 2 diabetes
- And heart diseases
But wait, this doesn’t mean that you buying a biscuit and eat it means you’re going to develop diabetes. It’s about the overall pattern of diet you follow, which is what you need pay attention to.
Does this mean you stop eating ultra-processed foods?
You don’t have to stop eating it completely, because removing every food that is classified as ultra processed, can make healthy eating feel unnecessarily complicated.
Some foods that fall under UPFs, can still have some nutrients that can be good for you. For example, some packaged whole-grain breads, cereals, and plant-based foods, may contain fiber, protein or other nutrients that can part of a healthy diet.
Therefore, it’s important to ask yourself questions that matter most.
Instead of asking “ is this ultra-processed ?”
Also consider asking yourself “ what is this food offering to give me?”
Take a moment to look at the nutritional label. How much protein does it have? How much added sugar and sodium is in there?
And, most importantly, how often are you eating it?
How can you start reducing them in your diet?
You can simply start small. If you normally drink sugary drinks every day, especially with your meals, switch it with water sometimes.
Or if biscuits are your go to snacks, try to buy yoghurts, fruit, nuts and eat them as your snacks more regularly.
You can also start by adding healthy options to your meals. For example if you eat instant noodles regularly, start adding eggs, vegetables, chicken, or another protein source, so that it becomes more balanced.
Other ways you can help reduce them in your meals is by making sure your diet includes healthy foods like:
- Fish and meat
- Eggs
- Potatoes
- Whole grains
- Vegetables and fruits
- Beans and other legumes
- Nuts and seeds
- Water
They don’t have to be expensive healthy foods, before you start eating healthier. Some of the most nutritious foods can be quite simple, and affordable.
The bottom line
You don’t need to be terrified when you hear or see ultra-processed foods. However, if they make up a large part of even most of your diet, that’s when it’s not good nor safe for you.
The important thing is to pay attention to what you eat you most of the time, and not about eating perfectly.
A packet of biscuits is not going to ruin your health, but if most of your meals are filled with highly processed, low-fiber, high-sugar, or sodium foods, you might want to slow down, and make some changes.
