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There are several concerns regarding ultra-processed foods and their health impact.
The International Food Information Council defines food processing as “any deliberate change in a food that occurs before it's ready for us to eat.” Ultra-processed foods are usually processed using five or more ingredients.
They go through various steps of processing, including natural and chemical food additives. In this article, we will analyze the health aspects and risks associated with ultra-processed foods and bring you a list of such foods.
What Are Ultra-Processed Foods?
The idea of ultra-processed foods was first introduced by Carlos A. Monteiro, a nutrition researcher, in a paper published in 2009.
He further created a classification system, which is now called NOVA. Unprocessed or minimally processed food items like fresh fruits, vegetables, and eggs were listed at one end of the spectrum and on the other, ultra-processed foods were listed. The classification system defines the latter category as “industrial formulations with five or more ingredients.”
Other studies have also created their own definitions of such foods, and hence there's no single way to classify processed foods of any kind. Most people usually consider packaged goods containing numerous food additives and ingredients as ultra-processed foods.
Foods that do not resemble the taste, texture, appearance, and other features of unprocessed foods can be called processed. Several types of diets, like the Mediterranean diet, completely discourage processed foods of any kind.
Ultra-Processed Foods List
You can use the ingredients label to check whether a food product is highly processed or not. Usually, products with a long list of ingredients are among such foods. Common foods that are highly processed are listed below.
- Sweetened breakfast cereals: Common breakfast cereals contain added flavors, sugar, sweetening agents, and preservatives. To avoid these foods, you can try using whole-grain cereals like oats and quinoa.
- Soda: Sweetened soda contains sugar, sweetening agents, caffeine, and synthetic flavors. Instead of flavored soda, you can opt for sparkling or carbonated water. Homemade smoothie shakes and juice mocktails are better and healthier options.
- Flavored potato chips: These types of potato chips contain salt, oil, and added flavors.
- White Bread: Bread made with refined wheat also contains chemical additives like bread improvers and raising agents. Flavored bread contains added flavoring agents too.
- Fried Chicken: Fried chicken sold in restaurant chains contain several food additives for added crispiness and flavor. Home-cooked chicken is a better and healthier option to consider.
- Flavored candy bar: These bars contain synthetic colors, added flavors, and other food additives. Opt for fruits and berries if you have a sweet tooth.
- Frozen Coffee Drinks: These beverages also contain added sugar, artificial flavoring agents, and identical coloring agents. It's better to make your own coffee at home.
- Mashed potato flakes: These are also prepared using food additives that enhance the flavor and texture of the final product. Make your own mashed potato at home as a safer option.
- Energy Drinks: Most energy drinks contain added caffeine, flavoring agents, coloring agents, and preservatives. Make your own pre-workout beverages at home.
- Flavored granola bars: Commercially available granola bars contain added sugar, flavoring agents, preservatives, and other food additives. Make your own granola at home using rolled oats, nuts, and seeds.
- Flavored crackers: This popular product contains flavoring agents, salt, sugar, and other agents that make them crispy and delicious. Trying making your own crackers using whole grains.
Ultra-processed foods are completely excluded from the Whole30 diet, where a person only consumes freshly sourced whole foods and gradually discontinues processed foods. This type of diet aims to change your lifestyle in phases.
Health Risks and Foods to Eat
Ultra-processed foods can contain ingredients and food additives like seed oils, which are used while processing. These oils cause inflammation and can increase the risk of heart attack and liver disease.
Food additives include synthetic flavoring and coloring agents. Although these additives are FDA-approved, there can be long-term health risks associated with them.
It's better to avoid these chemical ingredients. It's recommended to phase out and limit the consumption of ultra-processed foods while including whole foods like whole grains, fresh fruits, and vegetables.
