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- In the UK, over half the calories in people's diets come from ultra-processed foods, and they are becoming increasingly common around the world.
www.bbc.co.uk/food/articles/what_is_ultra-processed_foodWhat is ultra-processed food and what does it mean for my ...
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5 days ago · A 2021 French study found that ultra-processed foods made up more of the overall calorie intake of non-meat-eaters. UPFs accounted for 37% and 39.5% of energy intake for vegetarians and vegans ...
- Processed Foods
Ultra-processed foods have been linked to more than 30...
- Processed Foods
- Overview
- So, what’s the difference between ‘regular’ processed foods and ‘ultra’-processed foods? And what does that mean for your health?
- Despite this problem of semantics, some common features shape the concept of ultra-processed foods
- Limiting processed foods is already something we know
A processed food is simply one that has been altered from its original form. Learn how to tell the difference and food swaps you can make.
When it comes to the grocery store, the aisles of processed foods are almost synonymous with “skip this area.” And because you’ve probably heard that you should limit consumption of these foods, there’s likely no need for a refresher on why it’s recommended.
Lately, however, you may have seen a new term tossed around in nutrition news: “ultra-processed foods.”
This category of food is making headlines as recent research connects it with major health risks.
By definition, a processed food is simply one that has been altered from its original form. The International Food Information Council defines processing as “any deliberate change in a food that occurs before it is ready for us to eat.”
Heating, pasteurizing, canning, and drying are all considered forms of processing. Some definitions even include refrigeration in the mix.
So, unless we’re plucking apples directly off a tree or drinking milk straight from a cow, the vast majority of foods we eat are technically processed.
But basic preparation and preservation techniques certainly don’t turn wholesome foods (such as whole grains and frozen vegetables) into “junk.” Just because something has gone through a process doesn’t mean it’s unhealthy to eat.
Perhaps, then, it’s time to rethink our mentality about processed foods and direct more attention to so-called ultra-processed foods. After all, timely research suggests ultra-processed foods specifically can cause health problems, including increased risk of obesity and cancer.
But the parameters around ultra-processed foods are less clear than those around processed food in general. Exactly what this term refers to depends on who is being asked.
By most definitions, the changes that turn a “regular” processed food into an ultra-processed food occur in the final stage of food production, called tertiary processing.
Typical food processing happens in different stages. Understanding these stages can help you independently determine how processed a food is and what your standards are.
The primary stage involves basic preparations such as removal of inedible parts of the grain, cleaning cereals, and parboiling.
Secondary processing includes baking, freezing, fermentation, and frying. The third stage turns the grains into edible products.
In short, ultra-processed foods are probably what many of us already think of simply as processed foods — those shiny, packaged, nothing-to-do-with-nature products found at fast-food restaurants and gas station mini-marts.
Like the NOVA classification system, many authorities agree that a long list of ingredients is a primary indicator of an ultra-processed food.
Understanding how foods become ultra-processed can be a helpful step in remembering to minimize your intake of those foods. Diligent label reading can also help you choose products with fewer ingredients.
Cooking at home goes a long way toward reducing consumption of ultra-processed foods. Restaurants (especially fast-food restaurants) are notorious for tinkering with their recipes to achieve a certain flavor, which could involve using less-than-nutrient-dense ingredients.
However, in some cases, getting unprocessed, whole food isn’t that simple, whether it’s an issue of affordability, availability, or accessibility.
Still, you can likely make small changes to tweak the amount of ultra-processed foods in your diet. Here’s a chart to help you make some nutritious swaps:
Thanks to years of exposure to diet culture, we have already read about which foods have been socially labeled as “bad” and “good.” But it’s really not that simple. Attaching positive or negative labels to foods hasn’t necessarily changed what we consume.
Food is more than fuel and filler — it’s a relationship. So, the next time you head to the grocery store, remember that not all “processed” foods are necessarily bad for you. Focus on consuming more fruits and vegetables, whether fresh, frozen, or canned.
- Sarah Garone
Ultra-processed foods have been linked to more than 30 different health problems, including heart disease, cancer and anxiety.
Aug 27, 2024 · Those findings suggest something about ultra-processed foods drives people to overeat and may cause health problems, says lead author Kevin Hall—but it’s not yet clear what that something may be.
Sep 14, 2020 · We found that more ultra-processed foods in the diet associates with higher risks of obesity, heart disease and stroke, type-2 diabetes, cancer, frailty, depression and death. These harms...
Jan 15, 2024 · Ultra-processed foods, in short, are commercially manufactured food products that include ingredients you wouldn’t cook with at home. Some of this processing makes foods more palatable,...
Oct 14, 2021 · Consumption of ultra-processed foods has increased over the past two decades across nearly all segments of the U.S. population, according to a new study by researchers at NYU School of Global Public Health.
