Processed and Ultra Processed Foods: What You Need to Know

What Are Processed and Ultra-Processed Foods?

Processed Foods

Processed foods are those that have been altered from their original form. These changes don’t necessarily make them unhealthy.

Some processing is necessary to ensure food safety, make it convenient like unshelled nuts and extend shelf life.

Examples include:

· Chopped and frozen vegetables

· Shelled nuts

· Ground coffee or nut butters

· Canning of foods

Ultra-Processed Foods

Ultra-processed foods, however, undergo extensive processing.

They often include additives such as sodium, sugar, vegetable oils, artificial flavors, colors, and preservatives, making them far removed from their natural state.

Common examples include:

· Hot dogs

· Processed meats (e.g., sausage, ham, bacon)

· Soda

· Pizza

· White bread

Some ultra-processed foods may appear as healthy options when they are not. These could be fruit-flavored yogurts, refrigerated soups or pastas, granola bars, breakfast cereals, protein bars amongst others

The Problem with Ultra-Processed Foods

1. High Levels of Additives: Ultra-processed foods are loaded with saturated fats, sodium, sugar, preservatives, emulsifiers, nitrates, and other chemicals that promote inflammation.

2. Loss of Nutritional Value: Processing often strips these foods of fiber and essential nutrients.

Health Studies

· Carcinogenic: The International Agency for Research on Cancer (IARC) has classified processed meat as a carcinogen (having the potential to cause cancer), particularly for colorectal cancer.

· Cardiovascular diseases and stroke: A BMJ study found that a 10% increase in ultra-processed food consumption raises the risk of heart disease and stroke by 12%.

· Type 2 Diabetes: A study suggested that higher UPF consumption may be significantly associated with an increased risk of Type 2 Diabetes

· All-cause mortality: A study concluded that high intake of UPF is was strongly associated with increased risk of death from all-cause mortality.

· Obesity: A study on adult Koreans concluded “Our finding supports the evidence that consumption of UPF is positively associated with obesity among Korean adults.”

Other associated conditions associated with high UPF(Ultra-Processed foods)

· Insomnia

· Inflammatory bowel disease

· Mental disorders

· Non-Alcoholic Fatty Liver Disease in Adults

Note: Association does not equal causation.

Unnatural Food Combinations

Modern diets often introduce food combinations that don’t naturally occur. For example, ice cream combines sugar, water, and fat—ingredients stabilized with emulsifiers.

Contrast this with nature:

· Fat-rich foods like avocados, coconuts, and olives are low in sugar.

· Sweet fruits like mangoes, bananas, and dates contain no fat.

These unnatural combinations can confuse our bodies, which have not yet adapted to such diets.

The addition of using plastics as storage for most of them doesn’t help the situation as micro plastic have been found in almost every part of human body including breast milk, placenta, testicles, heart, and liver

The Role of Sugar

It’s often said that the body needs glucose for energy, but fats can also serve this purpose. Moreover:

· All carbohydrates convert to glucose.

· Excess protein can be converted to glucose via gluconeogenesis.

And yes, most people have enough fat storage to provide enough energy for normal daily activities.

High sugar consumption, not salt, may often be the real culprit behind high blood pressure.

Sodium in Ultra-Processed Foods

Sodium is another key characteristic of ultra-processed foods.

Key Statistics

· The American Heart Association (AHA) recommends no more than 1,500 mg of sodium daily, but the average American consumes about 3,400 mg.

· Nearly 40% of sodium intake comes from ultra-processed foods.

The primary health effect associated with diets high in sodium are:

· Raised blood pressure

· Increased risk of cardiovascular diseases

· Gastric cancer, obesity

· Osteoporosis

· Meniere’s disease

· Kidney disease.

How to Identify Ultra-Processed Foods

1. Lengthy Ingredient Lists: The longer the list, the more likely it is ultra-processed.

2. Unfamiliar Ingredients: If you can’t pronounce or recognize them, it’s a red flag.

3. Chemical Symbols: Products with ingredients like “E321” are likely ultra-processed.

Key Takeaways

· Limit consumption of saturated fats, sodium, processed meats, sweets, and sugary drinks.

· Avoid ultra-processed foods whenever possible, this would in turn help with weight reduction, and reduce chronic inflammation.

· Prioritize whole unprocessed foods like fruits, vegetables, whole grains and meat.

· No alcohol is better than any amount alcohol.

· The World Health Organization recommendation of sodium intake for adults is less than 2000 mg/day sodium (equivalent to < 5 g/day salt)

Read more about:

How to Improve Your Gut Health

Ways to Lower Blood Sugar Levels

Disclaimer:

This content is for informational purposes only and should not replace professional medical advice.