Even a few servings of ultra-processed foods can contribute significantly to your daily calorie intake, warns dietician Rachel Anthony.
What are ultra-processed foods? How can they harm your health and what you can do to avoid them?
In today’s world, we are constantly inundated with advertisements and images of various foods, recommendations from friends and family, influencers, etc.
Most food and marketing industries frequently introduce novel food varieties, employing strategies that often attract us towards trying their latest offerings.
Needless to say, the demand for ultra-processed foods has surged like never before.
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What are ultra-processed foods?
Ultra-processed food undergo extensive processing, deviating significantly from their natural state.
This transformation involves the addition of various additives such as bulking agents, artificial sweeteners, colouring agents, preservatives, excessive amounts of oil, added sugar and salt. All of this serves to extend the food’s shelf life and altering its texture to enhance its appeal, making it highly palatable.
Thankfully, not all processed foods are inherently bad. There is a clear distinction between minimally processed foods and ultra-processed foods.
Minimally processed foods are those that undergo limited processing, primarily to enhance their consumability, convenience and shelf life, while still retaining much of their natural characteristics.
Examples of minimally processed foods include items like poha, oats, freshly made fruit juices and pickles.
These foods are believed to have fewer additives and maintain a closer connection to their original state.
On the other hand, ultra-processed foods are heavily processed and loaded with additives, preservatives and, often, unhealthy ingredients.
These foods — such as packaged french fries, doughnuts, pastries, cookies, cream biscuits, sodas and the like — typically have long lists of ingredients, many of which are artificial or highly refined.
Naturally, it’s advisable to limit the consumption of ultra-processed foods due to the potential negative impact they can have on our health.
If they are unhealthy, why are ultra-processed foods so popular?
Ultra-processed foods are intentionally engineered to be hyper-palatable. Their widespread availability can make it challenging to eliminate them from our diets completely.
These foods typically have a higher calorie content, high amounts of fat, sodium, carbohydrates and are often low in protein.
They are energy-dense but lack essential micronutrients, high-quality macronutrients and dietary fibre.
What happens when you eat ultra-processed foods?
Even a few servings of ultra-processed foods can contribute significantly to your daily calorie intake, which can then potentially exceed 2,000 calories.
Due to their energy density and low satiety level, consuming ultra-processed foods can lead to overeating compared to fresh fruits and vegetables, which are rich in fibre and micronutrients.
Furthermore, these foods are often high in saturated fats, trans-fats and refined carbohydrates, which can trigger low-grade inflammation and contribute to obesity, abdominal fat accumulation, fatty liver disease and, ultimately, the development of metabolic syndrome (the Mayo Clinic defines metabolic syndrome as a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.)
This places individuals at higher risk for conditions like diabetes and cardiovascular disease.
Children and young adults are often the target audience for food companies. Their easy access to ultra-processed foods can contribute to increased daily consumption which, in turn, has been associated with a rising prevalence of childhood obesity.
The National Family Health Survey results from 2019-2020 in India, for instance, have shown a significant increase in obesity among children under five years old in many states.
The detrimental effects of ultra-processed foods extend beyond obesity and chronic diseases.
These foods can disrupt gut health by negatively affecting the gut microbiota.
Specific strains of microbiota observed in individuals who consume ultra-processed foods and have reduced consumption of fruits and vegetables have been linked to inflammatory gastrointestinal diseases.
Ultra-processed foods like processed meats, soft drinks, refined sweetened foods and salty snacks may lead to irritable bowel syndrome and a subsequent decline in cognitive abilities among kids and young adults.
Oxidative stress, initiated by high-fat and high-carbohydrate diets, can trigger a chain reaction of inflammation, leading to serious chronic and metabolic dysfunctions.
Additionally, the packaging and processing methods of ultra-processed foods may introduce chemicals like phthalates, bisphenol A (BPA), and methylparaben, which can disrupt the endocrine system and lead to hormonal issues.
Hence, it is important to follow a diet involving minimally processed whole foods to support better health outcomes, especially in children and young adults.
The key is to make informed choices and prioritise whole, minimally processed foods whenever possible.
1. Plan your meals and snacks ahead of time. When you have a plan, you’re less likely to reach for processed convenience foods.
2. Opt for whole foods like fruits, vegetables, whole grains, lean proteins and legumes.
These foods are minimally processed and provide more nutrients and fibre.
When you do buy packaged foods, read the ingredient labels carefully.
Avoid products with a long list of ingredients, especially if you can’t pronounce some of them.
3. Cooking at home gives you more control over what goes into your meals. Try to cook from scratch using fresh ingredients as often as possible.
4. Sugary drinks like soda and fruit juices are highly processed and full of added sugars. Replace them with water, herbal tea or unsweetened beverages.
5. Snack wisely. Instead of reaching for chips or candy, choose healthier snacks like fresh fruit, nuts, yogurt or sliced vegetables with hummus.
6. Fast food is often heavily processed and loaded with unhealthy ingredients. Cut back on fast food consumption and opt for healthier restaurant options when you dine out.
7. Replace refined sugars with natural sweeteners like honey, maple syrup, or stevia in moderation when needed.
8. Use herbs and spices to add flavor to your meals instead of relying on processed sauces and seasonings.
Transitioning to a less processed diet may take time. It’s okay to start gradually.
Small, sustainable changes in your eating habits can lead to long-term improvements in your health and well-being.
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Rachel Anthony is a consulting dietitian at SRV Hospitals in Mumbai.
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Feature Presentation: Ashish Narsale/Rediff.com
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