The Hidden Dangers of Ultra-Processed Foods: How to Identify and Avoid Them
We’ve all heard the term “ultra-processed food” (UPF) by now, and most of us have a fair idea of what the term means. However, recognizing and avoiding these foods in our daily diet can be more challenging than it seems. A 2024 study suggests that a diet high in UPFs puts us at increased risk of 32 different health problems, including cardiovascular disease, anxiety, mental health disorders, and type 2 diabetes. Despite this, a recent survey of 75,000 consumers showed that only 30% could identify an ultra-processed food, and 20% of respondents had never even heard the term.
The Health Risks of Ultra-Processed Foods
Cardiovascular Disease: Consuming a diet high in UPFs can increase the risk of cardiovascular disease by 50%. These foods often contain high levels of unhealthy fats, sugars, and salts, which can lead to high blood pressure, obesity, and heart disease.
Mental Health Disorders: The study noted a 48-52% increased risk of anxiety and other mental health disorders among those consuming high amounts of UPFs. These foods can affect brain function and mood, potentially leading to mental health issues.
Type 2 Diabetes: The risk of developing type 2 diabetes increases by 12% with a diet high in UPFs. The high sugar content in these foods can lead to insulin resistance and eventually diabetes.
Common UPFs That Might Be Hiding in Your Shopping Cart
Avoiding UPFs starts with knowing what they are. If your cart contains foods like cooked bacon, low-fat mayonnaise, bread, flavored and low-fat yogurt, margarine, and breakfast cereals, you may be unwittingly eating more than your fair share of UPFs, regardless of their seemingly innocent packaging.
Guidelines for Spotting UPFs
Ingredient List: Take a look at the ingredient list. If you recognize everything in your packaged food as a real food ingredient, something you’re likely to find in your kitchen cupboard, then go for it. If you see ingredients like emulsifiers, fillers, flour improvers, or artificial sweeteners, you are likely choosing a UPF.
Low-Fat or Low-Calorie Labels: Foods labeled as “lite,” low-fat, or low-calorie are often highly processed. Look at the ingredients list. Any food containing artificial sweeteners like aspartame (E951), acesulfame K (E950), erythritol (E968), saccharin (E954), sorbitol (E420), steviol glycosides (E960), or sucralose (E955) is an ultra-processed food.
Health Claims: Be cautious with protein bars, fortified cereals, and other foods with health claims. For example, many protein bars boast high protein and low sugar but contain ingredients like maltitol, lecithin, glycerol, polydextrose, and sucralose—indicators of ultra-processing.
Plant-Based Alternatives: While adopting a plant-based diet can improve health, some vegan protein alternatives like quorn products, veggie burgers, plant milk, and margarine are among the most processed foods on supermarket shelves.
Healthier Processed Food Options
Not all processed foods are UPFs. Preservation techniques such as canning and bottling can extend the shelf life of food without adding harmful substances. Here are some healthier processed food options:
Natural Greek Yogurt: Opt for plain, unflavored, and full-fat varieties.
Canned Tomatoes and Passata: These are excellent for cooking and contain no harmful additives.
Legumes: Canned or packeted chickpeas, lentils, and red beans are nutritious and minimally processed.
Houmous: Choose full-fat versions and check the ingredient list for minimal additives.
Sparkling Water: A better choice than flavored water, cordials, and diet drinks that often contain sweeteners.
Conclusion
Avoiding ultra-processed foods is crucial for maintaining good health. By understanding what UPFs are, how to identify them, and opting for healthier alternatives, you can make more informed choices that benefit your well-being. Cooking from scratch with fresh ingredients is always the best way to ensure you avoid UPFs and enjoy a healthier diet. Stay informed, read labels carefully, and choose whole, minimally processed foods whenever possible.