Learn how
to tell the difference and the food exchange you can make.
When it
comes to grocery stores, the aisles for processed foods are almost synonymous
with "skipping this area." and because you've probably heard that
intake of these foods should be limited, it may not be necessary to
re-understand why it's recommended.
recently,
however, you may have seen a new term in nutrition news: "ultra-processed
foods."
This
type of food is making headlines as recent studies link it to major health
risks.
So,
what is the difference between "ordinary" processed foods and
"ultra" processed foods? What does this mean for your health?
By
definition, processed food is simply food that has changed from its original
form. The international food information commission defines
processing as "any deliberate change in food that occurs before it is
ready for us to eat".
Heating,
pasteurization, canning, and drying are all considered processing forms. Some
definitions even include hybrid refrigeration.
So
unless we pick apples directly from trees or drink cows' milk directly, the
vast majority of the food we eat is technologically processed.
However,
basic preparation and preservation techniques certainly don't turn wholesome
foods like whole grains and frozen vegetables into "garbage." just
because something has gone through a process doesn't mean it's unhealthy to
eat.
Well,
maybe it's time to rethink our mindset toward processed foods and turn more
attention to so-called ultra-processed foods. After all, timely research
suggests that ultra-processed foods in particular can cause health problems
including an increased risk of obesity and cancer.
However,
the parameters of ultra-processed foods are usually not as clear as those of
processed foods. exactly what the term refers to depends on the person being
asked.
A team
of nutrition researchers in Brazil is the first to come up with the concept of
ultra-processed foods. Learning in 2018 will link food to
cancer. The study divides processed foods into a classification system called
NOVA.
At one
end of the NOVA, collection are unprocessed or minimally processed items, such
as fresh fruit, vegetables, and eggs — you might see foods included in the
Whole30 diet or the Mediterranean diet.
On the
other hand are hyper-processed foods, defined as "industrial formulations
containing five or more ingredients."
Since
that 2018 study, other studies on the effects of ultra-processed foods have
used different definitions. there doesn't seem to be a set of accepted standards.
"I
would say that there is a consensus on the definition of processed and
ultra-processed foods," says Carrie Gabriel, a registered dietitian,
"but I've seen a lot of debate about what is qualified for one of
them." ”
Essentially,
determining the exact nature of ultra-processed foods is still a work in
progress.
Despite
the semantic problems, some common features shape the concept of
ultra-processed foods
By most
definitions, the change in the conversion of "conventional" processed
foods to ultra-processed foods occurs in the final stages of food production,
known as tertiary processing.
Typical
food processing occurs at different stages. Understanding
these stages can help you independently determine how much your food is
processed and what your criteria are.
The
initial phase includes basic preparations such as removing inedible parts of
the grain, cleaning the grain, and cooking it half-cooked.
Secondary
processing includes baking, freezing, fermentation, and frying. The third stage
turns grains into edible products.
In
short, ultra-processed foods may be what many of us already simply think of as
processed foods — the shiny, packaged, unnatural products found in fast-food
restaurants and gas station mini-supermarkets.
as with
the nova classification system, many pundits agree that a long list of
ingredients is a major indicator of hyper-processed foods.
A 2016 study investigated how common they
are in the U.S diet, calling them formulations that "include substances
not used in culinary preparations in addition to salt, sugar, oil, and
fat."
The
study's authors went on to include anything that uses additives to mimic the
quality of "real" foods.
"I
like the definition of adding sugar, salt, oil, and fat to help flavor and
preserve," Gabriel said.
Although
they may increase flavor and texture, all these "extras" may increase
our risk of developing health conditions. It is well known that excess sugar,
salt, and oil in the diet can play a role in the development of many health
conditions.
We
already know to restrict processed foods
Understanding how foods
are hyper-processed may help you remember to minimize your intake of those
foods. Reading the label carefully can also help you choose products with fewer
ingredients.
Cooking
at home goes a long way toward reducing the consumption of ultra-processed
foods. Restaurants, especially fast-food restaurants, are notorious for
modifying recipes to achieve a certain flavor, which may involve the use of
ingredients that are less nutrient-dense.
However,
in some cases, whether it's affordability, availability, or accessibility
issues, getting unprocessed whole foods isn't that simple.
Still,
you can make a few small changes to adjust the amount of ultra-processed foods
in your diet. Here's a chart to help you make some nutritious exchanges:
|
Ultra-processed |
Processed |
Home version |
|
sweetened breakfast cereals |
plain bran cereal |
oatmeal made with rolled oats and sweetened
with honey |
|
soda |
artificially flavored sparkling water |
carbonated water with a splash of fruit
juice or fruit slices |
|
flavored potato chips |
plain tortilla chips |
DIY pita chips |
|
white bread |
whole wheat bread with minimal ingredients |
homemade whole wheat bread |
|
fried chicken |
deli rotisserie chicken |
roast chicken from scratch |
|
flavored candy bar with long ingredient list |
simple candy bar with short ingredient list |
dark chocolate squares |
|
frozen, blended coffee drink |
store-bought cold brew |
drip coffee |
|
mashed potato flakes |
frozen potatoes |
fresh, whole potatoes |
|
energy drink |
sweetened fruit juice |
fresh-squeezed orange juice |
|
flavored granola bars with added sugar and
preservatives |
granola bars with minimal additives |
DIY granola |
|
artificially flavored cheese crackers |
naturally flavored crackers |
whole grain crackers (check ingredients on
label) and cheese slices |
as a
result of years of exposure to food culture, we have learned which foods are
labeled "bad" and "good" in society. But it's really not
that simple. Labeling food as positive or negative doesn't necessarily change
our consumption.
Food
isn't just about fuel and fillers – it's a relationship. So, the next time you
go to the grocery store, keep in mind that not all "processed" foods
are necessarily harmful to you. Focus on eating more fruits and vegetables,
whether fresh, frozen, or canned.
Read
the label and add food to your shopping cart with a list of ingredients you
know. Limit added sugar and sodium-high items.
The American heart association recommends
that men consume no more than 9 teaspoons or 36 grams of added sugar per day,
and women aim for no more than 6 teaspoons or 25 grams per day.
In addition, ultra-processed foods? When you already know that they are not the best fit for you, it's about quantity, not quality, and comfort rather than health. The best step is to check things with your mind and intuition before putting them in your shopping cart.