What Are Ultra-Processed Foods?
Food comes in more than one form these days. You can get natural, processed, and ultra-processed food. Most stores contain all three types but in many other establishments, you’ll find only the second and third types of foods. But what exactly are ultra-processed foods?
Before we understand what ultra-processed foods are, it’s important to know about natural and typical processed foods.
Are you worried about your health and wondering about ultra-processed foods? Do you want to know which varieties to avoid and if there are any alternatives for them?
If yes then you came to the right place because that’s what we’re going to find out in this short writeup. Keep on reading to learn more about ultra-processed foods and the many facts associated with them.
Natural, Processed and Ultra-Processed Foods
Natural Food: Any food in its original form is natural food. They include fruits, veggies, fresh meat, and fish. Pulses and unflavored nuts also fall in the same category. Honey can also come under this group as it’s in a natural state.
Processed: Food that includes salt, oil, sugar, vinegar, and other ingredients but still retains its shape, appearance, and taste up to a certain extent.
Ordinary processed food often contains just 2-3 extra ingredients. Bread, canned fruits, veggies, and fish are some examples of typical processed foods.
Ultra-Processed: In simple terms, ultra-processed foods are foods that undergo many changes and include various other ingredients. They also contain a lot of calories but are low in nutrients.
Any food made and packaged using substances extracted from natural ingredients is ultra-processed. It can contain oil, salt, sugar, fats, man-made preservatives, and flavors.
These types of foods are likely to contain more than five substances and they look nothing like any natural food. Cold cuts, chips, frozen meals, and soft drinks are some ultra-processed foods.
Common Ultra-Processed Foods
If you visit a supermarket or a big departmental store, you’ll notice rows of shelves with packaged foods and drinks.
These days, there are so many products that it’s difficult to choose. However, not all of them are equally popular as you can see from the number of sales.
But there are many products that are quite popular with consumers even though they may not be the best options for your health.
The following are some of the most popular ultra-processed available at the stores today.
- Flavored Packaged Snacks: Potato chips or fries, salted nuts, mashed potato flakes, cheese crackers, etc.
- Flavored Drinks: Soft drinks, energy drinks, soda, frozen blended coffee, etc.
- Meats: Chicken nuggets, cold cuts, bacon, beef jerky, roast beef, etc.
- Desserts: Cakes, cookies, ice cream, candy bar, and packed baked goods.
- Breakfast Meals: sweetened cereal, margarine, protein bars, granola bars, yogurt, and various breads.
The above items are only some ultra-processed foods as it’s impossible to list all of them.
Are Ultra-Processed Foods Bad for Health?
Packaged ultra-processed foods are easy to access, affordable, and delicious. They also appeal to consumers and are popular with everybody from kids to grownups. But they are mostly high on calories and low on nutrients and excess consumption can lead to various health issues.
Some common ailments related to high intake of ultra-processed foods include:
- Hypertension
- Obesity
- Heart diseases
- Anxiety
- Some cancers
- Diabetes (type 2)
- Liver diseases
- Depression
Besides these, eating ultra-processed foods regularly can also affect your health in several other ways. Highly processed foods come in attractive packages and are cheaper as mentioned earlier.
So, consumers are drawn to them like bees to honey. But while it’s difficult to restrain the urge to buy and eat ultra-processed food, health experts advise is to limit the intake.
How To Avoid Ultra-Processed Foods?
It’s not easy to avoid ultra-processed foods as their packaging is quite appealing. The price and availability of these foods also make them more popular.
Besides, people lead hectic lives and don’t get time to cook meals and ultra-processed and packaged foods are easy choices for convenience. But since these food items are unhealthy, you need to avoid them as much as possible.
Here are some ways to avoid ultra-processed foods:
- Try to cook meals as much as possible instead of depending on ready-to-eat products as they’re mostly ultra-processed.
- Cook meals with your favorite ingredients.
- Cook a sufficient quantity of food to control eating extra snacks.
- Use natural ingredients to cook instead of ultra-processed foods.
- Buy natural food items instead of processed foods.
- When planning to buy food, visit the shelves and aisles filled with natural produce instead of packaged ones.
- Check the ingredients list when buying food and discard those that contain a high quantity of artificial substances.
- Buy and use whole grains instead of refined varieties.
Alternative To Ultra-Processed Foods
Avoiding ultra-processed foods can be a little difficult for most people once they get the taste. But they aren’t healthy so you have to look for alternatives.
Consuming alternative versions can provide a similar taste and nutrients at the same time. So, you benefit in two ways without compromising your health.
Here are some alternatives for common ultra-processed foods:
Ultra Processed Foods
Mass Produced White Bread
Fried or Deli Rotisserie Chicken
Mashed Potato Flakes
Frozen Blended Coffee
Sweetened Breakfast Cereal
Soda
Energy Drink
Potato Chips
Microwave Popcorn
Processed Dressings
Cold Cut Meat
Alternatives
Homemade Whole Wheat Bread
Roast Chicken Made from Scratch
Fresh Whole Potatoes
Drip Coffee
Oat Groats
Fresh Water with A Splash of Fruit
Fresh Fruit Juice
DIY Pita Chips (or Crackers)
Homemade Popcorn
Homemade Vinaigrette
Fresh Meat, Fish, Eggs, Tofu and Tempeh
Besides these items, you can choose whole grains, fresh veggies, fruits, and nuts. You can also opt for healthy oils such as olive oil, avocado oil, chia seed oil, sesame oil, peanut oil, coconut oil, etc.
It isn’t easy to avoid ultra-processed foods as they’re everywhere these days. They’re also convenient and you can eat many of the items from the package itself.
So, most people with busy work schedules tend to use these foods. But if you wish to avoid health issues then it’s always recommended to stick to better alternatives.
The examples mentioned above can be helpful when you plan on a healthy diet and want to remove ultra-processed foods from your diet.
