What are Ultra-Processed Foods?
Ultra-processed foods
have undergone extensive industrial processing, such as
melting,
extruding,
shaping,
adding flavorings, colors and other additives
include man-made ingredients that don't occur naturally, such as artificial sweeteners, emulsifiers, and preservatives
include products like
breads,
cereals,
snack chips,
frozen meals,
soft drinks
candy
foods marketed to children
packaged foods that may be promoted as "healthy"
According to the NOVA food classification system, ‘ultra-processed foods’ are formulations of several ingredients which, besides salt, sugar, oils and fats, include food substances not used in culinary preparations, in particular, flavours, colours, sweeteners, emulsifiers and other additives used to imitate sensorial qualities of unprocessed or minimally processed foods and their culinary preparations or to disguise undesirable qualities of the final product.
According to a recent article in The Washington Post, Ultra-processing degrades the internal structure or “food matrix,” the complex internal structure that not only holds the corn together, but influences the bio-availability of the nutrients, how our bodies use the food and whether we feel full after eating it.
Why you should limit your intake of ultra-processed foods
Ultra-processed foods can have negative effects on your health in several ways
They are often high in calories, sugar, salt and fat, but low in fiber, protein and micronutrients.
This can lead to overeating, weight gain, obesity and chronic diseases like diabetes, heart disease and cancer
They are often predigested, meaning that they have been broken down by heat or enzymes before you eat them.
This can affect how much you absorb and metabolize the nutrients in the food, as well as your appetite and hunger hormones.
They can alter your gut microbiome, the community of bacteria and other microbes that live in your digestive tract.
These microbes play a role in your immune system, metabolism and mood. Ultra-processed foods can reduce the diversity and quality of your gut microbiome, which can increase inflammation and disease risk.
What to Eat (Instead of Ultra-Processed Foods)
The best way to avoid ultra-processed foods is to eat more whole or minimally processed foods, such as
fruits
vegetables
eggs
fish
meat
dairy
These foods provide more fiber, protein and micronutrients than ultra-processed foods, and they can help you feel fuller and more satisfied.
Prepare Your Own Meals
Control what goes into your food and avoid unnecessary additives
Plan and prepare meals using fresh or frozen ingredients
Use herbs, spices, vinegar, lemon juice and other natural flavorings to enhance the taste of your food
Investigate Foods Before Purchasing
Check ingredients and food nutrition labels
Choose foods that
have fewer ingredients
include less added sugar, salt and fat
are grown locally
are natural
are seasonal
require chewing
have texture, crunch
have vibrant colors
Compare different products to find the healthiest option
Do not trust the packaging or promotions about "healthy" foods
Make sure that sugar is not listed in the first 5 ingredients
Eating less ultra-processed foods can benefit your health in many ways;
lower your risk of chronic diseases
improve your gut health
recover from cravings
achieve long term recovery from food addiction
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