The Negative Impact of Ultra-Processed Foods on Your Health
Ultra-processed foods and what you need to know. In today’s fast-paced world, convenience often takes precedence over nutrition and that happens to us all. Unfortunaltey ultra-processed foods have become a staple in many people’s diets, offering quick and easy solutions for busy lifestyles. These foods can have detrimental effects on our health and well-being. As a dietitian with 26 years of experience, I have witnessed the growing consumption of ultra-processed foods and its impact on individuals. In this blog, we will explore the negatives of ultra-processed foods and understand why they should be minimized in our diets. Ultra-Processed foods – what are they? The NOVA food classification system, developed by researchers from University of São Paulo in Brazil, is where the phrase ‘ultra-processed foods’ originates from. The food products are classified into four groups depending on the extent of processing they have undergone during their manufacturing: Unprocessed or minimally processed foods are those that have undergone minimal or no alteration and contain no added ingredients. This includes fruits, vegetables, milk, fish, pulses, eggs, nuts and seeds in their natural state. 2. Processed ingredients Processed ingredients are used to enhance the flavour of certain foods, such as salt, sugar and oils. These ingredients are usually not consumed by themselves, but rather combined with other foods for added flavour. 3. Processed foods Processed foods are food items which are derived from groups 1 and 2, and modified in a way that one can replicate at home. Examples of such foods include making jams, pickles, canned fruits, veggies, making breads, cheeses. 4. Ultra-Processed foods Ultra-processed foods usually contain more than five components and ingredients that aren’t common in home cooking. These can include preservatives, emulsifiers, sweeteners, synthetic colours & flavours. Due to their additives, these food items are able to maintain their shelf life for an extended period of time. Examples of Ultra-Processed Foods Ultra-processed foods include ham, sausages, frozen waffles, nuggets, crisps, pizza, mass-produced bread, breakfast cereals, biscuits, carbonated drinks, fruit-flavoured yogurts, instant soups, icecreams and frozen desserts Unprocessed or minimally processed foods Fruit, vegetables, eggs, meat and grains. Processed culinary ingredients Sugar, salt, butter, lard, oils, vinegar Processed foods Freshly made, unpackaged bread, tinned fruits and vegetables, salted nuts, ham, bacon, tinned fish and cheese So why worry about Ultra-Processed Foods? Research on Ultra-Processed Foods Studies from the University of Sao Paulo in Brazil have found that excessive UPF intake (more than 56.8 per cent of the diet) increases the risk of type 2 diabetes, cardiovascular disease and cancer. In 2019, a study published in The BMJ found that people who ate a lot of UPFs (more than four servings a day) were at a 62 per cent greater risk of premature death from all causes than those with a low consumption. For each individual serving of UPF, the risk of death increased by 18 per cent. Conclusion While ultra-processed foods offer convenience and ease, it is important to recognize their negative impact on our health. As a dietitian, I encourage individuals to prioritize whole, minimally processed foods in their diets. By focusing on fresh fruits, vegetables, lean proteins, whole grains, and healthy fats, we can optimize our nutrient intake, support overall well-being, and reduce the risk of chronic diseases. Remember, small changes in our dietary choices can have a significant impact on our health in the long run. So, what to do next or for anything else.. If you are needing help with your diet and health, wanting to reduce Ultra Processed foods in your diet or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
