Dangerous ultra-processed foods have been linked to more than 30 health problems. Here’s how to identify and avoid them

On By Pranco

In an era when ease often exceeds nutritional value, a growing amount of research raises concerns about the health consequences of food ultra-processed foods. These foods undergo extensive industrial processing, resulting in products that are convenient, highly palatable and potentially harmful to long-term health.

While the processing itself is not necessarily negative (think pasteurized milk or extra virgin olive oil), the extent of the processing and its impact on nutrient density are crucial factors to consider. Ultra-processed foods, which are commonly defined under a classification known as NOVAcontain additives and undergo significant changes from their natural state. They are usually energy-rich, low in nutrients and often have a long shelf life.

It raises concerns about their role in nutrition-related health outcomes, such as heart disease, diabetesAnd obesitybecause our busy lifestyles can push us to strive for easy, quick or cheap, rather than cooking, and to cook and eat more unprocessed or minimally processed foods such as fruits, vegetables, eggs, nuts or seeds.

“As dietitians, we prefer to talk about the actual foods and nutrients and teach people how to read labels and what to look for, rather than focusing on a broad, all-encompassing category,” says Caroline Passerrello, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Often there is no clear yes or no to a particular food. “It requires education and reading labels and knowing what to look for and what not to look for,” she adds.

Consider the level of food processing, the overall nutrient density of food and your overall diet, Passerrello suggested. Packaged cookies and soft drinks contain a lot of energy, but lack it nutrients our body needs. Although they may provide some energy and calories, they do not provide any vitamins or minerals. Over time, this can lead to nutrient deficiencies and unintended weight gain, said Passerrello, who is also an instructor at the University of Pittsburgh.

However, there is a spectrum. “The way our bodies respond to calories and nutrients varies depending on our age, activity level and overall dietary patterns,” she says.

While the NOVA classification system provides the most common framework for understanding the food processing continuum, several other classification systems, including one from the International Food Information Councilor IFIC, use slightly different criteria to define ultra-processed and processed foods. In general though these guidelines agree that highly processed foods contain large amounts of total and added sugars, fats and/or salt, in small amounts dietary fiberuse industrial ingredients, whether derived from food or created in laboratories, and typically contain little to no unprocessed foods.

It’s easy to find these highly processed foods on grocery store shelves:

  • mass production of bread

  • carbonated drinks

  • breakfast cereals

  • ice cream

These are just a few products that typically contain artificial colors, flavors and preservatives. These goods are designed for longer shelf life, convenience and profitability, often at the expense of nutritional value.

How an ultra-processed diet affects your health

Research has shown a clear link between the consumption of ultra-processed foods and adverse health effects. A recent study in the British medical journal highlights a link between ultra-processed diets and increased calorie intake, weight gain and increased risk of cardiovascular disease. Participants who followed an ultra-processed diet ate an average of 500 more calories per day compared to those who followed an unprocessed diet, causing them to gain extra pounds over time. And overall, researchers found a direct link between ultra-processed foods and 32 health problems, including cancer, mental disorders and type 2 diabetes.

Another reason to cut back on consumption of highly processed foods: Recent findings from the Columbia University Mailman School of Public Health and Robert N. Butler Columbia Aging Center suggest that following a healthier diet can slow the disease. aging process and reduce the risk of developing dementia. This underlines the impact that dietary choices can have on overall health cognitive function.

Eating more nutrient-dense foods and fewer ultra-processed foods is especially important for children and older adults. Their changing bodies have different energy needs and require higher quality calories consumed. But don’t worry if you splurge on the occasional macaroni and cheese or ice cream cone, Passerrello says. “Look at eating patterns over the course of a week, rather than day to day.”

It can be easy to fall into habitual patterns, such as relying on food delivery apps, takeout or convenience foods, and difficult to get out of them, Passerrello adds. It means making a lifestyle change by spending more time and more money changing behavior. Start with small steps. For example, whenever possible, look for ways to add more nutrient density to meals, such as opting for a salad instead of fries. She also suggested these tactics:

  • Order the kids’ menu to reduce portion size when dining out

  • Add raw fruit to packaged breakfast cereals

  • Learn to read food labels and choose products with fewer additives and more recognizable ingredients

  • Prioritize whole or minimally processed foods

  • Take a holistic approach to dietary patterns and consider the cumulative impact of food choices over time

  • Meet with a registered dietitian or nutritionist at least once or twice to create a nutrition plan that fits your lifestyle, food preferences and budget

  • Become an informed and empowered consumer to reduce the risk of poor health later

How to recognize ultra-processed foods

According to the NOVA classification system, ultra-processed foods are industrial formulations made entirely or largely from substances extracted from foods (oils, fats, sugar, starches, and proteins), derived from food constituents (hydrogenated fats and modified starches), or synthesized in laboratories from food substrates or other organic sources (flavor enhancers, colorants and various food additives used to make the product hyper-palatable). Drinks can be ultra-processed.

Here are some examples of ultra-processed foods:

  • packaged snacks and cookies

  • ice cream and frozen desserts

  • chocolates, sweets and confectionery

  • cola, soda and other carbonated soft drinks

  • “energy” and sports drinks

  • baked goods made with ingredients such as hydrogenated vegetable fat, sugar, yeast, whey, emulsifiers, and other additives

  • cereals and bars

  • sweetened and flavored yoghurt, including fruit yoghurt

  • dairy drinks, including chocolate milk

  • meal replacement shakes

  • pastries, pies and cake mixes

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This story originally ran Fortune.com