Navigating the noise around processed and ultra-processed food makes eating a healthy meal feel almost too stressful to bother.
But nearly 58% of calories eaten in the US and 56% of the calories consumed in the UK come from Ultra-processed foods, making them the primary energy source of those countries. The worse news is that higher consumption of ultra-processed food is associated with a 79% and 30% substantial risk of obesity and abdominal obesity, increasing the risk factor for cardiovascular disease, high blood pressure, sleep apnoea, Type 2 diabetes, musculoskeletal conditions and cancer.
Knowing what foods get grouped as ultra-processed can help us prioritize our focus for better nutrition and overall health.
The Center for Epidemiological Studies in Health and Nutrition, School of Public Health, University of Sao Paulo, Brazil, designed the NOVA Food Classification system, which helps people group foods according to the processing they experience.
The four groups are :
Use this checklist to spot the difference between minimally processed, processed, and ultra-processed foods and discover a calming sense of understanding around food labeling
Group One: Unprocessed & Minimally Processed
Unprocessed or minimally processed foods are whole-foods with intact vitamins and nutrients, often in natural or nearly natural conditions.
Unprocessed or natural foods are taken directly from plants or animals and do not get altered following their removal from nature.
Minimally processed foods get modified by removing inedible parts, drying, fermentation, crushing, roasting, boiling, freezing, or pasteurizing to make them appropriate to store and safe to ingest. That process does not add oils, fats, sugar, salt, or other substances to the original food.
Group Two : Processed Culinary Ingredients
Processed culinary ingredients are products extracted from natural foods or nature by pressing, grinding, crushing, pulverizing, and refining.
As long as they get used in moderation in culinary preparations based on natural or minimally processed foods, they can contribute to eclectic and delicious diets without rendering them nutritionally unbalanced. But some can be highly processed, such as rancid vegetable oil, or derived from low-quality sources, damaging our health. Try and choose high-quality culinary ingredients
Group Three : Processed
Processed foods change from their natural state by adding salt, oil, sugar, or other enhancer substances. Processed foods often have two or three ingredients.
It can be easy to forget that freshly made, crusty artisan sourdough and canned chickpeas are still processed, containing multiple ingredients, but that doesn’t necessarily make them “bad”.
Group Four : Ultra- Processed
Ultra-processed foods include substances extracted from other foods, such as fats, starches, added sugars, and hydrogenated fats. They may also contain synthetic additives like artificial colors and flavors or stabilizers. These foods include soft drinks, frozen meals, processed meat, fast food, packaged cookies, cakes, and salty snacks. Studies show that nutrient availability in the small intestine is affected when food is ultra-processed because the food’s plant properties and animal cells get altered. Destructive health issues arise when ultra-processed foods replace unprocessed and minimally processed foods that contain vital nutrients for your health. It can be easy to spot ultra-processed foods because they usually contain numerous ingredients you’d never use in your kitchen. But repeatedly, ultra-processed foods get disguised in everyday foods we take for granted
How To Quickly Identify Ultra-Processed Food
A helpful way to identify an ultra-processed product is to check if its list of ingredients contains items characteristic of the ultra-processed food group (four). But you can use this checklist to identify them faster :
Ten Healthy Swaps For Ultra-Processed Food
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