When considering ultra-processed foods, many often think of high-fat or high-sugar snacks and meals such as cookies, chips, sausages, and pastries. However, there are some less obvious examples that may not immediately come to mind.
The term “ultra-processed foods” originates from the NOVA food classification system, developed by researchers at the University of São Paulo, Brazil. This system categorizes food into four groups based on the level of processing during production.
While many ultra-processed foods are convenient and appealing choices, a recent study revealed alarming statistics. The research, published in the American Journal of Preventive Medicine, linked almost 18,000 premature deaths in the UK to the consumption of ultra-processed foods. Lead investigator Eduardo Nilson emphasized that these foods can have a significant impact on health due to the industrial processing and use of artificial ingredients.
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The British Heart Foundation (BHF) points out that more than half of the energy consumed by the average UK individual comes from ultra-processed foods. Although these foods are convenient and heavily marketed, they can have a detrimental impact on our health.
Some of these foods may come as a surprise to many. While items like sausage, ice cream, crisps, and biscuits are commonly known as ultra-processed, seemingly healthier options, such as breakfast cereals and mass-produced bread, also fall into this category due to added ingredients like emulsifiers, sweeteners, and artificial flavors and colors.
The BHF also highlights plant-based meat and cheese substitutes as examples of ultra-processed foods. While traditionally made dairy cheeses like Cheddar and mozzarella are considered processed foods, ultra-processed cheeses such as cheese slices and spreads contain added fats, sugars, and preservatives.
Even some alcoholic drinks, such as certain types of whisky, gin, and rum, are categorized as ultra-processed. The evidence suggesting the negative impact of these foods on heart and circulation health is growing, leading to the recommendation of incorporating minimally processed foods, fruits, vegetables, and home-cooked meals into our diets.
It’s essential to be mindful of the nutritional value of ultra-processed foods by choosing options such as whole-grain bread and cereals over items high in sugar, salt, or saturated fat. Understanding food labels can help identify and reduce the consumption of these harmful ingredients.