Processed and Ultra-Processed Foods

The rise of ultra-processed foods has coincided with a decline in the health of our nation.
~ Marion Nestle ~
Paulette Goddard Professor of Nutrition, Food Studies, and Public Health, Emerita at New York University

Ultra-processed foods are not food but food-like substances.
~ Michael Pollan ~
American author, journalist, and activist renowned for his work on food, agriculture, and the broader implications of how we eat

The problem with ultra-processed foods is that they’re usually high in added sugars, unhealthy fats, and salt and low in essential nutrients.
~ Barry Popkin ~
Professor of Nutrition at the University of North Carolina at Chapel Hill
Director of the Interdisciplinary Obesity Center

These quotes highlight the impacts of consuming ultra-processed foods on health and well-being.

Processed foods are foods that have been altered from their natural state through various methods like cooking, preserving, or packaging. Processing can involve adding ingredients like salt, sugar, or fat, as well as removing components like skin or husk. This can be done for various reasons – to improve flavor, texture, and shelf life and to make foods more convenient to prepare and consume. Examples of processed foods include canned vegetables, packaged snacks like chips and cookies, deli meats, and frozen meals. While some processed foods can still be nutritious, others may contain high levels of unhealthy additives such as preservatives, artificial flavors, and excessive amounts of salt or sugar.

Ultra-processed foods are products that have undergone extensive processing and contain multiple ingredients, many of which are artificial or unfamiliar to us as consumers. These foods often contain additives such as preservatives, sweeteners, and artificial flavors and colors. They are typically high in unhealthy fats, sugars, and salt while lacking in essential nutrients like fiber, vitamins, and minerals. Examples include sugary drinks, packaged snacks, ready-to-eat meals, sugary breakfast cereals, sweetened yogurt, and fast food items.

Ultra-processed foods have been linked to various health issues, including obesity, heart disease, and blood sugar dysregulation. They are detrimental to health for several reasons:

1. 1. 1. High in unhealthy ingredients: Many processed foods contain high levels of the unhealthy ingredients mentioned above (added sugars, salt, unhealthy fats, preservatives, and artificial flavorings). Consuming these ingredients in excess can contribute to health issues such as obesity, high blood pressure, heart disease, and diabetes.
      2. Low in nutrients: Processing can strip foods of their natural nutrients. For example, “refining” removes the fiber, vitamins, and minerals found in whole grains. As a result, processed foods are often lower in these essential nutrients compared to whole, unprocessed foods.
      3. Calorie density: Processed foods are often calorie-dense but nutrient-poor, meaning they provide a lot of calories without offering much in the way of beneficial nutrients. This can contribute to weight gain and make it more difficult to maintain a healthy weight.
      4. Displacement of healthy foods: People who consume a lot of processed foods may be less likely to eat nutritious whole foods like fruits, vegetables, lean proteins, and whole grains. This can lead to an unbalanced diet and deficiencies in essential nutrients.
      5. Impact on eating behavior: Processed foods, especially those high in added sugars, fats, and artificial flavorings, can be highly palatable and addictive. This can lead to overconsumption and unhealthy eating patterns, contributing to weight gain and chronic diseases over time.
      6. Association with chronic diseases: Research suggests that a diet high in processed foods is associated with an increased risk of chronic diseases such as obesity, type 2 diabetes, cardiovascular disease, certain cancers, and mental health disorders.

While processed foods can be convenient and taste good (I have some in my pantry!), consuming them in excess can have negative health consequences. It’s important to prioritize whole, unprocessed foods as much as possible and be mindful of your intake of processed foods.

Want to better understand the ingredients in your food? I recommend Mira Dessy’s book The Pantry Principle: How to read the label and understand what’s really in your food. This book will help you regain control of your food sources, and you will learn how to stock your refrigerator and cupboards with the healthiest choices.

This week, I encourage you to substitute at least one processed food with a whole, unaltered item from the produce section of your grocery store.

Then drop a note to tell me about your swap and experience.

We’re in this world together!