Navigating the Impact of Ultra Processed Foods on Our Health: Ultra processed foods. UPF for short, have now surpassed tobacco as the world’s number one killer. We all eat them in one form of another but what can you do to avoid them? In today’s health-conscious conversations, the information about UPF can be both intriguing and overwhelming due to the profound effects they can have on our well-being. Sorting through the wealth of information on their impact can be a challenge, but understanding the basics is a crucial step. In this week’s episode, we just touch the tippy-top of the iceberg shedding some light on UPF.
Ultra Processed Foods fall into a 4-group classification system*:
- Group 1 – Unprocessed & Minimally Processed Food (fresh ingredients, meats, eggs, seafood, raw nuts & seeds etc)
- Group 2 – Processed Culinary Ingredients (pickles, some sauces canned tomatoes, frozen veg & fruit, toasted nuts, oils)
- Group 3 – Processed Foods (mayonnaise, some fast food
- Group 4 – Ultra Processed Foods (ready-made food in boxes & plastic, other fast food as well as the list below:
- Ice cream
- Yogurt – claims to be a health product – consumer is lured in believing it’s healthy
- Tortilla wraps – see how long they last – they’re almost embalmed
- Breakfast Cereal – some contain more salt than packaged-ready made lasagne
- Bread
- Pies
- pre cooked &/or breaded chicken
- frozen, take-home & delivery pizza
- Pancake mix
- Gravy mix
- Mayonnaise
- Bottle salad dressings
- Margarine or any fat that’s made into a solid
- Vitamin supplements
Identifying UPFs is relatively straightforward; they are characterized by an extensive list of added ingredients: modified starches, invert sugars, hydrolyzed protein isolates, seed oils that have been deodorized, refined, bleached and hydrogenated, oil, and ‘filler’ components such as corn, wheat, or beets. Additionally, they often contain colours, flavours, and emulsifiers. The calories from UPF are assembled into concoctions using other molecules – synthetic emulsifiers, low-cal sweeteners, stabilizing gums, humectants, flavor compounds, dyes, color stabilizers, firm and bulking agents also anti bulking agents. These foods are not only laden with additives but also lack the beneficial content of fibre and protein found in their original sources.
The negative impact of UPFs is far-reaching, contributing to global obesity, cardiovascular issues, and a range of health issues such as cancer, depression, and gastrointestinal diseases. UPF are nutritionally poor but for 60% of the population, that is largely what they consume.
Surprisingly, many common items fall under the UPF category, including carbonated soft drinks, sausages, burgers, cookies, soups, noodles, sauces, yogurts, breads, pies and breakfast cereals. These products undergo a process where whole foods are fractioned into minute components, additives are blended, and the final product is reassembled with unmodified and modified ingredients. The result is presented in attractive packaging to appeal to consumers.
The allure of UPFs lies in their taste, appearance, increased shelf life and convenience, with claims of health benefits often added through synthetic vitamins or protein. In our busy lives, it’s easy to turn to these products for a quick solution. However, the potential pay-off for consuming fewer UPFs is significant. While it may not be practical to completely eliminate these foods from our diet, reducing their intake can substantially improve overall health.
A practical approach involves preparing food at home using fresh ingredients, including condiments, bread, and sauces. Embrace fresh fruits, vegetables, and meats as much as possible. By minimising packaged, long-life, and Ultra Processed Foods, you’re taking positive steps towards a healthier and more vibrant lifestyle.
Remember, tackling the overwhelming topic of UPFs involves finding a personalised approach to change and improvement. While entirely avoiding them might be unrealistic, making a commitment to reduce their presence in our diets is a worthwhile endeavour for a healthier, happier you.
The more food you make yourself, the better it will be for you; even the occasional homemade cookie is better than store-bought cookies or cakes.
For more information, this is a good book to read: Ultra-Processed People by Dr Chris Van Tulleken.
*The NOVA food classification system – Food & Agriculture Organisation of United Nations
