Most ultra processed foods (UPFs) have have salt, sugar and additives
Why is it that 1 out of 10 is addicted to ultra-processed foods (UPFs)? Dieticians claim that 100% of what I ate yesterday was processed. What do you think foods such as oatmeal; almond milk; frozen berries; popcorn; foxnuts; pasta with canned tomato sauce; and dark chocolates seem to be? Well, they all seem to be nutrient-dense and healthy foods, but did you know that they are all processed? Unfortunately, the word ‘processed’ is extremely demonised and often found at the top of the list of foods to avoid but what is often not mentioned is that most of the foods that individuals eat are processed to some extent. It includes canned; frozen; packaged; chopped and roasted. Foods can vary anywhere from minimally processed to ultra-processed and what matters is that the individual gets to know its repercussions before and after its usage.
In a recent study conducted, researchers have found that almost 57% of the average UK diet is made up of UPF and among children and poorer people, it can be as high as 80%. UPFs have gone through multiple stages of processing and contain many added ingredients that one would not find or be able to recreate in their kitchen. This family of foods includes artificial colours, flavours, and preservatives that promote shelf stability, reserve texture and increase palatability. UPFs have even become significant contributors to environmental, socioeconomic and nutritional issues in many countries across the world. These foods are becoming increasingly popular in developing countries within Latin America and South Asia where high quantities of food can be bought for a low cost.
Not all but some of these products even tend to be low in fibre and nutrients. Sugar-sweetened beverages such as soda, fruit drinks, pre-sweetened tea and coffee mix, energy drinks, frozen meals and desserts, instant and canned soups, granola, and protein bars have the presence of artificial fragrances and chemicals; artificial colourings, vegetable oils; artificial sweeteners; and many more that are highly responsible for hurting one’s gut. UPFs are marketed as cheap and ready to eat. Also, their delicious tastes are recognized as a contributor to diseases such as obesity, heart disease and type 2 diabetes.
In some cases, it has even led to an increase in mental problems such as anxiety, depression, and Alzheimer’s. In another research, it has also been found that consuming ultra-processed foods can cause age-related cognitive decline, increased risk of cancer, increased risk of developing dementia, and even a shortened life span.
There is no denying the fact that nowadays life has become hectic for everyone and sometimes one needs to rely only on these so-called processed foods. Also, it is not possible to avoid ultra-processed foods, especially when they are cheaper, more convenient, and often tasty. So, one should try to limit these occasional treats rather than making them their regular ones in their diet. Remember bad oils; refined flour or sugar and toxic ingredients are the three foods that will destroy an individual’s metabolism whereas foods such as squash; cabbage; spinach; wild salmon; beans; peas; raw nuts; berries; citrus fruits; tropical fruits and many more can be as generous as hormone building foods.
These products are often marketed as a healthy option but have a high content of hidden salt, sugar, and additives. Replacing these foods with a better nutrient composition such as the inclusion of whole meal bread, vegetable-based sauces, eating plenty of and variety of plant foods (such as fruits, and legumes); replacing saturated with unsaturated fats; controlling portion sizes and eating mindfully and when choosing processed foods, making a point to check labels to help identify those that are high in salt, sugar and fats along with the inclusion of some exercises are a few helpful tips that can be kept in mind to keep a healthy mind, body and soul.
(The writer is an educator; views expressed are personal)
