The 411 On Ultra Processed Foods

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In case you didn’t see it, The New York Times recently published an interesting article about ultra processed foods, shedding light on their prevalence and potential (negative) health impacts. The article explores the work of Carlos Monteiro, a nutritional epidemiologist from Brazil, who identified a rise in obesity rates linked to changes in food consumption patterns. As someone who has always valued nutrition and its role in longevity, I wanted to summarize this article for the Pure Joy Wellness community and give you the gist of what you need to know from these new findings. 

So what are ultra processed foods?

Ultra processed foods (also called UPFs) are industrially manufactured products that contain ingredients not typically found in home kitchens. These foods often include additives like flavorings, colorings, and emulsifiers to enhance taste, appearance, and shelf life. UPFs represent one end of the Nova food classification system, which is a spectrum/categorization system for foods, based on their level of processing. 

It includes: 

1. Unprocessed or Minimally Processed Foods – Fresh or frozen fruits and vegetables, beans, meat, fish, eggs, milk, plain yogurt, rice, pasta, coffee, tea, herbs, and spices.

2. Processed Culinary Ingredients – Cooking oils, butter, sugar, honey, vinegar, and salt.

3. Processed Foods – Foods combining Category 1 items with Category 2 ingredients, using simple methods like canning or baking. Examples include freshly baked bread, most cheeses, and canned vegetables.

4. Ultra Processed Foods –  Foods made with industrial ingredients like high-fructose corn syrup, hydrogenated oils, and concentrated proteins. 

Examples of unprocessed foods, according to the experts quote, include: 

  • Sodas

  • Energy drinks

  • Chips

  • Candies

  • Flavored yogurts

  • Margarine

  • Chicken nuggets

  • Hot dogs

  • Boxed macaroni and cheese

  • Infant formulas

  • Most packaged breads

  • Most breakfast cereals 

  • Hot dogs and sausages

  • Lunch meats

  • Plant milks

  • Meat substitutes

The dangers of UPFs

As you may have guessed based on the name alone, ultra processed foods are not good for us. They are linked to many health conditions, they lack nutrients, and much more. Here are a few of the issues associated with ultra processed foods. 

Increased Risk of Chronic Diseases

  • Due to their high content of unhealthy fats, sugars, and salts, UPFs are linked to higher risks of heart disease, type 2 diabetes, obesity, and gastrointestinal issues 

Poor Nutritional Quality

  • UPFs often lack essential nutrients like vitamins, minerals, and fiber, which are necessary for maintaining good health. They’re also usually high in additives such as preservatives, colorings, and flavorings, which can be harmful in large quantities 

Worsened Mental Health

  • Studies have found links between high consumption of UPFs and an increased risk of mental health issues such as depression and anxiety

Weight Gain & Overconsumption

  • UPFs are designed to be hyper-palatable, making them easy to overeat, which can lead to excessive calorie intake and unhealthy weight gain 

Gut Microbiome Damage

  • Talk about gut disruptors – UPFs cause havoc in the gut, and can even contribute to conditions like IBS and leaky gut 

Inflammation

  • I’ve written about inflammation on the blog before – see here. UPFs can promote inflammation in the body, which we know contributes to various chronic health conditions

What do experts say?

The article features several experts, who offer various perspectives on dealing with ultra processed foods:

  • Dr. Carlos Monteiro advocates for avoiding UPFs entirely, suggesting alternatives like plain yogurt with fruit or fresh bakery bread. He emphasizes the benefits of traditional diets consisting of minimally processed foods.

  • Dr. Maya Vadiveloo recommends a balanced approach – specifically limiting UPFs that lack nutritional value (e.g., soda and cookies) while encouraging the consumption of more whole foods like fruits, vegetables, and whole grains. She highlights that not all UPFs are equally harmful, and some can be part of a healthy diet.

  • Dr. Brenda Davy stresses the importance of home-cooked meals using minimally processed ingredients, emphasizing a cautious but practical stance. She suggests preparing meals from scratch as much as possible to control the ingredients and avoid unnecessary additives.

  • Dr. Josiemer Mattei notes the practical challenges of avoiding UPFs, especially for people with lower incomes. She advises focusing on reducing consumption of the most harmful UPFs while understanding their role in providing accessible and affordable food options. Dr. Mattei also underscores the importance of education on healthier food choices and better food policies to support such choices.

  • Dr. Kevin Hall points to the potential for future research to identify specific harmful components in UPFs and suggests ways to mitigate their effects. He advocates for more clinical trials to understand the direct impact of UPFs on health and to develop strategies for making these foods healthier.

To sum it all up – the debate around ultra processed foods highlights their significant role in modern diets and their potential health risks. While it seems like further research is needed to fully understand their impact, I always advocate for a sensible approach that involves moderating our consumption, focusing on nutritious whole foods, and cooking at home whenever possible. I offer a ton of advice, recipes, and insight here on the Pure Joy Wellness blog, and even more content on our Pure Joy Squad Patreon!

Stay informed, and stay healthy!

Xo, 

Renata