Ultra-processed foods are highly altered and typically contain a lot of added salt, sugar, fat, and industrial chemical additives. These types of food do not provide essential nutrients for our bodies, unlike minimally processed foods.

What is the difference between regular processed foods and ultra-processed foods?

Regular processed foods are usually modified from their original state to make them easier to store and transport. Examples include frozen vegetables, canned beans and dried fruits. These types of food still retain most of their nutritional value like vitamins, minerals and fiber since they have undergone limited processing.

In comparison, ultra-processed foods are made mostly from substances extracted from other foods such as fats, starches, added sugars, hydrogenated fats and emulsifiers. These ingredients can lead to serious health problems such as obesity, heart disease and diabetes due to the presence of trans fats, saturated fats and refined sugars. Eating large portions of ultra-processed food may also increase mortality risk by 28%.

What are the health risks associated with consuming ultra-processed foods?

Eating ultra-processed foods has been linked to a range of health risks, including increased risk of obesity, high blood pressure, high cholesterol, some cancers, heart disease and early death. A 2020 review published in Nutrients found that the more ultra-processed foods people consume, the higher their risk of colorectal cancer. Longitudinal studies in the Americas and Europe have also linked eating more ultra-processed food to increases in body weight and body fat.

How can I limit consumption of these types of unhealthy food in my diet?

The simplest way to cut ultra-processed foods from your diet is to buy fewer prepared and packaged foods and consume more whole and minimally processed foods instead. You can also cook meals at home from scratch using healthy ingredients. Meal planning and prepping ahead of time can make it easier to eat healthy during busy weeknights or workdays.

Sources

• https://www.hsph.harvard.edu/news/hsph-in-the-news/ultra-processed-foods-health/
• https://www.bmj.com/company/newsroom/new-evidence-links-ultra-processed-foods-with-a-range-of-health-risks/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551378/