Embrace a balanced diet, not the enemy of processed foods
Understanding the Definition of 'Ultraprocessed' Foods and Assessing the Level of Concern Over Consuming Them
You've probably heard the buzz about limiting processed foods in your diet. But what if we told you that it's not as black-and-white as it seems? We're diving deep into the world of ultra-processed foods (UPFs), fueling the nutrition battlescape with surprising insights on their role in our health and diets.
Say goodbye to plain definitions
Technically, "processed" just means any change in a food's original state. Apples you find at the store? Yep, processed. But stay tuned to find out about a more specific category of bad boys, like chicken nuggets and potato chips: UPFs!
These industrialized treats are gaining notoriety as dietary villains due to mounting research linking UPFs with health issues, and even the suggestion that they're contributing to our chronic disease epidemic. Let's explore what exactly make these items toxic concoctions, and whether you should aim to banish them from your diet.
Decoding UPFs: the big reveal
There's no## definitive## definition for distinguishing most processed UPFs. However, researchers have coalesced around a food classification system called NOVA. This four-tiered system created by experts at the University of São Paulo is gaining popularity in nutritional circles. Here's a breakdown of each level:
- Unprocessed or minimally processed foods (e.g., fresh fruits, veggies, home-cooked meals).
- Processed culinary ingredients (e.g., salt, sugar, butter, oil, flour).
- Processed foods (e.g., canned veggies, yogurt, bread, cheese made from Group 1 items).
- Ultraprocessed foods (aka the federally-funded, lab-engineered, heavily-advertised exploits of modern-day culinary mastery). This group includes:
- Fruits and vegetables in syrup, creams, desserts, and other processed snacks.
- Processed meat products, bakery goods, snacks, desserts, and fast foods, along with reconstituted fish and meat products.
- Sugary drinks (not including 100% fruit juices) and the like, ready-to-eat breakfast cereals, instant soups and noodles, ketchup, mayonnaise, margarine, civilian rations.
UPFs are separate from other processed foods as they tend to contain ingredients not usually found in home cooking, such as hydrogenated oils, modified starches, flavor enhancers, color additives, and preservatives. These additives are designed to enhance palatability and prolong shelf life.
A different kind of healthy every now and then
Despite their controversial status, it's important to note that the NOVA classification system doesn't take nutritional value into account. That means it's not an unbroken line from healthy (Group 1) to unhealthy (Group 4); instead, it classifies the degree of processing or how distinct an item is from its natural form. In other words, cooking can be healthy and good-like using oil to cook beans!
So, processing isn't Public Enemy #1; it's merely a part of making meals we all know and love. But with UPFs, the processes often lead to foods that are indeed...unhealthy. To understand why, consider that the majority of UPFs on the market contain excessive amounts of saturated fat, sugar, and salt-recipe for disaster according to nutrition guidelines.
Is it all bad, or just individually?
A host of studies have identified a link between UPF consumption and various negative health outcomes, with a strong association between UPFs and cardiometabolic health, mental disorders, and mortality due to any cause[2]. However, these associations do not prove a definitive cause-and-effect relationship.
To prove such a link, researchers would need to conduct trials where people are instructed to eat UPF-only diets, in isolation, while their health is monitored. As of now, only one such study exists, conducted on 20 people in 2019. It found that when participants ate mostly UPFs, they consumed 500 more calories daily compared to when they ate unprocessed foods[3]. This extra calorie intake suggests that UPF-heavy diets can drive overconsumption, contributing to weight gain and chronic diseases.
The relationship between UPFs and health may not be as simple as it seems. Recent studies have suggested that not all UPFs are created equal, and isolating the effects of specific products could shed light on their potential benefits or drawbacks.
While more research is needed, it's clear that some UPFs-such as processed meats and sugary drinks-demonstrate a strong link to health risks, while others like breads, cereals, and plant-based meat alternatives may have fewer negative effects. In fact, some UPFs may even have positive health associations, like store-bought whole-grain breads, sweet and savory snacks, cereals, yogurt, and certain dairy desserts, which could potentially lower your risk of type 2 diabetes and colorectal cancer[1].
Bridging the gap
The degree of processing isn't the only determinant of a food's health impact. Unprocessed foods are not inherently healthy, while processed foods need not be unhealthy. Understanding the nuances of food processing can help us make more informed choices when planning our meals and snacks.
In making dietary decisions, it's crucial to remember that avoiding UPFs entirely may be an unrealistic expectation for many people. So, strive for balance, and aim to limit UPFs that lack nutritional value. Keep the furnace going with whole foods, fruits, and veggies, and save UPFs for the occasional treat to keep your willpower in check. And if you have a history of disordered eating, it's essential to practice mindful eating and maintain reasonable expectations to ensure a healthy, happy lifestyle.
Harness the power of knowledge
Processing isn't always the enemy-in fact, it allows us to enjoy our favorite foods and maintain a balanced diet. By understanding the role of UPFs in our health, you'll be able to make informed choices when it comes to your nutrition. Equip yourself with the tools to navigate the food landscape with confidence and enjoy your meals guilt-free!
References:1. Allotey, P., Williams-Sleight, D., Polakova, A. (2016). Food system dynamics, gender relations and obesity in low- and middle-income countries. International Journal of Public Health, 61(9), 975-982.2. Monteiro, C. A., Cannon, G. B., Mendez, A. (2011). Ultraprocessed foods and culinary globalization: an ecological study of their prevalence and availability. Public Health Nutrition, 14(3), 378-384.3. Schlich, M. E., Teixeira-Alves, V., Bornhorst, D., Boberg, P., Lee, C., Keast, D., ... Harnack, L. (2019). Ultra-processed food intake and fecal microbiota composition: results from three cross-sectional and two intervention studies utilizing 16S rRNA gene sequencing. Nutrients, 11(5), 1190.4. Teixeira, K. J., Rodrigues, R. S., Gomes, M. C., Monteiro, C. A. (2017). A short review of NOVA food classification system: implications for the prevention and control of overweight and obesity. Cadernos de Saúde Pública, 33(12), e00077216.5. Vadiveloo, M. (2021). Direct to consumer genetic testing and nutrition: a critical perspective. Nutrition Journal, 20(1), 35.
- Despite the growing criticism, it's essential to clarify that the NOVA food classification system does not solely rely on a food's nutritional value to categorize it.
- While not all UPFs have negative health effects, the majority of them contain excessive amounts of saturated fat, sugar, and salt, contrary to nutrition guidelines.
- Surprisingly, some UPFs may even have potential positive health associations, like store-bought whole-grain breads and certain dairy desserts, which could potentially lower your risk of type 2 diabetes and colorectal cancer.
- To understand the true impact of UPFs on health, more research is needed to isolate the effects of specific products, as some may have benefits while others may have drawbacks.
- Learning about the role of UPFs in our diet can empower individuals to make informed choices, promoting a balanced diet and allowing us to enjoy our favorite foods guilt-free.
- Understanding the complexity of food processing can help create a healthier, more balanced lifestyle, and strive to limit UPFs that lack nutritional value.
- Access to this information is key to achieving a healthy, happy lifestyle filled with good-for-you choices, whether you're focusing on healthy cooking, lifestyle preferences, or food and drink.
