The Impact of Ultra Processed Food (By: Hasini Jithendran)

In recent times, the global food landscape has undergone many changes. Highly processed food has changed dietary habits and sparked debates on their health implications. Nearly 60% of daily calories that US adults consume is Ultra Processed food.  Consummation of these foods results in many health conditions. This blog delves deeper into the types, innovations, and factors contributing to widespread usage.

What is Ultra Processed food?

Ultra processed foods are industrial formulations made with five or more ingredients. Ultra processed food involves many ingredients like gums, preservatives, fillers, colors, flavors, and other substances. Unlike whole-foods ultra processed foods undergo extensive processing and changes. 

Examples of Ultra Processed food

1. Sugary cereals: They are often loaded with artificial colors, preservatives and artificial flavors. Examples include Lucky Charms, Choco Puffs, Fruit Loops, Rice Krispies, etc. 

1. Soft drinks: Beverages such as soda and energy drinks contain loads of sugars and artificial sweeteners. Coca-Cola, Sprite, Fanta, Gateroide are a few examples. 

1. Packaged Snacks: Chips and crackers include many artificial flavors and colors. Some chips brands also add taste enhancers and other preservatives. Doritos, Cheetos, Pringles are a few common examples. 

1. Packaged breads and cookies: They often contain preservatives to keep them fresh and healthy. They also contain added sugars, refined flours, and fats. Some popular examples are oreos, twinkies, pocky sticks and breads.

1. Instant and frozen foods: These quick preparation foods contain refined flours, fats and many different added preservatives for increased shelf life. Ramen, Cup O noodles, and Maggie are some examples. 

1. Processed meats: Canned and processed meats contain high levels of sodium and preservatives. Spam and Oscar Mayer are examples. 

Arising health issues due to Ultra-Processed foods: 

Several studies show that eating ultra processed foods results in various health conditions. Ultra processed foods increase the risk of high blood pressure, cardiovascular disease, heart attacks and strokes, and early death. Eating sugary processed foods with artificial sweeteners puts you at a higher risk for type-2 diabetes. Some studies also show that these foods affect depression and the mental wellbeing of an individual. Calorie rich diets with ultra processed foods also result in obesity for many individuals. Consuming ultra processed foods for long periods of times can result in many different health issues. 

Prevention of eating Ultra-Processed foods: 

Completely discontinuing eating processed foods is a challenge but small changes can go a long way. Given the modern food environment, elimination is challenging. However making small incremental changes can impact your general well-being. 

Helpful Tips:

•  Eating more whole foods such as fruits and vegetables

• Scanning the ingredient lists before buying (Shorter lists of ingredients and additives) 

• Cooking at home 

• Replace artificial sugars with fruits, honey, or jaggery 

• Freeze sauces and meals at home

• Eat freshly baked foods 

• Add nuts, oats and other fiber rich foods

• Stay hydrated 

• Be mindful about the portion sizes 

• Avoid eating outside (Packing home-cooked meals or carrying fruits)