There has been a lot of talk about ultraprocessed foods. Their consumption is linked to health risks like obesity and heart disease.
A recent Wall Street Journal article gave some good suggestions for cutting back on ultraprocessed foods, which can be hard to do, considering they make up about 55% of calories Americans consume each day.
Nutrition researchers generally define ultraprocessed foods as those containing ingredients you wouldn’t find in a home kitchen, like high-fructose corn syrup or soy protein isolate. They often contain additives that enhance a food’s flavor, color, or texture. Nutrition scientists say that not all products pose the same threat—and some may even be relatively healthy.
Here are more excerpts from the article, starting with what I always recommend first…
Target the biggest offenders
Sugary drinks and processed meats are the most problematic foods, with the most robust scientific evidence showing they’re harmful. Frequently drinking sugar-sweetened beverages, including energy and sports drinks and tea concoctions, is associated with higher risks of obesity, Type 2 diabetes, and heart disease. Processed meats include bacon, hot dogs, sausages, and even deli turkey.
Check labels for these additives
Artificial sweeteners are associated with an increased risk of cancer. Titanium dioxide, used by food makers to brighten colors, is banned in the European Union for use in food. Some research, mainly in animals, has linked eating it to immune-system problems, inflammation, and DNA damage. Consuming some emulsifiers, substances used to improve the texture of food, is linked to higher risks of heart disease, Type 2 diabetes, and some cancers.
Junk food
Most ultraprocessed foods would qualify as junk food. If it’s high in sodium, saturated fat, or added sugars—and low in fiber, vitamins, and minerals—it isn’t good for you. Refined grains like white bread, which are also often ultraprocessed, are also good to avoid. They cause spikes in blood sugar, dysfunction in the gut microbiome, and can actually cause you to digest more calories overall.
Look for healthier ultraprocessed foods
Some ultraprocessed foods do rank as healthier than others: some whole-grain breads, low-sugar yogurts, tomato sauces, nut butters, and some plant-based meat alternatives. One scientist quoted says he uses some ultraprocessed foods to make it more convenient to eat more minimally processed, healthier foods. For example, he’ll pour low-sodium jarred marinara sauce—which would qualify as ultraprocessed—over whole-grain pasta and lots of vegetables. “The benefits of being able to make a meal in 30 minutes versus 2½ hours is huge,” he says.
Be well,
David