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Q:
[/td][td]How do I know if a food is “ultraprocessed”?
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A:
[/td][td]When we think of ultra-processed foods, we often think of packaged foods. But it’s important to note that not all packaged foods are created equal.
Most of the food we consume is processed in some way, but not all processed food is considered ultra-processed. Processes like cutting, drying, crushing, canning, refrigerating, freezing, pasteurizing, and roasting alter foods from their original state while still retaining most, if not all, of their original nutritional value.
The most important thing we can do is look at the nutrition label. Typically, ultra-processed foods will contain higher amounts of sodium, added sugars, and saturated fats, all of which we want to limit. When looking at the nutrition label, aim to purchase foods with 5% Daily Value (DV) or less of these components.
We also want to look at the ingredients list. Ultra-processed ingredients often include sweeteners like high fructose corn syrup, hydrogenated oils, nitrates, and emulsifiers. These ingredients extend the shelf life and provide consistency to the flavor of food, therefore making consumers more likely to buy it.
Ultra-processed foods tend to be low cost, convenient, and ready-to-eat. They are also usually low in dietary fiber, protein, vitamins, and minerals. Popular foods that are ultra-processed include store-bought cookies and other baked goods, sodas, chips, candies, sugary breakfast cereals, hot dogs, sausages, and instant noodles.
Research suggests that overconsumption of ultra-processed foods can increase the risk for chronic diseases such as diabetes, heart disease, and obesity. This doesn’t mean we need to be fearful of these foods or avoid them altogether, just be mindful to consume them in moderation, aiming to choose whole foods most of the time.
If you consume a lot of ultra-processed foods, try to start with a few healthier swaps and add more over time. It doesn’t need to be all or nothing — just focus on including more whole foods like fruits, vegetables, whole grains, beans, nuts, seeds, and lean proteins. Cooking at home is a great place to start!
[/td]Most of the food we consume is processed in some way, but not all processed food is considered ultra-processed. Processes like cutting, drying, crushing, canning, refrigerating, freezing, pasteurizing, and roasting alter foods from their original state while still retaining most, if not all, of their original nutritional value.
The most important thing we can do is look at the nutrition label. Typically, ultra-processed foods will contain higher amounts of sodium, added sugars, and saturated fats, all of which we want to limit. When looking at the nutrition label, aim to purchase foods with 5% Daily Value (DV) or less of these components.
We also want to look at the ingredients list. Ultra-processed ingredients often include sweeteners like high fructose corn syrup, hydrogenated oils, nitrates, and emulsifiers. These ingredients extend the shelf life and provide consistency to the flavor of food, therefore making consumers more likely to buy it.
Ultra-processed foods tend to be low cost, convenient, and ready-to-eat. They are also usually low in dietary fiber, protein, vitamins, and minerals. Popular foods that are ultra-processed include store-bought cookies and other baked goods, sodas, chips, candies, sugary breakfast cereals, hot dogs, sausages, and instant noodles.
Research suggests that overconsumption of ultra-processed foods can increase the risk for chronic diseases such as diabetes, heart disease, and obesity. This doesn’t mean we need to be fearful of these foods or avoid them altogether, just be mindful to consume them in moderation, aiming to choose whole foods most of the time.
If you consume a lot of ultra-processed foods, try to start with a few healthier swaps and add more over time. It doesn’t need to be all or nothing — just focus on including more whole foods like fruits, vegetables, whole grains, beans, nuts, seeds, and lean proteins. Cooking at home is a great place to start!
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