How to identify ultra-processed foods
In an age where convenience often takes precedence over nutrition, it has become increasingly important to be mindful of the foods we consume. Among the diverse options available, ultra-processed foods stand out as a category that warrants close scrutiny. These products, typically laden with additives and refined ingredients, can have negative implications for our health when consumed in excess.
What are ultra processed foods?
Ultra-processed foods contain two main types of ingredients: industrial food substances and cosmetic additives. Industrial food substances include processed forms of protein and fiber, as well as intensely processed carbohydrates like maltodextrin, and sweeteners like fructose or glucose syrups. Cosmetic additives enhance the texture, taste, or color of foods, making them more appealing and potentially contributing to overconsumption, like thickeners and emulsifiers.
Artificial additives
Ultra-processed foods typically feature extensive ingredient lists comprised of additives, preservatives, and artificial flavorings, often with names challenging to pronounce or comprehend. They mostly contain flavor enhancers like Monosodium Glutamate (MSG). Butylated Hydroxyanisole (BHA) is added to extend shelf life, artificial sweeteners like High-Fructose Corn Syrup (HFCS), preservatives like Sodium Benzoate, hydrogenated oils etc. are often seen abundantly in ultra-processed foods.
Sweetners
Such foods are often loaded with added sugars in various forms such as high-fructose corn syrup, dextrose, or maltodextrin. Check the nutrition label for sugar content and aim for products with minimal added sugars or opt for unsweetened alternatives. Ingredients like artificial sweeteners (e.g., aspartame, sucralose) and synthetic food dyes (e.g., Red 40, Yellow 5) are indicators of heavily processed products.
Misleading labels
Ultra-processed foods are often marketed as convenient and "healthy" options, but labels can be misleading. Don't be swayed by claims like "low-fat," or "natural." While marketed as healthy snacks, protein and muesli bars often fall into the category of ultra-processed foods. Despite their health claims, these products frequently contain highly processed fibers and proteins, as well as invert sugars, modified through industrial processes.
Check ingredients
Numerous cereals and breakfast beverages marketed as healthy are highly processed, containing ingredients such as maltodextrins, processed proteins and fibers, and artificial colors. Similarly, many dairy milk alternatives like almond and soy milk include emulsifiers, vegetable gums, and flavors. Opt for plain yogurt as flavored yogurts often contain additives like thickeners, non-caloric sweeteners, or artificial flavors.
Cheese, margarine etc.
Margarines and non-dairy spreads are produced through a process involving hydrogenation of vegetable oils, along with the inclusion of additives like emulsifiers and colors, rendering them an ultra-processed food. In contrast, butter is primarily composed of cream and a modest amount of salt. Similarly, when choosing cheese, opt for varieties with minimal processing with natural aging process and natural ingredients.
