Ultra-Processed Foods – Should We Be Concerned?
First, what are they?
According to the NOVA food classification system, which is where the term comes from, ultra-processed foods or UPFs refer to food that has more than one ingredient that you would not have in your kitchen cupboard.
They tend to have ingredients such as preservatives, emulsifiers and artificial colours. These are used to extend the shelf-life of the products.
Another aspect of UPFs is that they will have a long ingredient list, usually more than five. Many of the ingredients are used to enhance flavour, texture and stability. A good example is flavoured yoghurts which often include emulsifiers to give the yoghurt a creamier, thicker texture.
Of course, there is nothing wrong in using ingredients to make food taste good. We all do that naturally when cooking. However, many of the items used to achieve this for industrially produced food are ones we wouldn’t use in a home-cooked lasagne or when we bake a cake.
While there isn’t absolute consensus on what is and is not a UPF, here are some examples on the British Heart Foundation’s site:
Mass-produced bread
Breakfast cereals and instant soups
Crisps and biscuits
Flavoured yoghurts
Sausages and ham
Ice cream and carbonated drinks, such as cola
Some alcoholic drinks including rum and gin.
So, should we be worried about eating such food? There are differing opinions. A strong reason in support of being cautious about the amount we consume is the well-advertised fact that many of these products have high levels of salt, sugar and fats.
Another noteworthy development is that some food experts are saying that certain UPFs might be addictive. DW published an article in February of this year about a study that looked at parallels between the addictive qualities of cigarettes and certain UPFs. Serious stuff.
On the other hand, some foods that are considered to be UPFs are not necessarily unhealthy, food experts have said. For example, canned beans in water such as baked beans. Also, unsweetened plant-based milk and plain or Greek-style yoghurt. Not all UPFs are automatically harmful and many such as these have dietary fibre and are a source of good nutrition.
If we want good health and a diet that supports that goal, then researching the ingredients in supermarket products and looking at food labels is a wise decision. That way we can make an informed decision about what to consume.
Where can you learn more?
A number of well-researched books have come out recently. For instance, Ultra-Processed People by the British doctor and infectious disease researcher, Chris van Tulleken, which was published in 2023. There are many books, videos and blogs on this topic. For example, the BBC, DW and others have also produced excellent videos that delve into current research and perspectives on UPFs.
In summary, the dangers of certain UPFs have become known through awareness-raising by food and nutrition experts over the past decade. Knowledge is power, as the saying goes. So knowing what is in our food is crucial to making good decisions about what to eat.
Vocabulary
Classification
(noun)
Meaning: The process of arranging things into groups, based on similarity.
Example: Students came up with a new classification system.
Preservatives
(noun)
Meaning: Substances added to foods to stop them from rotting.
Example: Many foods contain artificial preservatives.
Consensus
(noun)
Meaning: General agreement among a group of people.
Example: The board reached a consensus and mad a final decision.
Stability
(noun)
Meaning: The state of being unlikely to fail.
Example: It is important for the stability of the bridge to be checked.
Perspectives
(noun)
Meaning: A point of view.
Example: People have differing perspectives on fast food.
Discussion
What is your take on ultra-processed food? Is it okay to eat it regularly?
What kind of food is popular in your area?
Do most people know how to cook a meal from scratch these days? Is this an important skill still?
Is advertising fast food to children acceptable? What are your thoughts?
What does a healthy diet look like?
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