Overwhelmed by what you read regarding processed and ultra processed foods? Here’s a short article to help you determine the best way to maximize convenience, taste and health.
The Difference Between Processed and Ultra-processed Food
The first confusion typically occurs over the difference between processed and ultra-processed food.
Many healthy foods that we eat are technically “processed”. For example, baby carrots or prewashed vegetables have been processed. Pre-packaged chicken has been processed so you don’t have to cut-up an entire chicken. You are buying these items in a more convenient package for easy consumption. So not all processed foods are bad for you. The question becomes; how has the food been processed and have unhealthy preservatives or additives been used during the processing?
Dr. Dariush Mozaffarian, a cardiologist and dean of Tufts University’s Friedman School of Nutrition Science and Policy in Boston, said the basic problem with ultra-processed foods is that some have not been designed with health in mind. Manufacturers prefer to make taste, cost, safety, shelf life and mouthfeel the priority. He commented that when such factors are the goal, thousands of trace nutrients get stripped out.
Why This is a Big Deal
Dr. Devries a preventive cardiologist and executive director of Gaples Institute in Chicago references a study conducted over the span of 19 years which showed a 31% higher mortality for the highest consumers of ultraprocessed foods versus the lowest. “Recent data shows that 57% of caloric intake in adults comes from ultraprocessed foods,” he said.
Increased Risks
- Type 2 Diabetes
- Cardiovascular Disease
- Dementia
Easy Ways to Reduce Ultra-Processed Foods from your Diet
1) The Magic 5
You may have heard of the 5-ingredient rule. It’s a simple way to remember when purchasing pre-made foods or even cooking your own meals to keep things simple. The 5-ingredient rule simplifies label reading. If the list is extensive or contains lab-grown chemicals, it’s a warning sign.
2) Recipe Worthy?
Another idea is to look at labels for ingredients that would naturally be in a recipe, ingredients you would typically have in your pantry. For example, if you see maltodextrin, nitrates, MSG, guar gum, BHA, BHT, sodium benzoate, artificial or even “natural” flavors keep in mind that these are not something you would typically keep around the house. These are chemically derived and used in a factory setting to lengthen shelf life or enhance flavor.
3) Include More Whole Foods in Your Meals
When creating a meal, look at your ingredients. Are most of them in their original form?
As an example: When making a stir fry, the vegetables and meat will most likely be easy to find minimally processed. Your choice of rice will have some processing involved but opt for the lessor processed version when possible. Brown and wild rice will be healthier. Finally, the sauces will typically be what we are pulling out of our pantry in a bottle or pouch. Take a look at the label. Chances are the sauce is filled with shelf stabilizers.
But there are products available that do not utilize the myriad of bad ingredients. A good example of healthier products would be organic versions and those made by manufacturers like Primal Kitchen. Although not perfect, these will minimize preservatives and synthetic ingredients.
When purchasing preprepared meals, can you “see” some of the original ingredients, chunks of vegetables, whole grains or seeds, chunks of real meat vs ground meats? Opt for versions where ingredients are simple to read and simple to see.
No matter what, be on the lookout for added sugars and high sodium. Balance out all processed products with whole proteins and whole vegetables that have no added sodium or sweeteners.
For ideas on healthier processed foods check out the Whole30 suggested list.
In our busy world it is hard to totally avoid processed foods. Our goal to stay healthy is to make more informed decisions and balance our options. Visit our resources section for more ideas on simple ways to improve your nutrition.
Please contact our office if you have any questions on nutrition or wellness. 502 882 4252