{"id":911,"date":"2022-08-15T14:58:04","date_gmt":"2022-08-15T14:58:04","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=911"},"modified":"2022-08-15T14:59:32","modified_gmt":"2022-08-15T14:59:32","slug":"ultra-processed-foods-what-are-they-and-should-you-ban-them-from-your-diet","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=911","title":{"rendered":"Ultra-Processed Foods: What are They and Should You Ban them from Your Diet?"},"content":{"rendered":"\t\t
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Ultra-Processed Foods: What are They and Should You Ban them from Your Diet?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Oh boy, good question.\u00a0 In fact, it was something I wanted to find out myself.\u00a0 As a dietitian, I\u2019ve told people over the years to \u201cshop the perimeter of the grocery store\u201d and \u201ceat foods closer to their original source\u201d.\u00a0 But times change and recommendations change with more information.\u00a0 I no longer make that kind of blanket statement; it\u2019s much more nuanced.\u00a0 There are perfectly healthy foods in the middle of the grocery store such as nuts and seeds, oatmeal, beans, rice, tuna, and I love me some frozen vegetables!\u00a0 But they\u2019re processed?\u00a0 So is milk and that\u2019s on the perimeter\u2026So, processed foods are good for me\u2026but not all of them?\u00a0 And now a new phase is being tossed around \u201cultra-processed\u201d.\u00a0 Wait, wait, what\u2019s the difference between processed and ULTRA-processed? How do you know if a food is ultra-processed? \u00a0<\/p>\n\n

Let\u2019s start with the basics<\/em><\/strong><\/p>\n\n

Per the Information Food International Council<\/a>, \u201cFood processing is any deliberate change in a food that occurs before it\u2019s available for us to eat\u201d.\u00a0 That\u2019s as simple as washing it, cutting it, and freezing it as broccoli florets, which I LOVE.\u00a0 Or it is as complex as a frozen dinner with a bunch of different ingredients.\u00a0 That is a HUGE range. We need some foods to be processed for us to consume them, like milk, nuts, seeds, beans, and flour (it\u2019s not like we can just eat a stalk of wheat). Processing makes some foods easier to use, more accessible, taste better, and saves us tons of time.\u00a0 On the flip side, foods like twinkies, chicken nuggets, soda, sugary breakfast cereals, etc, are highly processed and not technically needed in anyone’s diet.\u00a0 Processing in general is not a bad thing, but can something be too<\/em> processed?<\/p>\n\n

Introducing\u2026NOVA (which is the name, not an acronym)\u00a0<\/em><\/strong><\/p>\n\n

\u201cNOVA<\/a> is the food classification that categorizes foods according to the extent and purpose of food processing, rather than in terms of nutrients\u201d.\u00a0 In 2010, NOVA came up with four distinct groups that food falls into, check it out.<\/p>\n\n

\n\n\n\n\n\n\n\n
Group<\/td>\nDefinition<\/td>\nExamples<\/td>\n<\/tr>\n
1:\u00a0 Unprocessed or minimally processed foods<\/strong><\/td>\nWater, various edible parts of plants, and animal products that are untouched or minimally alter (removing inedible parts, or drying, squeezing, etc) and nothing is added<\/td>\nFruits\/vegetables (fresh, dried, frozen, 100% juice), seeds, nuts, meats, poultry, fish, eggs, milk (including powdered), yogurt, herbs, spices, beans, lentils, flour, oats, coffee, tea<\/td>\n<\/tr>\n
2: Processed culinary ingredients<\/strong><\/td>\nItems obtained from group 1 or from nature by processes such as pressing, refining, grinding, milling, etc to make them usable in kitchens<\/td>\nSalt, sugar, honey, maple syrup, pressed vegetables oils, butter, lard, starches from corn and other plants<\/td>\n<\/tr>\n
3: Processed foods<\/strong><\/td>\nSimple products made by adding group 2 to item(s) in group 1 through processes like canning, bottling, fermentation<\/td>\nCanned vegetables, salted nuts\/seeds, smoked meats\/fish, canned fish, freshly made bread, fresh cheese, fruits in syrup<\/td>\n<\/tr>\n
4: Ultra-Processed food and drink products<\/strong><\/td>\nIndustrial formulations typically with 5 or more ingredients.\u00a0 The purpose is to make a food with low-cost ingredients and increase shelf-life and palatability.<\/td>\nCarbonated beverages, sweet\/savory snacks, ice cream, candy, mass produced bread\/rolls, margarine\/spreads, cookies, fruit yogurts, granola\/energy bars, infant formula, baby food, ready to eat meals, prepared burgers\/sausage, and plenty more<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n

Got it, so\u2026what does it all mean?<\/em><\/strong><\/p>\n\n

This classification system enables researchers to use consistent definitions when studying ultra-processed foods and their associated risk level to various disease states.\u00a0 Food surveys<\/a> in Europe, the United States, Canada, New Zealand, and South American countries, estimates that ultra-processed foods make up 22%-58% of total daily intake.\u00a0 Studies are now showing a link between a high intake of ultra-processed foods and an increased risk for heart disease as well as a negative impact on blood pressure, blood sugar, BMI, and cholesterol.\u00a0<\/p>\n\n

It makes sense, right? \u00a0<\/em><\/strong><\/p>\n\n

The more ultra-processed foods a person is eating, the less room in their diet for whole fruits, vegetables, grains, lean meats, beans, and legumes.\u00a0 Also, ultra-processed foods tend to be higher in calories and lower in nutrients.\u00a0 There definitely needs to be more research done, but you can start taking a look at the foods you consume now.\u00a0 Personally, I don\u2019t think ultra-processed foods should be done away with completely (Reese\u2019s cups are SO good), but if your diet is leaving more towards 50% ultra-processed foods, you might want to start making some swaps to get that percentage a little lower.\u00a0 How low?\u00a0 Well, that\u2019s why there needs to be more research \ud83d\ude09<\/p>\n\n

Here are a few suggestions<\/em><\/strong><\/p>\n\n

\n\n\n\n\n\n\n\n\n
Ultra-processed<\/strong><\/td>\nProcessed<\/strong><\/td>\nMinimally Processed<\/strong><\/td>\n<\/tr>\n
Soda<\/td>\nCarbonated Flavored Water<\/td>\nWater with fruit slices<\/td>\n<\/tr>\n
Candy bar<\/td>\nChocolate covered raisins<\/td>\nDark chocolate squares with minimal ingredients<\/td>\n<\/tr>\n
White bread<\/td>\nWhole grain bread<\/td>\nHomemade whole grain bread<\/td>\n<\/tr>\n
Sweetened breakfast cereal (think Lucky Charms type)<\/td>\nBran cereal<\/td>\nOatmeal at home<\/td>\n<\/tr>\n
Impossible burger patty (20 ingredients!)<\/td>\nPlain McDonald\u2019s burger patty<\/td>\nHomemade burger patty<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n

Bottom line<\/em><\/strong><\/p>\n\n