Ultra-processed foods

Ultra-processed foods consumption has been associated with a worse cardiometabolic risk profile and a higher risk of cardiovascular disease (angina and heart attacks), cerebrovascular disease, depression, and all-cause mortality.  So, what are ultra-processed foods and how do we avoid them?

NOVA is a food classification based on the extent and purpose of industrial food processing and it classifies foods into 4 groups:

1.        ‘unprocessed or minimally processed foods’ (such as fresh, dry or frozen fruits or vegetables, grains, legumes, meat, fish and milk);

2.       ‘processed culinary ingredients’ (including table sugar, oils, fats, salt, and other substances extracted from foods or from nature, and used in kitchens to make culinary preparations);

3.       ‘processed foods’ (foods manufactured with the addition of salt or sugar or other substances of culinary use to unprocessed or minimally processed foods, such as canned food and simple breads and cheese)

4.       ‘ultra-processed foods’ (formulations of several ingredients which, besides salt, sugar, oils and fats, include food substances not used in culinary preparations, in particular, flavours, colours, sweeteners, emulsifiers and other additives used to imitate sensorial qualities of unprocessed or minimally processed foods and their culinary preparations or to disguise undesirable qualities of the final product)

Ultra-processed foods are food and drink products whose manufacture involves several stages and various processing techniques and ingredients, many of which are used exclusively by industry. Purpose of processing here is to create durable, accessible, convenient, and highly palatable, ready-to-drink, ready-to-eat, or ready-to-heat products typically consumed as snacks or desserts or as fast meals which replace dishes prepared from scratch.

These include confectionery, soft drinks, sweetened juices and dairy drinks, powders for juices, sausages, chicken and fish nuggets or sticks and other pre-prepared frozen dishes, dried products such as cake mix, powdered soup, instant noodles, ready-seasonings, and an infinity of new products including packaged snacks, morning cereals, cereal bars, and ‘energy’ drinks. Sugar substitutes, sweeteners and all syrups (excluding 100% maple syrup). Breads and baked goods become ultra-processed products when, in addition to wheat flour, yeast, water, and salt, their ingredients include substances not used in culinary preparations such as hydrogenated vegetable fat, whey, emulsifiers, and other additives.

What can you do?

·         cook at home as often as you can  

·         bring a packed lunch to school or work 

·         check food labels for saturated fat, sodium, and sugar quantity 

·         snack on whole foods, rather than pre-packaged snacks

·         try to reduce how much fast food you eat

·         drink water or herbal teas rather than soft drinks, squash and sweetened juices

References

doi: 10.1017/S0007114520002688

doi: 10.1136/bmjopen-2015-009892