Top 7 Ultra-Processed Foods You Must STOP Eating!

Hello readers! Remember the famous saying, “One cannot think well, love well, sleep well if one has not dined well." Well, it is totally true as the kind of food we eat plays a key role in maintaining our mental and physical health. 

Today, many of us rely on quick and convenient foods to fuel our busy lives. But we forget that these ultra-processed foods that offer tasty flavours are deteriorating our health. These are processed many times and often contain high amounts of added sugars, unhealthy fats, and artificial ingredients, which can have negative impacts on our health.

In fact, it is classified as the 4th category of food types by the NOVO food classification system. If you are also fond of chips, burgers, cokes, pastries or fast foods, then it is time to say goodbye to them to prevent disorders. Read on to learn the top 7 ultra-processed foods to swap out for a healthier you!

Key Highlights 

• Ultra-processed foods were first introduced by Carlos A. Monteiro ( Brazilian nutrition researcher) in a 2009 paper.

• “NOVA food classification system” contains minimally processed ingredients, processed foods and ultra-processed foods.

• These are loaded with high levels of salt, sugar, flavours, preservatives and saturated fats.

• These affect our health badly by leading to obesity, cardiovascular disorders, hypertension, cancers and early death.

• Examples of Ultra-processed foods are sugary drinks, packaged snacks, fast food, ready-to-eat meals, processed meats etc.

Table of Contents 

1. Top 7 Ultra-Processed Foods In India 

2. Difference Between Processed and Ultra-Processed Foods

3. Why Should You Avoid Ultra-processed Foods?

4. The Impact of Ultra-Processed Foods On Health

5. Classification Of Ultra-Processed Food

6. Dietitian’s  Recommendation

7. The Final Say

8. FAQs

9. References

Top 7 Ultra-Processed Foods In India 

Here is a list of common examples of ultra-processed foods consumed by individuals in India:

1. Sugary Drinks

These are the most loved drinks during summer among teenagers. These have been prepared by adding various flavours, additives and artificial sweeteners. While they may taste great and provide a quick energy boost, these have been linked to various health issues, which include obesity, type 2 diabetes, and heart disease. They contain high amounts of added sugar and can also affect oral health, leading to tooth decay. It includes the following:

• Soda

• Fruit-flavoured beverages

• Energy drinks

• Sweetened iced teas

Also Read: What Happens On Consuming Too Much Sugar?

2. Packaged Snacks

Packaged snacks like chips, candies, and biscuits have become a popular choice for quick and convenient snacking. However, they are often high in calories, sugar, and unhealthy fats. These highly processed foods are linked to an increased risk of obesity, type 2 diabetes, and other health problems. While it's okay to indulge in these snacks occasionally, it's important to consume them in moderation and opt for healthier snacks like fruits, nuts, and yoghurt.

• Potato chips

• Crackers

• Cheese puffs

• Flavoured popcorn

• Candy bars

• Cookies and biscuits

Also Read: 8 Healthy Alternatives Of Unhealthy Diets You Need To Start Today!

3. Fast Food

These foods grab attention due to their taste and affordability, as many people are busy and do not have the time to prepare a meal at home. Although they are tasty and tempting to choose, it is important to remember that these foods are often high in calories, fat, and salt and are often not the healthiest option. It is a major cause of obesity and cardiovascular disorders. Thus, if you like fast food, it is recommended that you consume it in moderation.

• Burgers

• French fries

• Fried chicken

• Pizza

• Hot dogs

• Chicken nuggets

4. Ready-to-Eat Meals

Instant foods and frozen foods are the most dangerous ones to our health as they are prepared after a lot of processing plus are loaded with added preservatives and additives. They are high in calories, saturated fats and carbohydrates that can harm your health. Some of the ready-to-eat meals include

• Frozen pizzas

• Microwaveable meals

• Instant noodles and pasta dishes

• Frozen sandwiches

5. Breakfast Cereals and Bars

While breakfast cereals and energy bars can be a convenient option for busy individuals, it's important to keep in mind that many of these products are classified as ultra-processed foods. These foods can be high in added sugars, salt, and preservatives, which can have negative effects on our health. 

Instead, you can make your own protein bar by combining oats, essential seeds (pumpkin seeds, sesame seeds, sunflower seeds), nuts like almonds, pistachios, cashew jaggery or dates. This homemade protein bar not only provides the energy for the day but is also a healthy alternative to ultra-processed foods.

Also Read: Fuel Up Your Body With These 18 Healthy Snacks For Weight Loss!

6. Sweetened Dairy Products

There are various dairy products available in the market by different brands claiming it's 100% natural. But the reality is that they are not. Products like curd, flavoured yoghurt-sweetened milk, and packed ice creams are made using ultra-processing methods.  These are high in calories, sugar, and unhealthy fats, leading to health problems such as obesity, cardiovascular diseases, and diabetes. Therefore, it is important to limit the intake of sweetened dairy products and other ultra-processed foods and opt for healthier alternatives.

• Flavoured yoghurts

• Sweetened milk drinks

• Ice cream and frozen desserts

7. Bakery Items

Bakery items such as pastries, sweet rolls, packaged cakes, and desserts are delicious treats that many people enjoy. They are often consumed as a quick breakfast or as a dessert after a meal. However, it's important to note that these baked goods fall under the category of ultra-processed foods. 

Usually, they have a lot of calories, bad fats, and sugar. Margarine and spreads like non-dairy creamers and vegetable spreads are also ultra-processed foods that should be consumed in moderation. It's important to be mindful of our intake of these foods and to make healthier choices whenever possible.

Also Read: World Obesity Day 2024: Obesity & Health Problems  

Difference Between Processed and Ultra-Processed Foods

The major differences between processed and ultra-processed foods are:

Also Read: Tips To Avoid Unhealthy Food & Healthy Options

Why Should You Avoid Ultra-processed Foods?

Rich-coloured and flavoured foods have always tempted our taste buds, but do you know that ultra-processed foods are the red alert for our health? You should limit or avoid eating ultra-processed foods for the following reasons:

• They contain high amounts of added sugars and contribute to high-calorie intake.

• They are loaded with unhealthy fats that contribute to heart disease and other health issues.

• To improve the food's shelf life, texture and taste, they contain high amounts of artificial additives and preservatives.

• Ultra-processed foods are low in essential nutrients such as fibre, vitamins, and minerals.

The Impact of Ultra-Processed Foods On Health

Ultra-processed foods like artificial flavourings and preservatives may adversely affect health. The consumption of ultra-processed foods has been linked to various health issues, including diabetes, certain cancers, heart diseases, and obesity. Excessive sugar consumption, in particular, has been associated with weight gain, insulin resistance, and an increased risk of type 2 diabetes.  

Similarly, the overconsumption of unhealthy fats can lead to elevated cholesterol levels and cardiovascular problems. Furthermore, the additives present in Some studies suggest that certain additives could disrupt hormonal balance, contribute to inflammation, or even have carcinogenic properties.

Classification Of Ultra-Processed Food

Here's a classification of ultra-processed foods based on their processing level and characteristics. The classification of ultra-processed food can be based on several criteria, including the level of processing, ingredient composition, and nutritional profile:

1. Minimal Processing

Unprocessed foods are natural foods from plants or animals, while minimally processed foods are natural foods that certain methods have altered. These methods include removal of unwanted parts, drying, grinding, boiling, etc. The difference between unprocessed and minimally processed foods is not very significant.

• Vegetables, Fresh fruits 

• Whole grains (e.g., Quinoa, brown rice)

• Seeds and Nuts 

• Frozen lean meats and fish 

2.  Processed Culinary Ingredients

Processed culinary ingredients like oils, butter, sugar, and salt are derived from group 1 foods or nature using processes like refining, grinding, and milling.  They're usually industrial products made to last longer and to be used in various kitchens. However, they're unbalanced and lack nutrients except for salt. They're also energy-dense, with 400-900 kcal per 100g, which is much higher than cooked grains and vegetables. 

• Oils

• Butter

• Sugar and salt 

3. Processed Foods

Processed foods are made by adding salt, oil, sugar, or other substances to group 1 foods. Processing enhances their durability and sensory qualities. Most processed foods have two or three ingredients and are highly palatable. These foods include: 

• Fruits and Canned vegetables (without added sugars)

• Nuts and Dried fruits (without added sugars or oils)

• Pasta and whole grain bread 

• Plain yoghurt

4. Ultra-Processed Foods

Ultra-processed foods are products created using industrial techniques and processes. These substances are often obtained from a few high-yield plant foods and animal carcasses. The manufacturing process involves several steps and industries, starting with the fractionation of whole foods into substances like sugars, oils, and fats. 

• Sugary drinks (Sweetened teas, energy drinks, sodas)

• Packaged snacks (Candy bars, cookies, and chips)

• Fast food items (Pizza, fries and burgers)

• Ready-to-eat meals (Instant noodles and frozen dinners)

• Sweetened dairy products (Sweetened milk drinks and flavoured yoghurt)

• Vegetable spreads and Margarine 

Dietitian’s  Recommendation

As a dietitian, I advise minimising ultra-processed foods in your diet. Instead choose whole and minimally processed foods like fruits, vegetables, whole grains, and lean proteins. Also, be equally mindful of food labels and choose items with fewer additives and artificial ingredients. 

These ultra-processed products often contain unhealthy fats, sugars, and additives while lacking essential nutrients. You can support your overall health and well-being while reducing the risk of diet-related diseases associated with ultra-processed foods. Prioritise cooking meals at home using fresh ingredients whenever possible by focusing on nutrient-dense, whole foods.

-Dt. Akshata Gandevikar

The Final Say

Ultra-processed foods have become ubiquitous in modern diets, contributing to various health issues and societal challenges. By promoting awareness, implementing policies, and fostering collaboration, we can create a food environment that supports health and well-being for all. 

Addressing the impact of these foods requires concerted efforts from individuals, communities, governments, and the food industry. Making informed dietary choices and advocating for a shift towards fresher, minimally processed foods is key to combating the negative effects of ultra-processed foods on both individual and societal levels.

FAQs

1. What are ultra-processed foods?

These foods have gone through high processes by adding artificial additives, preservatives, and unhealthy fats. 

2. What are examples of ultra-processed foods?

The ultra-processed food list includes the following:

• Sugary Drinks

• Packaged Snacks

• Fast Food

• Ready-to-Eat Meals

• Breakfast Cereals and Bars

• Processed Meats

• Sweetened Dairy Products

• Convenience Foods

• Bakery Items

  
  

3. Is ultra-processed food good for you?

No, ultra-processed foods are high in additives, low in nutrients, and unhealthy.

4. What are the major problems with ultra-processed food?

Ultra-processed foods are extremely flavoured and added with salts and sugar that can cause health problems like:

• Weight gain/ obesity

• Cardiovascular disease

• Oral problems

• Gastrointestinal problems 

 References

• What are ultra-processed foods and are they bad for our health?

• Ultra-processed foods: how bad are they for your health? - BHF

• Ultra-processed foods, diet quality, and health using the NOVA classification system 

• Ultra-processed food - Wikipedia   

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