Foods that have been unprocessed or little treated retain their vitamins and minerals. These foods can be slightly altered by removing inedible components, drying, crushing, roasting, boiling, freezing, or pasteurisation to make them appropriate for storage and safe to consume.
Ultra food goes through various processes like extrusion, moulding, milling, and prefrying, contain several added ingredients such as sugar, oil, fats, salt, preservatives, artificial colours, and flavours, and are extremely delicious but nutritionally inadequate.
Examples include soft beverages, packaged snacks, reconstituted meat products, and ready-to-eat meals. While these foods are convenient, excessive consumption has been linked to a variety of negative health outcomes. Here are some of the diseases and health issues associated with excessive use of ultra-processed foods:
Obesity
According to a study led by Ashley N Gearhardt of the University of Michigan, sugary and fatty foods can have the same effect on the brain as addictive substances like nicotine and alcohol. The study discovered that UPFs, which are manufactured with components not found in our homes, are the primary source of addicting sugars and fats in our meals.
Ultra-processed foods are typically high in calories, sugar, and fat but low in fibre, leading to rapid consumption and less satiety. This can cause an increase in overall calorie intake, contributing to weight gain and obesity, a major risk factor for numerous health conditions.
Type 2 Diabetes
High intake of ultra-processed foods, especially those rich in refined sugars and unhealthy fats, can lead to insulin resistance. Over time, this can increase the risk of developing type 2 diabetes.
Heart Disease
Consuming ultra-processed foods regularly can negatively impact heart health. These foods are often high in trans fats, saturated fats, and sodium, which can increase blood pressure, cholesterol levels, and inflammation, elevating the risk of heart disease and stroke.
Hypertension
The excessive sodium content in many ultra-processed foods can contribute to hypertension high blood pressure. Consistent high blood pressure is a critical risk factor for heart disease and stroke.
Digestive Issues
The lack of dietary fibre in ultra-processed foods can affect digestive health, leading to issues such as constipation and an increased risk of gastrointestinal disorders. Furthermore, these foods can alter the gut microbiome, potentially contributing to inflammation and other health issues.
Mental Health Issues
Emerging research suggests a link between diets high in ultra-processed foods and the risk of developing mental health conditions, such as depression and anxiety. This could be related to the effects of poor diet quality on brain health and the gut-brain axis.
Chronic Inflammation
Ultra-processed foods can contribute to chronic systemic inflammation, a condition linked to the development of many chronic diseases, including heart disease, diabetes, and cancer. The high levels of sugar, unhealthy fats, and additives in these foods can perpetuate inflammatory pathways.
Also read: Key Distinction Between Ultra & Processed Foods
Prevention and Management
Reducing the consumption of ultra-processed foods and opting for whole, minimally processed foods can significantly improve overall health. Here are some strategies:
- Increase the intake of fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Prepare meals at home using whole ingredients to have better control over what you eat.
- Read labels carefully and choose products with fewer and recognizable ingredients.
- Limit the intake of sugary drinks, opting instead for water, herbal teas, or unsweetened beverages.
Making dietary changes can be challenging, especially given the convenience and palatability of ultra-processed foods. However, gradually incorporating more whole foods into your diet and being mindful of your food choices can lead to significant health benefits over time.