What You Need To Know About Ultra Processed Foods

Processing of foods is not new. It was first used as a way to make food last longer. Hundreds of thousands of years ago, food was fermented, dried or salted. Ancient civilisations were brewing beer and making bread and cheese. In the early 19th century canning was invented. Later in the 19th century milling and pasteurisation were introduced. 

 

The nature of food processing has now changed and we’ve moved into an era of ultra processing of food, with additives such as preservatives, emulsifiers, stabilisers and sweeteners. Food is no longer processed mainly for long term storage. Food is now being ultra processed to make it hyper-palatable and energy dense. 

 

The term ultra processed foods was introduced in 2009 when researchers in Brazil developed the NOVA system of food classification. The first category classifies foods that have been taken straight from nature (the edible parts of plants or animals). The second two categories classify culinary ingredients (such as salt, sugar, oil, starch), and processed foods (such as freshly baked goods or tinned vegetables). The fourth category is for foods which are industrially formulated and containing products derived from foods but not containing or hardly containing any of the whole foods belonging to the first category. This is the category of UPFs, made with additives which are not used in home cooking. 

The thing is, UPFs are really popular and very easy to eat. Because of their hyper-palatability and energy density, UPFs encourage over eating. But while they are calorie dense, they are nutrient poor. UPFs have fewer protective nutrients, less fibre but they have ingredients which may be harmful for human health. 

 

Research shows that consumption of UPFs is linked to an increased risk of obesity. A high consumption of UPFs is also linked to an increased risk of diseases such as type 2 diabetes, cardiovascular disease, poor mental health and certain cancers. 

What can you do about these UPFs which seem to be hiding in plain sight? Many people aren’t sure exactly which foods are UPFs. But if you want to avoid UPFs, the first step is to identify them, with some simple checks. 

 

The halo is a label attached to a food to create the belief that the food is healthy. But halo foods may not support your health in the way you are led to believe. While halo foods may not be harmful for health, they may not always be what they seem These foods may contain added sugars, refined oils, flavourings, stabilisers and ultra-processed ingredients. The health halo may be hiding what’s inside. Many halo foods are in fact UPFs. 

 

Halo foods include granola bars, veggie crisps, smoothies, gluten free baked goods, protein snacks, plant-based. Labels that make people believe they are healthy, have words like gluten free, protein, non-GMO, organic, low sugar or low fat. Labels promote a single ingredient that may be seen as healthy or as a superfood, such as honey or agave, berries, spinach or chia. 

 

The belief itself that something is healthy makes people eat more of it. 

 

The perception that the halo food is beneficial creates a false confidence and displace genuinely nourishing options. 

 

Halo foods can often be replaced with wholesome foods, such as oats for granola, plain yoghurt with fruit for flavoured yoghurt, or nuts for a protein bar. Understanding the true UPF nature of halo foods avoids the confusion and helps you to make confident choices. 

You may not wish to avoid all UPFs, because they are convenient and popular. But small intentional changes can help you to reduce the amount of UPFs you eat. This is helping you to reduce your risks for a range of diseases. Use the checks to spot UPFs so that you can make the changes to shift your diet to more nourishing whole foods, to support your health and wellbeing. 

 

Recognising UPFs is a first step to build a diet that reduces your disease risk and supports long term health by increasing the amount of whole, nourishing food in your diet.