Hazardous ultra-processed foods have been linked to more than 30 diseases. Here’s how to recognize them and avoid them

In an era where convenience often trumps nutritional value, a growing body of research is raising concerns about the health effects of eating ultra-processed foods. These foods undergo extensive industrial processing, resulting in foods that are convenient, delicious, and potentially unhealthy in the long run.

While processing itself is not inherently negative (e.g., pasteurized milk or extra virgin olive oil), the degree of processing and its effect on nutrient density are critical factors to consider. Ultra-processed foods, which are typically classified under a classification known as NOVA, contain additives and undergo significant changes from their natural state. They tend to be energy intensive, nutrient poor, and often have a long shelf life.

This raises concerns about their role in diet-related health outcomes such as heart disease, diabetes and obesity, as our busy lifestyles may push us to seek easy, quick or inexpensive results rather than cook and eating more unprocessed or minimal foods. processed foods such as fruits, vegetables, eggs, nuts or seeds.

“As nutritionists, we prefer to talk about real foods and nutrients and teach people how to read labels and what to look for, rather than focusing on a broad, all-encompassing category,” says Caroline Passerrello, registered dietitian and spokesperson Academy of Nutrition and Dietetics.

Often there is no clear “yes” or “no” for a particular food. “It requires education, reading labels and knowing what to look for and what not to look for,” she adds.

“Consider the level of processing of foods, the overall nutrient density of foods and your overall diet,” Passerrello suggested. Packaged cookies and sodas contain a lot of energy, but they lack the nutrients our bodies need. While they may provide some energy and calories, they do not supply vitamins or minerals. Over time, this can lead to nutritional deficiencies as well as unintended weight gain, according to Passerrello, who is also a professor at the University of Pittsburgh.

However, there is a spectrum. “How our bodies respond to calories and nutrients varies depending on our age, activity level and overall eating patterns,” she says.

While the NOVA classification system provides the most general framework for understanding food processing continuity, several other classification systems, including the International Food Information Council (IFIC) system, use slightly different criteria to define ultra-processed and processed foods. However, in general, these recommendations agree that highly processed foods contain high amounts of total and added sugar, fat and/or salt, are low in dietary fiber, use industrial ingredients derived from food or created in laboratories, and generally contain little dietary fiber. avoiding whole foods.

These highly processed foods are easy to find on supermarket shelves:

• mass produced bread

• carbonated drinks

• breakfast cereal

• ice cream

These are just a few of the foods that typically contain artificial colors, flavors and preservatives. These products are designed for shelf life, convenience and cost-effectiveness, often at the expense of nutritional value.

Like an ultra-processed diet affects your health

Research has shown a clear link between the consumption of ultra-processed foods and adverse health effects. Recent research in British Medical JournalI highlight the link between ultra-processed diets and increased calorie intake, weight gain, and increased risk of cardiovascular disease. Participants on the ultra-processed diet ate an average of 500 more calories per day compared to those on the unprocessed diet, gaining additional pounds over time. Overall, the researchers found a direct link between ultra-processed foods and 32 health conditions, including cancer, mental disorders and type 2 diabetes.

Another reason to reduce your intake of highly processed foods: Recent findings from Columbia University’s Mailman School of Public Health and Columbia’s Robert N. Butler Center on Aging suggest that eating a healthier diet may slow the aging process and reduce your likelihood of developing dementia. This highlights the impact of dietary choices on overall health and cognitive function.

Eating fewer ultra-processed and more nutritious foods is especially important for children and older adults, as their changing bodies require different energy needs and higher quality calorie intake. But don’t worry if you occasionally splurge on mac and cheese or an ice cream cone, says Passerrello. “Look at your eating patterns over the course of a week, not day-to-day.”

Passerrello adds that it can be easy to fall into habitual patterns, such as relying on food delivery apps, takeout or processed foods, that can be difficult to break. This means making lifestyle changes and devoting more time and money to behavior change. Start with small steps. For example, whenever possible, find ways to increase the nutritional value of meals, such as replacing the side dish with french fries. She also suggested:

• Avoid children’s menus to reduce portion sizes when dining out.

• Add raw fruit to packaged breakfast cereals.

• Learn to read food labels and choose products with fewer additives and more recognizable ingredients.

• Choose whole or minimally processed foods

• Take a holistic approach to your diet and consider the cumulative impact of your food choices over time.

• Meet with a registered dietitian or nutritionist at least once or twice to create a meal plan that fits your lifestyle, eating habits and budget.

• Become an informed and empowered consumer to reduce your risk of future health problems.

How to detect ultra-processed foods

According to the NOVA classification system, ultra-processed foods are industrial products made entirely or mainly from substances extracted from foods (oils, fats, sugars, starches and proteins), derived from food components (hydrogenated fats and modified starches) or synthesized . in laboratories from food substrates or other organic sources (flavor enhancers, coloring agents and some food additives used to make the product more palatable). Beverages may be ultra-processed.

Here are some examples of ultra-processed foods:

• packaged snacks and cookies

• ice cream and frozen desserts

• chocolate, sweets and confectionery

• cola, soda and other carbonated soft drinks

• “energy” and sports drinks

• baked goods made from ingredients such as hydrogenated vegetable fat,

• sugar, yeast, whey, emulsifiers and other additives

• breakfast cereals and bars

• sweetened and flavored yoghurts, including fruit yoghurts

• dairy drinks, including chocolate milk

• meal replacement shakes

• baked goods, cakes and cake mixes

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This story was originally published on Fortune.com.