Highly processed foods are tasty and convenient, but ultra-processed foods are no good for your health. The term comes from the NOVA food classification system, which groups foods as per the extent and purpose of industrial processing. Such foods have been linked to diseases and conditions, including type 2 diabetes. If you check the label of ultra-processed foods, you will find the list of ingredients to be pretty long. They are typically high in refined sugars, unhealthy fats, and sodium. For the sake of your health, you should know how to identify ultra-processed foods.
Ultra-processed foods are products that typically contain multiple ingredients, many of which are additives, preservatives, and flavourings. These foods undergo extensive processing, says dietician Ekta Singhwal.
Processed foods are those that have been altered from their natural state for preservation or convenience, but they may still retain some nutritional value. Ultra-processed foods, on the other hand, are highly modified products that bear little resemblance to their original ingredients.
Ultra-processed foods can have detrimental effects on your health. A 2019 study published in the JAMA Internal Medicine found a link between ultra-processed food and an increased risk for developing diabetes. Participants who had more ultra-processed foods (22 percent of their diet) had more chances of developing diabetes in comparison to those who consumed less amount of such foods (around 11 percent of their diet).
Such foods may also increase your chances of being obese, as they tend to be high in calories, sugar and unhealthy fats, says the expert.
To identify ultra-processed foods, it is essential to understand the characteristics and ingredients that distinguish them from less processed options, says Singhwal.
When examining food labels, look for ingredients that indicate a high level of processing. These include:
It may be difficult to remove ultra-processed foods completely from your diet. But try to eat minimally processed foods such as vegetables, fruits and whole grains whenever possible. This way you can make healthier choices. Click here for more on how to reduce ultra-processed foods in your diet.
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