Ultra-processed foods: what they are and the damage they cause

I ultra-processed foods, also called «Upf"They are products that have undergone a very intense transformation to achieve a certain level of flavor and a particular taste. The substances used to ultra-process foods are not those we traditionally use in cooking.

For example, this transformation uses hydrolyzed proteins, maltodextrins, hydrogenated fats, or substances that contain additives such as food colors, preservatives, anti-caking agents, instant enhancers, and sweeteners. The goals are twofold: to enhance the flavor of ultra-processed foods and extend their shelf life.

What are ultra-processed foods?

According to the Nova classification, developed by the University of São Paulo, which distinguishes foods based on their transformation processes, the following are considered ultra-processed:

• Ready meals and frozen foods
• Packaged snacks, sweet and savory
• Sweetened drinks
• Many fast food products
• Spreadable creams
• Rusks
• Instant sauces
• Packaged pizzas
• Frankfurter
• Hamburger
• Packaged soups
• Fish sticks

What are processed foods?

Processed foods are below ultra-processed foods. They are food products to which natural foods or processed ingredients are added to enhance their shelf life or alter their flavor.

Transformation processes, in this case, can include non-alcoholic fermentation, cooking and frying, and the addition of preservatives. Among the most common processed foods are:

• Fresh bread
• Dairy Products
• Canned fruits and vegetables
• Wine and beer
• Cured meats and cured meats
• Canned fish and meat
• Fruit in syrup

Natural foods

Natural foods, as you might expect, are all those products of natural origin that have not undergone any transformation. This category of products includes:

• fresh fruit
• Fresh vegetables
• Roots
• Legumes
• Eggs
• Fresh milk
• Fresh, unprocessed animal foods such as muscles, offal, etc.

The risks of consuming ultra-processed foods

There is extensive scientific literature on the health risks associated with the consumption of ultra-processed foods. Among these, the most significant are:

• A negative effect on the intestinal microbiota
• Worsening of systemic inflammation and insulin resistance
• An increase in body weight

Ultra-processed foods and the gut

A study dating back to 2021 and was published by The British Medical Journal hypothesizes a relationship between chronic intestinal diseases and excessive consumption of ultra-processed foods. Specifically, an analysis of a sample of 116 adults found that eating one to four servings of pre-packaged croissants, soft drinks, or cured meats leads to a 67 percent increased risk of intestinal diseases, compared to limiting one serving to less than one. Other scientific studies calculate that every 10 percent daily increase in ultra-processed foods corresponds to a 12 percent increase in the risk of developing intestinal diseases. tumor.

Ultra-processed foods and colon cancer

The Veronesi Foundation website reports data from a recent study, dating back to 2022, on the relationship between the consumption of ultra-processed foods and the risk of colon cancer.

According to the study, published in the British Medical Journal, a consistent consumption of ultra-processed foods increases the risk of colon cancer by up to 30 percent. The risk percentage also varies based on the type of food and reaches the highest value (44 percent) with meat, chicken, and fish.

Ultra-processed foods and diabetes

Even the risk diabetes increases, and significantly, with the consumption of ultra-processed foods. A study conducted on nearly 200 people and published in the journal Diabetes Care It shows that UPFs increase the risk of developing diabetes and the risk of death for people already affected by type 2 diabetes. Over the years, the risk increases by up to 60 percent.

Ultra-processed foods and hypertension

From a study conducted by theUniversity of Sydney on a sample of 10 thousand women and lasting 15 years, it emerged that those who consumed a high number of ultra-processed foods in their daily diet were associated with a 39 percent increase in manifesting hypertension over the years which, consequently, also increases the risk of developing dangerous heart conditions.

Ultra-processed foods and multimorbidity

Without creating unnecessary alarmism and incorrect generalizations, there are two defenses against ultra-processed foods and their related risks. The first is to follow a healthy and balanced diet, even allowing themselves the pleasure of a few exceptions.

The second defense concerns our ability to read the Labels, where all the ingredients contained in the food must be present and the degree of workmanship to which he was subjected.

Finally, a little tip that may be useful: if the list of ingredients is very long, the food is more likely to be classified as ultra-processed.

App to identify ultra-processed foods

• Yuka draws on a database of 1.5 million foods, which are classified according to the presence of salt, sugar, fiber, fat, additives and calories.
• Nuna (Nutritional Navigation) uses the nutritional pyramid connected to the Mediterranean diet and evaluates whether the chosen foods serve to form a balanced pantry.
• OpenFoodFact is a French app that evaluates the environmental, as well as nutritional, impact of food.
• Edo provides a score between 0 and 10 on the healthiness of a product, and also reports the presence of gluten and lactose.

Read also:

• Toast Smack for a healthy snack or lunch
• Smoothies for weight loss: the three best recipes
• Homemade Sandwich Bread: The Recipe
• Chickpea Falafel with Cumin and Coriander

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