Those of us who mind our health need to remember to avoid Ultra Processed Foods (UPFs) as much as possible. Yes, they can be tasty, but there is a cost to our health in the long run. Most everyone likes chips or candy bars or a fizzy drink once in a while. That’s where it should stop… only once in a while. My motto is “shop around the outside of the store” when referring to grocers. That’s where you will find fresh produce, meats and dairy. The center aisles are for the more highly processed items are located. Ever wonder if those powdered mini-donuts at the impulse section of check out lane were actually made last year? Probably.
If the ingredients label something that you can’t pronounce or don’t have on your pantry shelf, ask, should I be consuming this?
Food can be classified in four general categories –
Unprocessed or minimal processing – fruits/vegetables, eggs, milk, meat
Processed ingredients – oil, sugars, salt, butter
More Processing- cured/cooked meat, cheese, bread, salted items
Ultra processed – supermarket bread, ready made meals, fizzy drinks, chips and so on.
How far the government should go in regulating UPFs is subject to debate – higher taxes on those items, or strict warning labels perhaps like tobacco? Some research indicate that continuing consumption of UPFs contributes out chronic diseases including obesity, cardio diseases and depression. Other research says it is not proven but more study is needed. Common sense should prevail. UPFs are defined as containing more than five ingredients not found in in your home such as emulsifiers, preservatives, additives, dyes, and sweeteners (especially artificial). Too many of these foods are high in fats and salt and lack protein and fiber. Don’t let these foods replace fresh fruits and vegetables and minimally processed foods.
When you see items like this as an ingredient question whether it is acceptable – sodium benzoate, high fructose corn syrup, potassium sorbate, hydrogenated oils, aspartame or Sucralose, synthetic flavors, MSG, Red 40 or Yellow 5, and so on.
The best advice I can think of is “less is more” as less processing is better for your health than more processing. Fewer UPFs will likely reduce your chances of ill health over the long term.
And drink more water too.