Since the Second World War, with the massive advent of ultra-processed foodsthe food industry has radically transformed what we eat, leading us to consume products that can no longer be considered real food. Compared to what our grandparents still usually ate, food has evolved into something completely different: just read the labels of what we buy to notice how we have gone from natural sources of nutrients to artificial mixtures of modified starches, invert sugars, hydrolyzed protein isolates and refined seed oils assembled using synthetic additives, emulsifiers, low-calorie sweeteners, stabilizing gums and other chemical compounds our senses have never encountered before.
Against ultra-processed foods and in defense of food that is good for your health
And the world of snacks and sweets, sugary and carbonated drinks, ready meals and packaged sauces which have become the norm in our daily diet. The dangers of these foods have been confirmed by numerous studies, including recent ones from Harvard University, which show how these foods can seriously damage our health.
But what are ultra-processed foods?
Ultra-processed foods are food products that contain ingredients and additives not found in home kitchens. According to Chris Van Tulleken, author of “Ultra Processed Foods. How to recognize and avoid the unsuspected enemies of our health”, these foods are defined by a complex combination of ingredients and industrial processes. Not only these foods they contain high amounts of salt, sugar and saturated fat, but also emulsifiers, additives and flavorings that interact negatively with our body. Ultra-processed foods are sneaky and also include foods that we are led to believe are healthy such as breakfast cereals, children’s yogurt, ready meals and packaged bread, often deceived by misleading wording on the packaging.
How to recognize ultra-processed foods
Per identify ultra-processed foods while shoppingit is essential to carefully read the ingredient labels.
Here are some practical tips:
Unusual ingredients: if substances appear on the list of ingredients that you don’t normally find in your kitchen, it is likely that it is an ultra-processed food.
Additives and flavourings: Emulsifiers, sweeteners, sweeteners and flavors are indicators of ultra-processed foods. Although not necessarily harmful in themselves, these ingredients can make food more palatable and increase consumption, favoring overweight or obesity conditions and all related health consequences.
Misleading health claims: claims such as “rich in fibre”, “rich in protein” or “good for the intestine” are often present on ultra-processed products. These claims may distract from the potential harm caused by other ingredients present.
Altered colorings and textures: Without artificial colors, many ultra-processed foods would look less appetizing. For example, sliced bread would be gray instead of golden brown, and ice cream would have a different texture.
READ ALSO: Know what you eat: how to read food labels
The consequences of ultra-processed foods on health
The most immediate effect of ultra-processed foods is the increase in obesity, which is closely linked to chronic inflammation and various diseases, including tumors. But the problems don’t end there. Emulsifiers can irritate the gut and make it permeable, while additives can alter the gut microbiome. Additionally, these foods are often low in essential nutrients.
An important study conducted by Harvard University examined the correlation between diets rich in ultra-processed foods and the risk of premature death. The study, which lasted thirty years, involved over 100,000 participants, whose food records were analyzed to understand the impact of ultra-processed foods on health. The results are alarming:
Increased risk of mortality: Those who consumed a diet rich in ultra-processed foods had a 4% increased risk of premature death.
Brain diseases: Eating ultra-processed foods was associated with an 8% increased risk of brain diseases, such as dementia.
Diet quality: Better quality of daily diet was associated with decreased mortality, especially among nonsmokers and those who consumed less alcohol.
The foods that posed the greatest risks included processed meats, breakfast items and sugary drinks artificially.
Other significant studies
Other studies confirm that consumption of ultra-processed foods is associated with a variety of health problems. A study published in the journal “BMJ” highlighted that a 10% increase in the consumption of ultra-processed foods is correlated with a 12% increase in the risk of cardiovascular disease and an 11% increase in the risk of stroke. Additionally, consumption of these foods has been linked to an increased risk of developing type 2 diabetes and various forms of cancer.
In Defense of Food”: Tips for recognizing and returning to eating real food
In his now historic 2008 book “In Defense of Food: An Eater’s Manifesto”, Michael Pollan offers us a alternative and practical perspective on how we can get back to eating real food. Pollan proposes a simple but revolutionary approach: “Eat food. Not too much. Mostly vegetable“. This advice invites us to rediscover and follow culinary traditions based on unprocessed foods and to recognize the importance of a plant-based diet.
Recognize real food
Pollan helps us distinguish real food from “edible food-like substances” that dominate the Western diet.
Here are some practical tips:
Avoid products with more than five ingredients: The longer the ingredient list, the more likely it is an ultra-processed food.
Choose foods without labels: Fruits, vegetables, legumes, whole grains and fresh meats are examples of foods that do not require labels to demonstrate their quality.
Prefer whole foods: Whole grains, legumes and nuts are great choices for a healthy diet.
Cooking at home: Preparing meals at home with fresh ingredients is one of the best ways to avoid ultra-processed foods.
Benefits of returning to real food
Following Pollan’s advice not only helps improve our health, but can also enrich our lives in many other ways:
Better overall health: A diet based on unprocessed foods is associated with a lower risk of chronic diseases such as diabetes, cardiovascular disease and cancer.
More energy and well-being: Whole foods provide essential nutrients that support our energy and overall well-being.
Environmental sustainability: choosing fresh, seasonal foods helps reduce the environmental impact of the food industry.
Reconnecting with food: going back to cooking and eating together allows us to appreciate food more and establish stronger social relationships.
Moderation and plant-based nutrition
Pollan also points out the importance of moderation and plant-based eating.
Here are some tips:
Moderate portions: avoid overeating. Moderation is key to maintaining a healthy, healthy weight.
More vegetables: integrate more fruit, vegetables, legumes and whole grains into your diet. These foods are rich in fiber, vitamins and essential minerals.
Less meat: Reducing your consumption of meat, especially red and processed meat, can help reduce your risk of chronic disease.
Eat consciously: Taking the time to enjoy your food and listen to your body’s signals can help you avoid overeating.
Strategies for a healthier diet
In addition to Pollan’s advice, there are other strategies we can adopt to improve our diet and reduce the consumption of ultra-processed foods:
Plan meals: Planning your meals ahead of time can help you avoid purchasing ultra-processed foods for convenience. Making a shopping list and sticking to it is a great start.
Experiment with new recipes: Trying new recipes with fresh ingredients can make meals more interesting and tasty. Exploring different cuisines can also enrich our diet with a variety of nutrients.
Go shopping at local markets: Buying fresh, seasonal produce at local markets supports the local economy and ensures fresher, more nutritious food.
Gradually reduce processed foods: If giving up ultra-processed foods all at once seems difficult, it’s possible to do it gradually. Slowly reducing your consumption of these foods and replacing them with healthier alternatives can make the change more sustainable.
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Photo by Jonathan Borba / Jonathan Borba / Fernando Andrade / Courtney Cook / Gabriel Gurrola on Unsplash
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2024-05-22 12:21:09
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