Why such a morbid title to this post? Well, I think it just encompasses the tension around this topic. I’m sure you’ve seen the Instagram posts and other social media, demonizing ultra-processed foods and blaming them on the reason for the American health crises.
What are processed foods and ultra-processed foods?
Processed foods are any foods that have been changed from their original state for methods such as cooking, canning, freezing, packaging, or adding preservatives and other additives to extend shelf-life. There are four categories of the NOVA Food Classification System which is really our only processed food system at this time.
- Unprocessed or Minimally Processed Foods– minimally altered usually just simple washing, drying, or freezing.
- Fresh fruits and vegetables
- Whole grains
- Fresh meat, fish, or eggs
- Raw nuts and seeds
- Processed Culinary Ingredients– food derived from unprocessed foods for the means of preparing meals.
- Salt
- Sugar
- Butter
- Olive Oil
- Vinegar
- Processed Foods– Foods that are usually a combination of the first two groups. These foods have undergone processing such as canning, smoking or salting. They may also have added preservatives or flavor enhancers.
- Cheese
- Canned Vegetables or Fruit
- Bread
- Salted or smoked meats
- Ultra-processed Foods (or UPFs)– These foods have undergone extensive processing and substances are added that wouldn’t be added in home cooking to extend shelf-life or palatability.
- Soft drinks
- Packaged snacks (chips, cookies) – keep reading before you stick your nose up
- Instant noodles or meals
- Frozen meals
- Breakfast cereals
Processed foods of some level are everywhere. They are pretty much unavoidable unless you plan to live on a prairie field with all the time in the world to make all your own food. If you can, kudos to you and please share with your neighbors. However, most of us do not have the time or want to dedicate that much time and energy to such a venture. The group most people are trying to avoid is group 4–the ultra processed food group (UPFs). In fact, there is so much buzz about it that the UK has started putting “UPF free” labels on some of their food products. You can bet it’ll come to the US sooner rather than later.
So, what are we supposed to think of ultra-processed foods then?
There is a lot of confusion around the topic which can elicit high levels of anxiety for some. I was one of those getting sucked into the rhetoric surrounding ultra-processed foods, leaving me feeling paralyzed, thinking if I eat the wrong thing my health will suddenly decline from this one meal or snack. The dialogue that every chemical and processed food out there is going to kill you, just makes me angry. It feeds off of people’s emotions to keep reading or click…
Well, I’m not here to tell you if you eat a processed food item, that you’ll keel over, so take a deep breath with me. In large, ultra processed foods are unhealthier than the less processed foods due to the stripping away of nutrients and addition of additives, flavor enhancers, and preservatives which can pose a problem with health when consumed frequently. However, ultra-processed foods are hard to avoid and can be beneficial for you if you find the right ones. One rule of thumb is to try to avoid ultra-processed foods in meals, but if in need of a quick snack, certain UPFs can be beneficial.
Do we have to give up nutrients for the cost saving and convenience of foods?
No. We just have to be crafty and knowledgeable. Looks for snacks dense in nutrients– such as higher fiber, higher protein, lower added sugar, or healthy fats. These types of snacks are functional snacks, as I like to call them. They help you fuel your body to keep you energized, give you that feeling of satisfaction and provide your body needed nutrients. In one way, the buzz about UPFs is confusing and paralyzing people (not literally) as I discussed earlier in this post. However, and fortunately, the buzz is getting companies to listen and innovate new products that are more nutritionally dense such as snacks with more protein and fiber from whole sources.
Here is the Value Menu:
- Don’t be afraid of UPFs. Be knowledgeable about what to look for. I have a specific post of what to look for in a snack here.
- You want your snacks to have nutritional value of some kind, specifically protein, fiber, or vitamins/antioxidants. Some naturally occurring sugar is fine too (<10g), even a little added sugar is fine too in packaged snacks (<5g)–after all, we want it to be tasty.
- Learn the names of different ingredients and how they impact health so you can make quick healthier decisions on-the-go, Check out this post which defines some of the common packaged food ingredients people don’t understand.
- Meals should mostly be from the first 3 food categories listed above. If you find frozen meals and greasy fast food is a constant for you, check out my post on ways you can make small, but significant changes to your diet while busy.
Have questions? Please send me a message on the contact page!