The 21st century has witnessed a profound shift in dietary habits, with the proliferation of ultra-processed foods at the forefront of this transformation. These foods, characterised by their extensive processing and high additive contents, have become a significant component of modern diets.
Defining Ultra-Processed Foods
Ultra-processed foods represent a category of products that have undergone a series of industrial processes, often rendering them far removed from their original, whole food form. These foods are typically packed with artificial ingredients, additives, and preservatives, making them convenient but concerning for health.
Most Ultra-Processed Food is not food. It’s an industrially produced edible substance.
In “Ultra-Processed People”, Chris van Tulleken quotes the Brazilian scientist Fernanda Rauber.
Common examples of Ultra-Processed Foods include soft drinks (more accurately: sugary carbonated beverages laden with artificial sweeteners and colorings), breakfast cereals (many cereals are highly processed, containing added sugars and artificial flavors), fast foods (including burgers and fries), packaged snacks (including chips, candy, and cookies, which often contain artificial flavorings, excessive salt, and unhealthy fats), and instant noodles (quick and easy, but typically high in sodium and artificial flavorings).
Food substances of no or rare culinary use, and used only in the manufacture of ultra-processed foods, include varieties of sugars (fructose, high-fructose corn syrup, ‘fruit juice concentrates’, invert sugar, maltodextrin, dextrose, lactose), modified oils (hydrogenated or interesterified oils) and protein sources (hydrolysed proteins, soya protein isolate, gluten, casein, whey protein and ‘mechanically separated meat’). Cosmetic additives, also used only in the manufacture of ultra-processed foods, are flavours, flavour enhancers, colours, emulsifiers, emulsifying salts, sweeteners, thickeners, and anti-foaming, bulking, carbonating, foaming, gelling and glazing agents.
Carlos A Monteiro et al “Ultra-Processed Foods: What They Are and How to Identify Them” (Public Health Nutrition April 2019, 22(5): 936–941)
Health, the Environment and Society
The consumption of ultra-processed foods has been associated with several health concerns, including obesity, chronic diseases, gut health and digestive disorders and addiction. For instance, ultra-processed foods are often high in calories and low in satiety, contributing to overeating and the global obesity epidemic. Their excessive consumption is linked to a heightened risk of chronic diseases, including type 2 diabetes, cardiovascular diseases, and certain cancers. These foods are often devoid of essential nutrients, leading to imbalances in diets and potential nutrient deficiencies. Similarly, their low fibre content and high artificial additives can negatively impact gut health and digestion. Studies suggest that these foods can be addictive, leading to cravings and unhealthy eating patterns.
The prevalence of ultra-processed foods also has broader implications for the environment and society. The production, processing, and distribution of these foods often involve resource-intensive processes, which exacerbate greenhouse gas emissions, deforestation, and other environmental challenges. Without doubt, diet-related diseases related to the overconsumption of these foods place a substantial economic burden on healthcare systems and society as a whole. In the long term, the reliance on pre-packaged, ready-to-eat products may lead to a decline in cooking skills and the loss of traditional culinary knowledge.
Stakeholders in the food industry can mitigate the adverse impacts of ultra-processed foods through Public Awareness, Food Industry Reform, Personal Responsibility and Law/Policy Interventions. (i) Public Awareness: Education about the health risks associated with ultra-processed foods is crucial for empowering individuals to make informed dietary choices. (ii) Food Industry Reform: Encouraging the food industry to reduce the use of additives, preservatives, and unhealthy ingredients can promote healthier choices. (iii) Personal Responsibility: Individuals can take a proactive role in making more conscious food choices, prioritising cooking whole foods, and reducing the consumption of ultra-processed items. (iv) Law and Policy Interventions: Governments can introduce laws and policies that regulate the marketing, sale, and labelling of these foods to encourage healthier alternatives. For instance, in 2016, Chile introduced a food labelling law that mandates black stop signs on food packages high in sugar, salt, calories, and saturated fat, providing clear and easily recognisable warning signs for consumers. Similarly, in 2020, Mexico introduced a law requiring health warning labels on the front of ultra processed food packages. These labels feature clear messages about the health risks associated with consuming such products.
In conclusion, the ubiquity of ultra-processed foods in today’s society has raised concerns about their impacts on health and the environment. In particular, the food industry’s marketing strategies, especially those targeting vulnerable populations like children, have raised ethical concerns. By advocating for healthier eating habits, transparency in food labelling, and policies that support better nutrition, we can work toward a healthier, more sustainable future with reduced reliance on ultra-processed foods.
Tips
- Cook your meals at home.
- Breakfast: Porridge with fruit and nuts (instead of sugary low-fibre breakfast cereals).
- Lunch: Leafy Green Salad (instead of a burger and fries).
- Dinner: Sweet Potatoe, Brocolli, Bell Pepper and Mackerel Tray Bake (instead of shop-bought frozen pizza and soda).
- Snacks: Fresh or baked fruit (instead of shop-bought cakes) or Roasted Nuts (instead of biscuits).
- Read this Flora IP Interview.
Smoothie Recipes
Green Power: 1 cup spinach or kale leaves, 1/2 banana, 1/2 cup pineapple chunks, 1 kiwi and 1/2 cup water or coconut water.
Tropical Mango-Pineapple: 1 cup frozen mango chunks, 1/2 cup frozen pineapple chunks, 1/2 cup homemade coconut milk and 1/2 cup homemade orange juice.
Berry Blast: 1/2 cup mixed berries (strawberries, blueberries, raspberries) and 1/2 cup homemade almond milk.
Minty Watermelon Cucumber: 2 cups watermelon chunks, 1/2 cucumber, peeled and chopped, 1/4 cup fresh mint leaves and juice of 1 lime.
Banana-Berry Oatmeal: 1 banana, 1/2 cup mixed berries (strawberries, blueberries, raspberries), 1/4 cup rolled oats and 1/2 cup milk.
Pineapple Coconut Paradise: 1 cup pineapple chunks, 1/2 banana and 1/2 cup coconut milk.
Instructions for all recipes: Place all ingredients in a blender, and blend until smooth. Adjust the consistency with more liquid if needed. Feel free to customise them by adding chia seeds, flaxseeds or other ingredients to suit your dietary preferences and nutritional needs. Enjoy your refreshing and nutritious smoothies!
For more on Ultra Processed Foods, see Chris van Tulleken‘s excellent book, “Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food … and Why Can’t We Stop?” (Cornerstone Press; 1st edition, 27 April 2023).
See also Carlos Augusto Monteiro, Geoffrey Cannon, Mark Lawrence, Maria Laura da Costa Louzada and Priscila Pereira Machado “Ultra-processed foods, diet quality, and health using the NOVA classification system” (Food and Agriculture Organisation of the United Nations 2019).
