Written By: Sydney Rury; SLU Dietetic Intern
Among the New York Times’ list of predictions for how we’ll eat in 2024 lies the headline “Got to Be Real.” This section of the list refers to moving away from consuming highly processed foods to eating more whole or “real” foods. The term “ultra-processed” has been coined as a toxic food phrase and I’m here to give you the scoop.
What are ultra-processed foods?
According to the British Heart Foundation, the term “ultra-processed” comes from the NOVA food classification system which groups food into four categories based on how much processing it has received. The term “processing” refers to any physical, biological, and chemical alterations that are made to the food before it's eaten, think adding preservatives to make a food more shelf stable.
How are ultra processed foods categorized?
There are four classification groups under the NOVA system:
Group 1: Unprocessed or Minimally Processed
Foods that fit in this category come directly from plants or animals and aren’t changed after they are harvested. Plant based foods that have been cleaned, chopped, dried, pasteurized, or frozen are considered minimally processed because the food is still basically the same as it was when it was harvested, but some parts have been removed. If anything was added to the product during the processing, then it wouldn’t fit in this category.
Examples:
Fresh or frozen fruits and vegetables
Whole grains
Nuts and seeds
Legumes
Eggs
Meat, poultry, fish and seafood
Group 2: Processed Culinary Ingredients
The foods in this category are made from natural foods, but are altered in some way like pressing, grinding, crushing, refining, etc. These foods are commonly used in cooking and make delicious and varied dishes.
Examples:
Oils made from seeds, nuts and fruits
White, brown and other types of sugar
Honey, maple syrup and agave
Starches
Butter, lard and coconut fat
Salt
Group 3: Processed Foods
The foods in this category are made by combining foods from group 2 with foods from group 1 making them more desirable for consumption. Most of these foods have 2-3 ingredients and the original food is still recognized, like tinned fish with salt, preserved in olive oil.
Examples:
Canned legumes or vegetables
Beef jerky and bacon
Salt or sugared nuts and seeds
Freshly made cheeses
Freshly made breads (wheat flour, yeast, water and salt)
Beer, wine and cider
Group 4: Ultra-Processed Foods
Foods in this category are produced in an industrial kitchen and you wouldn’t be able to replicate the product at home. They are made with ingredients extracted from foods, like oil, fat, sugar, starch and proteins.
Examples:
Cookies
Ice cream and frozen desserts
Chocolates, candies and sweets
Sugar sweetened beverages (soda, energy drinks, etc.)
Packaged breads, hamburger and hot dog buns
Breakfast cereals and bars
Pre-packaged meat products (hamburgers, hot dogs, “nuggets”)
What are the health impacts of ultra processed foods?
The reason for all the concern around ultra-processed foods is primarily because these foods contain high amounts of saturated fat, salt and sugar, which if consumed in excess can have negative effects on our health and lead to the development of cardiovascular disease or diabetes. More research is needed to fully understand the impact of ultra-processed foods on our body.
Should we be cutting out ultra-processed foods from our diet completely?
As a soon to be registered dietitian with an “all foods fit” approach I don’t think it's reasonable to cut out all ultra-processed foods. We lead busy lives and don’t always have time to prepare a meal when we're on the go, so cereal and granola bars are great options for food on the go. According to the Scientific Advisory Committee on Nutrition (SACN),” evidence on processed foods and health, concluded that because of limitations to the research available caution is still needed when it comes to making dietary recommendations.” So as of now, there is no evidenced based guidelines as to whether we should or should not be consuming ultra-processed foods.
We do know that when we eat minimally processed or “whole foods” our bodies receive a lot of vitamins, minerals and fiber that are good for our health. The more processed a food becomes, the more nutrients and fiber it loses which has negative effects on our body. Not all ultra-processed foods are created equal, so do your best to choose options with more nutritional value and fiber, like whole grain bread and cereals.
Overall, these foods are super tasty and don’t need to be cut out of our diets completely. Being mindful about how often we are consuming these foods and whether there is a more nutritious swap is a good place to start. Make sure to fill most of your diet with fruits, vegetables, whole grains, nuts and seeds and lean protein, so you are still able to have a tasty snack as part of a balanced diet.
References:
Kay, S. (2023, May 4). What is Processed Food? Stephanie Kay Nutrition.
Severson, K. (2023, December 26). 9 predictions for how we’ll eat in 2024. The New York
Times. https://www.nytimes.com/2023/12/26/dining/food-trends-2024.html#:~:text=%E2%80%9CUltra%2d Processed%E2%80%9D%20will%20 continue,and%20cream%20will%20 have%20 cachet
The Nova Food Classification System - ECU Physicians. (n.d.).
Ultra-processed foods: how bad are they for your health? (n.d.). Www.bhf.org.uk.
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