Almost anything we eat nowadays is processed. And that’s not entirely bad – most foods need processing to some degree anyway. However, food regarded as ultra-processed tends to be high in additives such as sugars, refined carbohydrates, and fat making them generally unhealthy for the body. Statistics reveal that ultra-processed food can make up almost 60% of the average American’s daily calorie intake while constituting 70% of what children consume.
Seeing the growing rate of diets high in chemically processed foods, it’s important to be aware of what they are and the health risks that could arise, especially if moderation isn’t maintained over time. Are you a fan of ice cream, crisps, or soft drinks? This conversation around ultra-processed foods might just be the wake-up call for you.
What is Ultra-Processed Food?
The word ‘processed’ may lack clarity to some as not all foods are processed the same. Some meat and vegetables, for instance, that undergo physical alterations, such as grinding and being heated, are classified as mechanically processed – they’re processes that don’t add chemicals and generally retain the food’s original nutrients and organic qualities. Mechanically processed foods are often regarded as healthier than chemically processed alternatives.
Ultra-processed foods, however, are those formulated to be highly palatable. They are heavily rich in sugars, salts, fats, and other additives to generate flavors and tastes that appeal to you as the average consumer. High levels of chemicals and additives integrated into the product ends up making it nutritionally unbalanced. Examples of ultra-processed foods can be fruit yogurts, biscuits, carbonated drinks, and even most breakfast cereals.
Although this tends to be a general notion, some ultra-processed foods, such as those containing wholegrains, are generally considered healthier than most of their counterparts. Regardless, these are exceptions to the rule. Ask any expert like your local GP, nurses, or professionals who have completed online MSN FNP programs, and they will all give the same advice – stay away or keep it in the ‘eat sometimes only’ category to maintain a healthy and balanced diet.
Health Risks of Ultra-Processed Foods
Statistical insights have shown that the consumption of ultra-processed foods to the levels that Americans have shown was associated with a 42% to 63% higher risk of health complications such as abdominal and visceral obesity. The nutritional imbalance in highly processed foods can hence lead to a variety of health complications that can worsen over time if not addressed.
Obesity
Consuming foods high in sugars, fats, carbohydrates, and other additives consistently can only lead your body composition in one direction – higher adiposity and weight gain. As our systems take in more energy and fat than they can burn off, consumption of ultra-processed foods can therefore lead to weight gain and obesity.
Heart Disease
Consumption of ultra-processed food causes spikes in blood sugar. This is usually a result of high quantities of simple carbohydrates entering the bloodstream which increase blood lipid levels that can also be generated from processed sources of fats that contain low fiber. Increased blood lipid levels can also spike up circulating cholesterol levels which can lead to cardiovascular diseases, putting your heart at risk of coronary heart disease or a heart attack.
Diabetes
Repeated spikes in blood sugar have been identified as a beginning step for developing diabetes, especially from consistently consuming ultra-processed foods. When your body kickstarts an insulin response to combat the blood sugar spikes that are recurrent, it may eventually become insulin resistant over time which can lead to the development of type 2 diabetes.
Cancer
Cancer-causing carcinogens can potentially form during high-temperature cooking along with certain food additives which can increase health risks by disrupting gut bacteria and provoking inflammations within the body. According to Mayo Clinic, ultra-processed foods can also be linked to ovarian, colorectal, and breast cancer. It has been demonstrated that not only do ultra-processed foods increase the risks of cancer, but they also increase the risks of fatality after a cancer diagnosis.
Continuing to explore ultra-processed foods and their health risks is important for public health and welfare, considering the vast majority of society consumes them frequently. With different types of health complications, such as diabetes and heart disease, as a risk from overconsumption of high additives found in ultra-processed foods, being cautious of what we put in our bodies can go a long way in ensuring our health and longevity.
