How to Identify Ultra-Processed Foods

Highly processed foods are tasty and convenient, but ultra-processed foods are not good for your health. The term comes from the NOVA food classification system, which groups foods according to the extent and purpose of industrial processing. Such diets have been linked to diseases and conditions, including type 2 diabetes. If you check the label of ultra-processed foods, you will find that the list of ingredients is very long. They are usually high in refined sugars, unhealthy fats and sodium. For your health, you need to know how to identify ultra-processed foods.

What are Ultra Processed Foods?

Ultra-processed foods are typically multi-ingredient products, many of which contain additives, preservatives, and flavorings. Dietitian Ekta Singhwal says these foods undergo extensive processing.

Processed foods vs ultra-processed foods

Processed foods, which have been altered from their natural state for preservation or convenience, may still retain some nutritional value. However, when it comes to ultra-processed foods, the story changes. These highly modified products bear little resemblance to their original ingredients, representing a significant departure from the natural state of the food.

How do ultra-processed foods affect health?

Ultra-processed foods can have harmful effects on your health. A 2019 study published in JAMA Internal Medicine found a link between ultra-processed food and the risk of developing diabetes. Participants who consumed the most ultra-processed foods (22 percent of their diet) were more likely to develop diabetes compared to those who consumed the least amount of such foods (11 percent of their diet).

Such foods also increase your chances of obesity because they are high in calories, sugar and unhealthy fats, the expert says.

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How to identify ultra-processed food?

To identify ultra-processed foods, it’s essential to understand the characteristics and ingredients that distinguish them from less processed options, Singhwal said.

1. Types of food

• Mass-produced packaged snacks are often high in refined carbohydrates, unhealthy fats and added sugars. Examples include chips, candy bars, sweetened cereals, and flavored popcorn.
• Ready-to-eat meals are convenience foods designed for quick preparation and consumption. They often contain artificial additives, preservatives and high levels of sodium. Examples include frozen dinners, instant noodles, fast food burgers, and prepackaged sandwiches.
• Sugary drinks are loaded with added sugars, artificial flavors and preservatives. They provide little nutritional value and contribute to excess calorie intake. Examples include soda, energy drinks, sweetened fruit juices, and flavored water.
• Packaged baked goods are usually high in refined flour, sugar and unhealthy fats. They often contain additives to improve taste, texture and shelf life. Examples are packaged cakes, cookies, pastries and sweet breads.
• Reconstituted meat products are made from processed meat scraps and fillers, which often contain added preservatives, flavor enhancers, and stabilizers. Examples are chicken nuggets, hot dogs and fish sticks.

2. Read the labels

When examining food labels, be vigilant for ingredients that indicate high levels of processing. Additionally,

• Artificial colors and flavors are often added to ultra-processed foods to improve their appearance and taste.
• Chemical additives like BHA, BHT and sodium nitrate are used to extend the shelf life, the expert said.
• High-fructose corn syrup is a highly refined sweetener commonly found in processed foods and beverages.
• Hydrogenated oils are trans fats, often found in ultra-processed foods, to improve texture and increase shelf stability.
• Various chemical additives, such as emulsifiers, stabilizers and thickeners, are used to modify texture and consistency.

Ultra-processed foods may be difficult to completely eliminate from your diet. However, prioritize the consumption of minimally processed foods, such as vegetables, fruits, and whole grains whenever possible. This way you can make healthier choices. Click here to learn more about how to reduce ultra-processed foods in your diet.