1 week Ago By [email protected] (Elaine Blackburne)
If asked what comes under ultra-processed foods many people would think of high fat or sugar snacks and meals. Biscuits, crisps, sausages and pastries are all likely to be obvious - but there are some which are much less known. According to the British Heart Foundation the term ‘ultra-processed foods’ comes from the NOVA food classification system , which was developed by researchers at the University of São Paulo, Brazil.
The system places food into 4 categories based on how much they have been processed during their production: Unprocessed or minimally processed foods : This includes produce such as fruit, vegetables, milk, fish, pulses, eggs, nuts and seeds that have no added ingredients and have been little altered from their natural state Processed ingredients : This includes foods that are added to other foods rather than eaten by themselves, such as salt , sugar and oils Processed foods : These are foods that are made by combining foods from groups 1 and 2, which are altered in a way that home cooks could do themselves. They include foods such as jam, pickles, tinned fruit and vegetables, homemade breads and cheeses Ultra-processed foods : Ultra-processed foods typically have more than 1 ingredient that you never or rarely find in a kitchen. They also tend to include many additives and ingredients that are not typically used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colours and flavours.
These foods generally have a long shelf life. Many of those in the UPF category are tasty choices or quick and easy to grab, which makes them popular in our busy lives. But researchers have just published findings fom a major study which showed almost 18,000 people died potentially as a result of eating UPFs.
The research, published in the American Journal of Preventive Medicine, found that in 2018/19, some 17,781 premature deaths in the UK could have been linked to UPFs. Lead investigator of the study Eduardo Nilson, from the scientific body the Oswaldo Cruz Foundation in Brazil, said: “UPFs affect health beyond the individual impact of high content of critical nutrients (sodium, trans fats, and sugar) because of the changes in the foods during industrial processing and the use of artificial ingredients, including colourants, artificial flavours and sweeteners, emulsifiers, and many other additives and processing aids, so assessing deaths from all causes associated with UPF consumption allows an overall estimate of the effect of industrial food processing on health.” Dr Nilson said the study found “each 10% increase in the participation of UPFs in the diet increases the risk of death from all causes by 3%”.
The British Heart Foundation (BHF) warns: "More than half of the energy (calories) an average person in the UK eats and drinks comes from ultra-processed foods. That’s perhaps not surprising as they can be convenient, appealing, and are heavily marketed to us. But researchers have shown that ultra-processed foods can impact our health.
" But while it's easy to avoid some of the UPFs some others are harder to spot. For they not only include sausage ice cream, crisps and biscuits some what many would consider healthy and others just not expected. Ultra-processed foods that might take us by surprise Many people might be unaware that their 'healthy' breakfast cereal or a ham salad sandwich is likely to contain UPFs.
The BHF says: "When you think of ultra-processed foods, you might think of chips, sweets, and colourful sugary drinks, but there are some less obvious examples." It set out some foods that might not be on your UPF radar. Everyday items such as breakfast cereals and mass-produced or packaged bread can be considered ultra-processed foods.
This is because they often have extra ingredients added during production, such as emulsifiers, sweeteners, and artificial colours and flavours. The BHF says: "One of the criticisms of the NOVA method of categorising foods is that foods like these, which can be part of a healthy diet, sit alongside less nutritious ultra-processed foods. Less nutritious ultra-processed foods can include pre-prepared meals, sausages and nuggets, as well as sweets, biscuits, pastries, buns, cakes and pre-prepared chips.
" Plant-based meat and cheese substitutes are also ultra-processed, and so might not be as healthy as they are marketed to be. Most freshly-made dairy cheeses like Cheddar, Brie, mozzarella and Edam fall into the processed food category, because they have been made with methods such as pasteurisation, fermentation or ageing, says the BHF. But others are considered UPFs.
The BHF says: "Cheeses that are ultra-processed include cheese slices, spreads, some shredded cheeses, and flavoured cheeses. They have been industrially processed and can typically contain added fats, sugars and salt, as well as ingredients we do not have at home, such as preservatives, sweeteners, emulsifiers, and artificial colourings. "Vegetarian and vegan cheeses can also be ultra-processed because of the ingredients and additives used to make them taste and feel like dairy cheese.
Cheese is a good source of calcium and protein and, in moderation, can be a healthy part of your diet. "To avoid ultra-processed foods, stick to traditional cheeses. For example, buying Cheddar in a large block and slicing it yourself is cheaper and healthier than buying pre-sliced options.
"But keep in mind that cheese can be high in salt and saturated fat, so aim for a matchbox-sized portion (around 30g) per day to keep your intake in check." It's not just the brightly coloured options which are UPFs. According to the BHF "carbonated drinks and some alcoholic drinks including whisky, gin, and rum" all come under that category.
Do I need to completely cut out UPFs? The BHF says while the evidence to suggest that ultra-processed foods are bad for our heart and circulation appears to be growing, the type and quality of the research means it’s still not clear that we need to completely exclude them. It says: "Instead of trying to completely cut out these foods, think about the balance in your diet. "Make sure that there are minimally processed foods in there too – eat fruit and vegetables with your meals and drink water instead of sugary drinks – and try to fit in time over the week for home cooking.
It’s also important to remember that not all ultra-processed foods are equal. "When you do include ultra-processed foods in your diet, choose those with more nutritional benefit – wholegrain bread and cereals or baked beans for example, instead of crisps, sweets or pizzas. Get in the habit of reading food labels so you can easily identify and cut back on foods that are high in sugar, salt, or saturated fat.
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