In the U.S., ultra-processed foods account for nearly 60% of energy intake, according to a British Medical Journal study. These foods include industrial formulations containing harmful elements such as added sugars, artificial colors, chemical preservatives, and high levels of sodium and saturated fat. Although some ultra-processed foods are easy to spot, many, including some marketed as healthy, may be harder to recognize.Â
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Key Points:Â
- Ultra-processed foods, often high in harmful substances, can lead to health issues like cancer, cardiovascular disease, and all-cause mortality. Moreover, they are usually stripped of their vital nutrients and fiber content, potentially leading to nutrient deficiencies.
- These foods can disrupt our gut microbiome, which plays a crucial role in various aspects of our health, from digestion to mental wellbeing. Yet, our brains are hardwired to seek out these foods due to their high levels of sugar, salt, fat, and artificial flavor enhancers.
- Foods often marketed as healthy, including protein bars, granola, protein shakes, energy drinks, deli meats, flavored yogurt, and vegan “meats”, can still be heavily processed and full of artificial ingredients.
- Avoiding ultra-processed foods involves paying attention to the list of ingredients and the percentages of sodium, added sugars, and saturated fat a product contains. Also, opting for whole foods like nuts, beans, seeds, fruits, vegetables, and whole grains is recommended.
- Introducing more whole foods into your diet doesn’t necessitate completely abandoning ultra-processed foods. Small changes like mixing whole grain, low sugar cereal with your regular sugary cereal or adding frozen edamame and frozen broccoli to your mac and cheese can significantly improve the quality of your diet.
Continue reading at https://www.newsweek.com/health-foods-ultra-processed-diet-weight-loss-1807258Â
