Everything you need to know about ultra-processed foods

Since ancient times, foods have been transformed to make them more digestible, durable, and flavorful. From cooking over primitive fires to the rise of the modern food industry, the methods of food transformation have evolved significantly.

The NOVA classification

The NOVA classification system is the most commonly used to assess the level of food processing. Proposed in 2009 by Brazilian researchers, it offers a simple and relevant approach to analyze our food choices. This classification is based on four distinct categories, ranging from unprocessed or minimally processed foods to ultra-processed foods.

1. Unprocessed or minimally processed foods

This category includes foods that are consumed in their natural state, with little or no modifications. They are rich in essential nutrients such as vitamins, minerals, and fiber. Examples include fresh fruits and vegetables, unprocessed meat, fish, nuts, legumes, and whole grains.

2. Culinary ingredients

This category encompasses foods used for cooking and meal preparation, which have undergone minimal processing. Examples include vegetable oils, butter, sugar, and spices.

3. Processed foods

Foods in this category typically consist of culinary ingredients to which additives have been added to improve their flavor, texture, or shelf life. Examples include bread, cheese, canned vegetables, and flavored yogurts.

4. Ultra-processed foods

Ultra-processed foods are highly modified and often contain numerous artificial additives. Examples include sodas, sugary cereals, fast food, industrial snacks, and ready-to-eat meals.

This classification was designed to provide a simple and consistent system for analyzing and comparing dietary patterns in different populations. It is based on the degree of processing rather than the nutritional composition of foods, allowing for a more comprehensive evaluation of dietary habits.

Advantages and disadvantages of the NOVA classification

Advantages:

– The NOVA classification is easy to understand and use, both for researchers and the general public.
– It highlights trends in the consumption of processed foods in different populations.
– It emphasizes the importance of favoring a diet based on unprocessed or minimally processed foods, which are generally more nutritious.

Disadvantages:

– The NOVA classification does not take into account the nutritional quality of foods, meaning unprocessed foods may be high in saturated fats, sugar, or salt.
– It does not consider different cooking methods that can affect the nutritional value of foods.

Impact of ultra-processed foods on our health

Studies have shown that frequent consumption of ultra-processed foods is associated with several health issues. A study published in the British Medical Journal in 2019 found that a 10% increase in the proportion of ultra-processed foods in the diet was significantly associated with a higher risk of cardiovascular diseases and premature death.

Another study published in JAMA Internal Medicine in 2019 showed that people who regularly consume ultra-processed foods consume more calories, added sugars, and saturated fats while consuming less fiber and essential nutrients.

Amount of ultra-processed foods that can be consumed daily

The daily intake of ultra-processed foods should be less than 10% of the total calories consumed in a day. This means that if you follow a 2000-calorie diet per day, you should limit your consumption of ultra-processed foods to approximately 200 calories.

Keep in mind that the more you reduce the consumption of ultra-processed foods and the more you follow a diet based on unprocessed or minimally processed foods, the better your overall health will be. Choosing fresh and natural foods is essential to provide your body with the nutrients it needs to function optimally.

Some recommendations

1. Favor unprocessed or minimally processed foods: opt for fruits, vegetables, lean meats, fish, nuts, legumes, and whole grains in your daily diet.

2. Cook from raw ingredients: prepare your meals from scratch using fresh ingredients instead of opting for ready-made meals or ultra-processed foods.

3. Read labels carefully: before buying a product, check the labels to identify ultra-processed foods and limit their consumption.

4. Avoid foods high in additives and preservatives: seek natural alternatives without additives whenever possible.

5. Limit the consumption of processed foods: reduce the consumption of products such as processed cheeses, deli meats, and sugary breakfast cereals.

6. Limit added sugar intake: reduce the consumption of sugary beverages, desserts, and products with added sugars.

7. Choose healthy snacks: opt for snacks such as fresh fruit, natural yogurt, or nuts instead of highly processed cookies or chips.

8. Make your own sauces and seasonings: avoid heavily processed sauces and seasonings that are high in salt, sugar, and fat by preparing them yourself with natural ingredients.

9. Drink water: choose water as the main beverage instead of sugary or ultra-processed drinks.

10. Limit fried foods: reduce the consumption of fried foods and prefer healthier cooking methods such as baking, steaming, or grilling.

11. Opt for natural dairy products: choose natural dairy products such as plain yogurt or unprocessed cheese instead of flavored and sugary versions.

12. Grow your own food: if possible, grow your vegetables and fruits in a garden or pots for fresh and unprocessed foods.

13. Avoid fast food: reduce the consumption of fast-food restaurants that often offer highly processed foods with high calories, fat, and salt.

14. Prefer whole grains: choose whole grains over refined or sugary grains for better nutritional value.

15. Be aware of your food choices: be mindful of your eating habits and the impact that ultra-processed foods can have on your health. Make informed choices for a better diet.

These recommendations aim to encourage a healthier diet and reduce the consumption of ultra-processed foods, which are often less nutritious and can have negative long-term effects on health. By opting for unprocessed or minimally processed foods, you can improve your overall well-being and maintain better health.