Understanding Ultra-Processed Foods and Their Impact on Health
Introduction:
Ultra-processed foods (UPFs) have become a frequent topic of discussion, and there's a good reason for that. Over the years, as the amount of UPFs in our diets has increased, so has the risk of obesity and related health issues like diabetes, high cholesterol, and high blood pressure.
Before diving into UPFs, it's important to understand how foods are categorized. The NOVA classification system, created in São Paulo, Brazil, divides foods into four groups:
1. Unprocessed or minimally processed foods
2. Processed culinary ingredients
3. Processed foods
4. Ultra-processed foods
This blog will explore how UPFs contribute to obesity and cardiometabolic diseases and what steps can be taken to reduce their impact.
The Growing Concern of Obesity
Obesity is a well-known health issue, and it's alarming to consider that by 2035, it's estimated that obesity could cost global health systems a staggering $4 trillion per year. This figure includes the cost of treating obesity-related diseases and the indirect costs of reduced productivity at work.
But why do ultra-processed foods taste so good, while minimally processed foods might not seem as appealing? The answer lies in the evolution of food production. Thousands of years ago, food was about survival, not taste. Today, the food industry is a multi-billion-dollar business focused on making food more palatable and increasing our desire to eat it frequently. This is achieved by employing scientists who craft foods with specific combinations of salt, sugar, and fat that stimulate our brain's reward system, making us crave them more.
What Can We Do About It?
The solution to the problem of UPFs is simple in theory but challenging in practice. The first step is to educate people about what UPFs are and the harm they can cause. It's also important not to judge people for consuming too many UPFs, especially those living in "food deserts" where access to healthy food is limited. People in these areas may develop stronger cravings for larger portions of unhealthy food due to the lack of healthier options.
Learning to be a smart shopper is crucial. Here are some tips to help you make better food choices:
1. Shop at Farmer’s Markets: These markets offer access to fresher, healthier foods. You can find a nearby farmer’s market using resources like LocalHarvest or the USDA Local Food Directories.
2. Focus on the Outer Aisles: In supermarkets, the outer aisles typically have healthier options, like fresh produce, while the center aisles often stock UPFs such as breakfast cereals and sodas.
3. Check Ingredients: Choose products with fewer than five ingredients, and avoid items with additives you wouldn't use at home, like sodium benzoate.
While organizations like UNICEF, WHO, and PAHO include guidelines on UPFs in their dietary recommendations, it's not necessary to eliminate all UPFs from your diet immediately or forever. The goal is to become an informed consumer and take control of your food choices. By doing so, you'll be on the path to a healthier, happier life. Good luck with your shopping, and enjoy meals that are fresh and minimally processed!
Medical Weight Loss Done Right!
Dr. Leon Katz
Sources:
1. Dicken, S., et al. "Ultra-processed Food and Obesity: What Is the Evidence?" Current Nutrition Reports (2024). https://bit.ly/3XkinDz
2. Sara Paola Mambrini, et al. "Ultra-Processed Food Consumption and Incidence of Obesity and Cardiometabolic Risk Factors in Adults: A Systematic Review of Prospective Studies." Nutrients (2023). https://www.mdpi.com/2072-6643/15/11/2583
This material is for educational purposes and should be discussed with a medical professional.
DISCLAIMER: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.
