Ultra-Processed Foods: What Are They & How To Avoid Them

Ultra-processed foods are a common part of modern diets, but are they really harmless? The truth is, they can have serious negative impacts on our health. In this article, we’ll explore what ultra-processed foods are, why they’re so problematic, and provide tips on how to avoid them.

What Are Ultra-Processed Foods?

Ultra-processed foods are foods that have been heavily processed and contain ingredients that are not typically found in home kitchens. These foods are often highly palatable and designed to be addictive, making them hard to resist. Examples of ultra-processed foods include packaged snacks, sugary drinks, and processed meats.

The Health Risks of Ultra-Processed Foods

Research has linked ultra-processed foods to a range of health problems, including obesity, cardiovascular disease, cancer, diabetes, and mental health issues like depression and anxiety. This is because these foods are often high in unhealthy ingredients like added sugars, artificial sweeteners, and saturated fats, which can have negative impacts on our bodies.

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How to Spot Ultra-Processed Ingredients in ‘Health Foods’

Many foods marketed as healthy can still contain hidden ultra-processed ingredients. Some common ingredients to watch out for include high-fructose corn syrup, artificial sweeteners like aspartame and sucralose, and artificial colors and flavors. Always read labels carefully and look for ingredients that you don’t recognize.

Pro Tips to Help You Avoid Ultra-Processed Foods

Write a Grocery List Before You Shop

Plan your grocery shopping with lists to avoid impulse purchases of ultra-processed foods.

Add Fruits and Veggies to Your Plate

Adding fresh fruit to your dessert or enjoying a salad before your meal can help boost your whole-food nutrients.

Ditch Surgery Drinks

Try sparkling water, infused water, or tea instead of sugary drinks.

Plan Your Snacks

Keep dried fruits handy (look for options without added sugar or salt) and plan your snacks in advance.

It’s Not About What You Eat, It’s How You Live

Make meals a social experience and savor your food without rushing.

GoCoCo – The Perfect Grocery Shopping Sidekick

GoCoCo is a convenient app that helps you easily spot ultra-processed foods and even identifies additives banned in Europe or California with just one scan. With one quick barcode scan, the food is rated 1-10 based on its nutritional composition, like sodium, calories, saturated fat, and added sugar, and degree of ultra-processing. The app also provides healthy recipes, articles, and nutrition insights backed by science and Registered Dietitians.

Conclusion

Ultra-processed foods are a common part of modern diets, but they can have serious negative impacts on our health. By understanding what ultra-processed foods are and how to spot them, you can make informed choices and avoid them. Remember, it’s not about depriving yourself of certain foods, but about making healthier choices that nourish your body and mind.

FAQs

Q: What is the difference between processed and ultra-processed foods?

A: Processed foods are foods that have been altered from their natural state through processing, such as canning, freezing, or packaging. Ultra-processed foods, on the other hand, are foods that have been heavily processed and contain ingredients that are not typically found in home kitchens.

Q: How can I avoid ultra-processed foods?

A: You can avoid ultra-processed foods by planning your grocery shopping with lists, reading labels carefully, and opting for whole foods like fruits, vegetables, and lean proteins. You can also use apps like GoCoCo to help you spot ultra-processed foods and make healthier choices.

Q: Are all ultra-processed foods unhealthy?

A: Not all ultra-processed foods are unhealthy, but many are high in unhealthy ingredients like added sugars, artificial sweeteners, and saturated fats. It’s important to read labels and choose foods that are made with wholesome ingredients.

Q: Can I still eat ultra-processed foods occasionally?

A: Yes, it’s okay to indulge in ultra-processed foods occasionally. The key is to make healthier choices most of the time and to be mindful of the ingredients and nutritional content of the foods you eat.