Ultra-Processed Food
Ultra-Processed Food (UPF), defined: UPFs are food products that typically contain five or more ingredients & contain substances that were created in industrial-food laboratories.
The ultra-processed ingredients are often formulated from food sources which were modified using chemical processes & then manufactured into ready-to-eat products.
These products are designed to be hyper-palatable & use flavors, colors, emulsifiers & cosmetic additives to appeal to the consumer.
Use websites such as ‘Open Food Facts’ or ‘True Food’ to learn more about the foods that you buy, eat & serve to your loved ones.
Ultra-Processed Ingredients: Ultra-processed ingredients include:
Varieties of Sugars (fructose, high-fructose corn syrup, ‘fruit juice concentrates’, invert sugar, maltodextrin, dextrose, lactose)
Modified Oils/Fats (hydrogenated or interesterified fats)
Protein Sources (hydrolyzed proteins, soya protein isolate, gluten, casein, whey protein & paste-like meat products (mechanically separated/deboned meat)
Cosmetic Additives (natural/artifical flavors), flavor enhancers, colors, emulsifiers, emulsifying salts, sweeteners, thickeners, anti-foaming, bulking, carbonating, foaming, gelling & glazing agents)
Reading ingredient labels will help you to learn more about the products you choose to buy, eat & serve to your loved ones.
Ultra-Processed Food (UPF) Products: Most, if not all, of the following food categories can be assumed to be UPFs.
Sugary Beverages (soda, fruit-drinks, energy drinks)
Packaged-Snacks (chips, puffs); Packaged-Cookies; Packaged Sweet &/or Savory Bars (protein, granola)
Ready-to-Eat Meals/Soups (frozen, refrigerated, canned)
Instant Foods (noodles, soups)
Processed Meats (hot dogs, bacon, packaged deli meats)
Candy
Packaged-Breads (white, wheat, muffins, bagels)
Fast Food Menu Items
Ultra-Processed Food Stats: 70% of the foods found in USA grocery stores are ultra-process. According to the Food and Agriculture Organization of the United Nations, UPFs account for more than 50% of the calories consumed in the USA, Canada , the United Kingdom of Great Britain & Northern Island and Australia.
The US Food and Drug Administration (FDA) has approved thousands of food additives such as preservatives, emulsifiers, stabilizers, flavor enhancers, colorings, artificial sweeteners & thickeners.
To avoid buying UPFs, purchase whole fresh foods when available &/or buy products containing one to three ingredients & use words that you can read & understand.
Ultra-Processed Foods Impact on Health: Although current research has not identified the specific reasons why UPFs negatively impact health, UPFs have been associated with an increase intake of calories, salt, fat & sugar.
These increases are associated with chronic physical & mental diseases.
UPFs contribute to nutrient deficiencies which are associated with:
Obesity
Coronary Heart/Vascular Disease & Stroke
High Blood Pressure
Type 2 Diabetes
High Cholesterol
Non-Alcoholic Fatty Liver Disease
Cancers (some)
Chronic Kidney Diseases
Depression (mental health)
Guts Microbiome (gastrointestinal disorders)
Osteoporosis
Alzheimer's Disease
Cognitive Decline &
Increase Generalized Inflammation
To prevent & to heal the body, people with these chronic diseases or those who have a family history of these chronic diseases should avoid & eliminate all ultra-processed foods.
Ultra-Processed Foods, simply put: To keep it simple, eliminating all ultra-processed food from your shopping cart and your meals are the first steps that everyone can take to improve the body’s ability to heal itself.