Long title, I know, but now you know what to expect in this post. This whole processed food topic has become a contentious one in the last few years. On the one hand, there are those who say most food is processed, including frozen and canned foods, so let’s not be scared of eating, period. Then, there’s the camp of ‘let’s consider facts and evidence-based information, and the needed nuances added to the conversation’ (that’s where I am). And in that camp, there is room for pros and cons.
Why should we talk about this?
First big reason: ultra processed foods (UPFs) make up more than half of the foods, even more, that many people consume in high-income countries. Middle and lower-income countries consume less than that, but the numbers are going as more UPFs replace or compete with traditional and minimally processed foods. The consequences of long-term regular consumption of many of these UPFs (some are better than others), include a disrupted microbiome (due to lack of fiber but also additives), high risk of obesity and metabolic conditions, including diabetes, higher risk of autoimmune diseases and disrupted satiety signals too. Basically, when people rely on UPFs as a big part of their diet, they overeat by at least 500 kcal and up to 1,000kcal. A day! That’s extra fat tissues adding fast, and visceral fat is most deleterious.
Classification of processed foods (the NOVA classification system)
Yes, there is a paper on this. Minimally processed foods are classified as NOVA1 – basically whole foods that have been altered by peeling, drying, grinding, boiling, roasting, refrigerating, fermenting (sourdough bread, cheese making), freezing, etc. If you are thinking that’s close to home cooking and processing of veggies, fruit, etc, you’d be right. Except there is no salt (okay, small amounts of salt needed in fermented products to prevent bacteria growth), sugar or fat added.
This group, NOVA2 comprises the processed culinary foods such as oils, sugar, salt, which are obtained through industrial processes such as extracting/mining, pressing, refining, from natural sources. This is what you add to NOVA1 foods and what results is cooked meals.
Third category, NOVA3 comprises processed foods. These are obtained from the first two categories, and processed through bottling, canning, fermenting.
Then came the UPFs
These three categories are all part of the large group of non ultra processed foods (I know we’re headed into the land of tongue-twisters, stay with me).
Then there’s this fourth group, the ultra processed foods (UPFs) which comprises foods that have been intensely processed, fractioned and taken apart in all ways, then industrially processed using some of the NOVA2 products, which have also been ultra processed in order to increase shelf life and palatability. Depending on the food category, additional compounds such as emulsifiers, colours, flavoring agents, bulking and anti-foaming compounds, artificial sweeteners, and more, and added, resulting highly palatable foods (aka impossible to have just one) that are nutrient poor, but high in calories from sugar and fats, and low in fiber. These foods are cheap to produce, they are branded and have a long-shelf life. You can visit this link for a detailed look at various foods according to the NOVA classification. And please keep something in mind: there are are some UPFs that are fortified with vitamins and minerals, and thus they can contribute to a healthy diet, and some that have a long shelf life and again, they can be useful. But, ideally, everyone should be able to have access to fresh whole foods as well, and they should have the time and ability to cook them, which is not the case for too many people.
One way to look at it
Let’s consider cheese for example. There are many countries where cheese is part of a healthy, balanced diet and while cheese is a processed food, there’s a spectrum: at one end we have naturally fermented cheeses (feta, cheddar, Emmental, etc) and at the other we have the ultra-processed single cheese slices or sticks (individually wrapped).
Or think oranges and apples (yes, they can work together here 😊). You can eat an orange or an apple for dessert. You can have them as snacks, and if you really want to, you can make them into juice, hopefully with some pulp in it. The next stage would be filtered juice, packaged and long-lasting, which is a far distance from the original whole fruit and and yes, can be classified as a UPF. This doesn’t mean you’re condemned if you have the occasional glass of orange juice (no pulp), but daily consumption may add more calories than you need.
Shop the perimeter
When you go shopping (don’t go hungry!), go for the perimeter. That’s where you find whole foods (veggies, fruit, mushrooms, nuts and seeds, eggs, milk and dairy alternatives, meat, etc.). Buy with fiber and quality nutrients in mind (protein, unsaturated fats), and as a blueprint, think of the main components of the Mediterranean-like diets: high in veggies, legumes, fruits, nuts and seeds, spices and herbs, fatty fish and other sources of unsaturated fats such as olive oil, avocados, nuts and seeds), limited dairy and meat, mostly poultry. What about just treats, you may say. They are fine – life is too short to have none, or a just a few, and with guilt. Make it the exception, not the rule, and choose the better option because luckily, there are many to choose from.
Why this is important to talk about
Three big reasons: there are more of these foods in our stores and the percentage of people eating them is increasing. Many children grow up on them, and they are happily adopted by teenagers and they will likely go for the highly palatable – high sugar, high fat and high salt too. Children (under 18) need balanced diets that supply the adequate amounts of macronutrients needed for growth and development. Plus, they need food that will be satiating without increasing their risk of becoming overweight or obese, which can increase their risk of chronic conditions early in life.
There are many families who rely on cheap but nutritionally inadequate foods because often times the minimally processed foods are not easily accessible, or they do not have the time or knowledge to cook at home using whole foods. Yes, changes are needed and soon.
While UPFs are here to stay, it is important to acknowledge that some are better than others and as long as people aim to consume the adequate amount of fiber and other macronutrients, while limiting excessive added sugars. Think for example of having a veggie and cheese pizza (from frozen) and choosing to drink water and eat fruit for dessert. Or having instant soup with some added veggies and maybe some cubes of tofu added to it.
It’s not about the occasional treat but the daily or weekly habit that can have the most impact. It’s worth considering the long-term benefits of prioritizing minimally processed foods when possible: better digestion, improved energy levels and most importantly, a lower risk of lifestyle-triggered chronic conditions.
