Ultra-processed foods are harmful when consumed in excess. But what does the term “ultra-processed” mean? (Image credit: RealPeopleGroup via Getty Images)
Heart disease, cancer, diabetes—these and other health threats are associated with the “ultra-processed foods” that make up more than 50 percent of calories consumed in the United States. Eating too many of these foods, loaded with salt, sugar, and additives, may even increase your risk of premature death.
Awareness of the potential dangers of these foods is growing, but it is not always obvious which foods fall into the “ultra-processed” category.
What are ultra-processed foods?
Definition of “ultra-processed”
Almost all foods undergo some kind of processing, but there are different classification systems that differentiate types of processing. One of the most popular systems is the NOVA classification, which divides foods into four groups, Adrian Brown, a senior research fellow at University College London, explained in an email to Live Science. The groups include unprocessed and minimally processed foods, culinary processed ingredients, processed foods, and ultra-processed foods.
Unprocessed foods are made from the edible parts of plants or animals that occur in nature, such as fresh whole heads of broccoli, unsalted seeds, mushrooms, and eggs. Minimally processed foods are lightly transformed to make them more convenient or safe to eat, such as by freezing, roasting, or drying. Nothing is added to these foods, so they do not contain salt, sugar, or oil. Examples include frozen peas and roasted coffee beans.
Next come the culinary processed ingredients, used to enhance the flavor and cooking of food, which are obtained through minor processing of the products from the first group. For example, vegetable oils can be extracted from processed seeds.
Processed foods include smoked meats, canned vegetables, tofu, and fresh bread. They contain multiple ingredients and have a longer shelf life, usually by adding processed cooking ingredients like salt. These foods are still considered versions of the originals — a can of applesauce, for example, is made from whole apples.
In contrast, ultra-processing radically alters ingredients using intensive industrial methods.
NOVA defines ultra-processed foods as “ingredient formulations that are primarily of industrial origin and are typically created through a variety of industrial technologies and processes.” Examples of ingredients used exclusively in industrial production include certain sugars, such as dextrose, and protein sources, such as casein.
Ultraprocessing involves breaking down foods into their constituents, such as starches and oils. These are then chemically modified—for example, to break the bonds between molecules—and combined using techniques such as extrusion, which allows the soft substances to take the desired shape. Colors, flavors, emulsifiers, and other additives are also used to improve taste and shelf life.
Ultra-processed foods include soft drinks, sweets, breakfast cereals, chicken nuggets, hot dogs, and instant soup powders. They are meant to be easy to prepare and taste good.
Sourse: www.livescience.com
