Ultra-processed foods are foods that undergo multiple levels of processing and may contribute to the development of chronic diseases. Recommendations from Canada’s Food Guide (Source) and the Dietary Guidelines for Americans (Source) recommend that individuals should limit these highly processed foods and replace them with unprocessed, whole foods as part of a healthy eating pattern to reduce this risk. (Source).
How can you tell if a food is ultra-processed?
Ultra-processed foods often contain ingredients that we normally do not add to our foods when preparing our meals at home. Examples of these ingredients include high-fructose corn syrup, hydrogenated or interesterified oils, hydrolysed proteins, emulsifiers, and sweeteners (Source). Oftentimes these types of ingredients are added by food manufacturers to increase shelf-life or enhance the taste of food.
Many ultra-processed foods tend to be calorically dense (high in calories but low in vitamins and minerals), high in added sugars, sodium and saturated and trans fats, which may contribute to an increased risk of developing high blood pressure, high blood cholesterol, metabolic syndrome, and increase our risk of heart disease (Source 1, Source 2, Source 3 ).
Eating too many ultra-processed foods can prevent us from getting enough essential vitamins and minerals since we may fill up on these foods and not leave room for more nutrient-dense foods. Examples of ultra-processed foods include chocolate bars, chips, sugar-sweetened beverages, fast foods, and deli meats.(Source)
What can I do?
Eating these foods in smaller quantities and less frequently, and replacing them with homemade alternatives or whole foods such as fruit and vegetables, can be helpful when trying to minimize our overall consumption of ultra-processed foods.
Try making your own baked goods like muffins or loaves, use sliced chicken breast instead of deli meats in a sandwich, and try sparkling water with fruit instead of sugar sweetened beverages like pop and juice.
The NOVA classification system can be used to identify ultra-processed foods, which can be beneficial when trying to make nutritious choices. The NOVA classification system organizes foods into four main groups based on the extent to which they are processed; ultra-processed, processed, processed culinary ingredients and unprocessed/minimally processed foods. Unprocessed and minimally processed foods include whole foods (i.e. fresh fruits, vegetables, nuts etc.) or foods that have been marginally altered through processes like drying, roasting, boiling, freezing and pasteurization. Processed foods add salt, oil or sugar to help preserve and maintain freshness (i.e. canned or preserved fruits/vegetables). Ultra-processed foods use numerous industrial processes and techniques such as extracting ingredients from whole foods, chemically modifying them and potentially adding a combination of additives (i.e. colours, flavours). (Source)
Other tips
Read food labels: Look for the ingredient list on packaged foods. Avoid products with a long list of unfamiliar ingredients, especially those with added sugars, hydrogenated oils, and artificial additives.
Cook at home: Preparing meals at home allows you to have better control over the ingredients you use. Focus on using whole, fresh, and minimally processed foods to create nutritious meals.
Plan your meals: Plan your weekly meals and create a shopping list with whole foods in mind. This can help you avoid last-minute unhealthy food choices when you're hungry or rushed.
Choose whole foods: Opt for whole grains (e.g., quinoa, brown rice, whole wheat), fresh fruits, vegetables, legumes, nuts, and seeds. These are nutrient-dense and provide essential vitamins, minerals, and fiber.
Minimize sugary beverages: Avoid sugary sodas, energy drinks, and fruit juices with added sugars. Instead, drink water, herbal teas, or unsweetened beverages.
Snack wisely: Replace ultra-processed snacks (chips, cookies, candies) with healthier options like fresh fruit, raw nuts, yogurt, or homemade snacks made from whole ingredients.
Be cautious with condiments: Many condiments and sauces can be high in added sugars, unhealthy fats, and sodium. Make your own dressings and sauces using simple, natural ingredients.
Shop the perimeter of the grocery store: Whole foods like fresh produce, lean meats, and dairy are usually found around the edges of the grocery store, while the center aisles often contain more processed foods.
Limit processed meats: Reduce consumption of processed meats such as sausages, bacon, and deli meats, which are associated with health risks when consumed in large quantities.
Seek support: Consider involving family or friends in your journey to reduce ultra-processed food intake. A supportive environment can make the transition easier.
Remember, making gradual changes and adopting a sustainable approach to your diet is key to long-term success. If you have specific dietary concerns or health conditions, it's always a good idea to consult with a registered dietitian for personalized guidance.