“Most ultra-processed foods aren’t truly food; they’re an industrially produced edible substance,” says Brazilian public health and food epidemiologist Fernando Rauber from the University of São Paulo. This assertion speaks to the increasing prevalence of convenience foods in modern diets, which often include soda, packaged snacks, sweets, chocolate, biscuits, cakes, pastries, sausages, burgers, pies, refrigerated pizza, chicken nuggets, protein bars, low-fat yogurts, breakfast cereals, bread, muesli, potato chips, and frozen meals. These foods contain synthetic compositions designed to make consumers crave and overconsume them, often without realizing they’re indulging in ultra-processed foods, which may sometimes be mistaken for healthy options.
However, Princeton University visiting professor of psychology, Nicole Avena, believes that “reducing the intake of these foods is more important than counting calories or controlling carbohydrates.” She advises liberating oneself from the grip of ultra-processed foods by reading the labels on purchases because “knowing what you will eat or what you will feed your family is crucial,” as she told The Washington Post.
Ultra-Processed Foods “Shorten Life Expectancy”
Ultra-processed foods have become the source of the majority of calories consumed by people today. They constitute 57% of the diet in the United Kingdom, and 58% of the calories consumed by Americans come from ultra-processed foods, despite warnings from scientists of their role in many diseases that shorten life expectancy. These foods have undergone processes that “can leave their mark on health,” according to The Washington Post.
Two recent large studies have shown that ultra-processed foods significantly increase the risk of high blood pressure, heart disease, heart attacks, and strokes. A study published in 2021 linked the consumption of ultra-processed foods with increased cardiovascular mortality. Another study in 2022 pointed to the relationship between ultra-processed foods and an increased risk of dementia. Additional research also connected the intake of these foods to health risks such as higher rates of obesity and type 2 diabetes, according to Time magazine.
Red Flags for Identifying Ultra-Processed Foods
Experts have provided nine signs to help consumers spot ultra-processed foods:
- Presence of More Than Three Ingredients
Harvard T. H. Chan School of Public Health’s assistant professor of nutrition, Stephen DeVries, advises concentrating on foods with the least number of ingredients when shopping. Foods like canned fish, fruits, cheese, and fresh bread typically contain only two or three ingredients for preservation or cooking. These components are real food with the addition of salt, oil, or sugar, explains Tim Spector, Professor of Epidemiology at King’s College London. Conversely, ultra-processed foods often have long lists of complex ingredients.
Ultra-processed foods typically have long lists of complex ingredients (Shutterstock)
- Thickeners or Stabilizers or Emulsifiers
Ultra-processed foods often include dyes to make them look attractive, preservatives to extend their shelf life, and thickeners, stabilizers, and emulsifiers to enhance texture or prevent ingredients from spoiling. Look for components like soy lecithin, guar gum, xanthan gum, carrageenan, mono and diglycerides, or carboxymethylcellulose.
- Added Sweeteners
Dr. DeVries suggests avoiding foods containing high fructose corn syrup, barley malt syrup, cane sugar, or molasses. Instead, add sugar or honey yourself in amounts that suit you.
- Sugars Under Other Names
Sugars listed on the label as sucrose, maltose, dextrose, fructose, or glucose are other deceptive names for added sugars.
- Artificial or “Fake” Sweeteners
Artificial flavorings and sweeteners are a hallmark of ultra-processed foods, added “to mask the repulsive taste of preservatives and other additives,” says Nicole Avena, author of “Why Diets Fail”. Search for aspartame, sucralose, saccharin, or stevia.
- Marketing Claims
Foods like cereal, flavored yogurt, protein bars, and snacks often come with “nutritious” marketing claims, although they’re loaded with sweeteners and other additives.
- Low Sugar Claims
Labels indicating a product has a low refined or added sugar content can be a “red flag”, as manufacturers often replace added sugar with artificial sweeteners.
- Ready-Made and Flavored Varieties
Dr. DeVries suggests, “If you want oatmeal, buy pure oats, and avoid versions with fruits or other flavors.” Similarly, if you prefer fruit-flavored yogurt, opt for plain yogurt and add fresh fruit yourself. Many fruit-flavored yogurts not only contain fruit but also additional add-ins like cane sugar, corn starch, natural flavors, and juice concentrates.
- The Ability to Make the Product in Your Kitchen
If you’re in doubt about a product, look at the ingredient label and ask yourself if it could be made at home. Ultra-processed foods are often made from ten or more ingredients, including preservatives, dyes, artificial sweeteners, and other products you can’t understand and wouldn’t find in your kitchen, says Dr. Tim Spector.
Fast foods may contain cane sugar, corn starch, natural flavors, and juice concentrates (Pixels)
An App to Aid in Detecting Ultra-Processed Foods
For those who don’t have the time or ability to inspect every label at the supermarket, there’s a free app called “Open Food Facts”. Its database contains information on over 3 million products and assists in searching for products and scanning codes to identify ultra-processed foods.
