Ultra Processed Foods (UPFs) are all the rage these days, and I really mean “rage”. People are up in arms about the “harms” of these once rarely discussed food items. Why are UPFs all of a sudden the new cigarettes? Truthfully I think we need to be more concered about alcohol, but that’s a story for another blog/podcast. For now, here are some things to know about UPFs.
- Ultra Processed Foods (UPFs) can be described as foods that do not remotely resemble their original ingredients. Another way to describe UPFs is that they generally contain ingredients not used in a kitchen, or classes of ingredients used to make foods more palatable or appealing (link). Ultra Processed Foods are generally low in nutritional value.
- Some common and popular UPFs include mass produced breads, ice cream, chicken nuggets, crackers, breakfast cereals, and frozen meals.
- Many foods are processed, and that does not make them “Ultra” processed. For example, granola bars, canned goods, peanut butter, yogurts, and even oil are processed, but may not all be considered “ultra” processed.
- The concern is that UPFs may contain harmful ingredients. The good news is that our Food and Drug Administration is constantly reviewing ingredients and substances used in food (link)
- More pressing, and in my opinion warranted, concerns are related to the displacement of nutrient dense foods when we consume UPFs. When our diet is filled with UPFs we are often too full to include more nutrient dense foods such as fruits, vegetables, nuts, seeds, beans, whole grains and lean proteins.
- Consider boosting the nutrient density of your foods by adding in more of the foods you may not be getting enough of in your diet. For example; make mac and cheese, but add some peas or broccoli. Have Lucky Charns, and add some sliced banana.
- While I think we have overblown the dangers of UPFs, in general, there is one processed food I think is best to limit; processed meats. Processed meats are associated with higher mortality and cardiovasular risk and cancer
Bottom Line: Ultra processed foods contain ingredients not found in a kitchen, but these ingredients are tested for human safety. UPFs also have ingredients that have been developed specifically to make us crave them and continue to eat them (the beauty of food science!) and their excess consumption may displace other more nutrient dense foods. There are a ton of blurred lines, which is why it’s best not to overthink this or feel guilty when, without fail, you consume a food that is processed. We are busy people just trying to be happy and stay nourished. Processed foods play an important role in many of our diets, and that is ok. Eating mindfully while paying attention to hunger and fullness cues is helpful. It’s best to limit your intake of UPFs, of course, but it’s unrealistic and unnecessary to completely avoid them (a life without ice cream, dairy or non-dairy, is no life at all!). Ultra processed foods can really come in handy for a meal or snack in a pinch, and can really bring joy to your life, and there is nothing wrong with that. Processed meats, such as salami, bacon, and sausage, are best to avoid or really limit in your diet.
