I am in a Facebook mom’s group where I recently saw a post asking for a good app that will share real time information on which foods are “Good” and “Bad”. In that post the person added a photo as an example. In the photo there were two foods (both foods I’ve purchased) and they were given a “thumbs down” due to “processed oils” and wait for it.. “toxins”. Sounded like “toxic” messaging to me. There is no better way to create fear and anxiety around food than to download an app like this.
Let me back up:
- 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. Ultra-processed foods can be low in nutritional value.
The truth? Ultra processed foods shouldn’t be a main part of anyone’s diet, but to completely avoid them you will have to do a lot of extra work, take extra time and effort to shop, and constantly cook your own meals, and snacks. To stick to this day in and day out, for you and your family, forever, may just cause more stress, therefore negative health effects, than any protentional negative health effects you’d get from eating these foods in the first place.
We know eating whole foods is best. But is it practical to say UPFs don’t have any part of a healthy, balanced diet? I don’t believe so.
Here are some important points from my book;
- Some common and popular UPFs include mass-produced breads, ice cream, chicken nuggets, breakfast cereals, snack bars and protein drinks, 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, just not to the extent as other foods.
- Processed meats have been shown to be carcinogenic (they are a Group 1 carcinogen), therefore they should be reduced or eliminated78, 79
- The concern is that these UPFs may contain harmful ingredients. Our Food and Drug Administration is constantly reviewing ingredients and substances used in food.
- More pressing concerns are that when we have a high intake of UPFs, we can displace nutrient-dense foods. When our diet is filled with UPFs, we are often too full to include more nutrient-dense foods such as fruits, vegetables, nuts, seeds, whole grains, and lean proteins
- If you’re still concerned about the safety of certain chemicals in our foods, limit your intake of UPFs, but I do not believe they need to be avoided 100%, as this is unrealistic and may lead to disordered eating
Bottom Line: Ultra-processed foods may contain ingredients that have been developed specifically to make us crave them (the beauty of food science!), and they displace other, more nutrient-dense foods. Limiting UPFs is wise, but complete avoidance is unrealistic, unnecessary, and in trying to do so many cause more stress than its worth. UPFs can come in handy when pinched for time (if you have the choice of skipping a meal, or eating something ultra-processed, I believe the pro of eating UPFs generally outweigh the cons of not eating anything at all. For example, I love a good Uncrustable when rushing out the door. I don’t eat them often, but they give me joy, and some protein and energy when I need it at times).
Processed meats, on the other hand, such as bacon and sausage, should be reduced or eliminated. I think it’s important to mention that. Why? There is CLEAR EVIDENCE they are linked to cancer. Read more here.
Learn more:
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