KOMPAS.com – Ultra processed foods (UPFs) or ultra-processed foods are increasingly becoming a concern in the world of health.
This food is not just processed food, but is more like a formulation made from ingredients derived from whole foods, plus additives.
Fresh food content or real food (category 1) in which there is often very little or even none at all.
Also read: Creamy Rice Pudding Recipe, Make Healthy Food Using a Slow Cooker
Grouping foods based on processing
Grouping foods by degree of processing is often not as simple as it seems.
As an example:
Peanut butter: Can be classified as category 1 (real food) if made only from crushed nuts, category 2 (processed foods) if added salt or sugar, and category 4 (ultra processed food) if it contains preservatives or artificial additives.
Another confusing factor is that some healthy foods such as whole wheat bread or breakfast cereals are also in the same category as less healthy foods such as processed meats.
List example ultra processed food
Some examples of ultra-processed foods include:
- Soft drinks and energy drinks
- Packaged snacks such as ice cream, candy and chips
- Mass-produced bread, cakes and biscuits
- Margarine and spreads
- Instant noodles
- Breakfast cereals as well as energy bars
- Fruit yoghurts, milk drinks and chocolate drinks
- Chicken nuggets, sausages, hot dogs, instant pizza and powdered soup
- Vegan alternatives such as “vegan meat and cheese”
- Baby formula milk and slimming products
When foods from categories 1 or 3 have additives added to improve taste or appearance, such as yogurt with artificial sweeteners or bread with emulsifiers, then those foods are also classified as category 4.
Whether ultra processed food bad for health?
The effects of ultra-processed foods on health vary. Some, such as fortified breakfast cereals, can support meeting the micronutrient needs of certain groups.
However, foods such as sausages and processed meat are often associated with health risks, including cancer.
Illustration of the worst foods for prediabetes sufferers. Many studies show a link between consumption of UPFs and various health problems:
A 2020 review of 43 studies found that 37 of them showed adverse effects from consuming ultra-processed foods.
A large French study with more than 100,000 participants found that a 10 percent increase in consumption of ultra-processed foods was linked to a higher risk of heart disease and cancer.
Also read: Overnight Oats Recipe, Practical Healthy Food for Breakfast
There was an experiment with consuming 80 percent ultra-processed food for 30 days. The results showed weight gain, lethargy, indigestion, decreased libido, anxiety, poor sleep, and increased food cravings.
While not all ultra-processed foods are completely bad, not consuming too much of them is key.
Reducing consumption of these foods, especially those rich in additives and low in nutrients, may help prevent future health risks. As much as possible, choose fresh or minimally processed foods to support a healthy lifestyle.
Listen breaking news And selected news we’re right on your phone. Choose your favorite news channel to access Kompas.com WhatsApp Channel: https://www.whatsapp.com/channel/0029VaFPbedBPzjZrk13HO3D. Make sure you have installed the WhatsApp application.
