You are what you eat
A detailed study conducted for more than 30 years has shown serious health dangers linked with eating ultra-processed foods. Such foods, often full of artificial components, additives, and preservatives, have become a common part of many people's diets globally. Here's what you need to know.
What are ultraprocessed foods?
Ultraprocessed foods are factory-made products made up of components such as oils, fats, sugar, starch, and proteins. They typically lack any real whole foods and are crafted for quickness, tastiness, and ease of use. Think of things like sugar-loaded drinks, packaged munchies, hot-and-ready noodles, and precooked meals.
Thayne Tuason, CC BY-SA 4.0, Wikimedia Commons
Coconuts
Coconuts have a lot of saturated fats, which can boost bad cholesterol levels and might raise your chances of heart disease if you eat too much of them. You should stay away from overly processed foods that have coconut oil in them.
Potatoes
Even though they're good for you, potatoes have a high sugar impact, which can cause your blood sugar to skyrocket. This can be especially troubling for folks who deal with diabetes or insulin issues. You often find potatoes in heavily processed foods like French fries and hash browns.
Tuna
Tuna can contain high levels of mercury, which is toxic and can affect neurological health, especially in pregnant women and young children. Canned tuna, in particular, should be avoided.
Raw almonds and other nuts
Raw almonds and other nuts can sometimes be tough on digestion for certain individuals. They contain substances known as phytates and oxalates, which can hinder the body's ability to absorb nutrients.
High-fructose corn syrup
There's some proof hinting that eating a lot of high-fructose corn syrup might lead to issues like metabolic syndrome, liver disease, and resistance to insulin. These issues can pave the way for more severe health problems.
Increased risk of chronic diseases
Research has repeatedly shown that eating a lot of highly processed foods can lead to an increased risk of becoming obese, developing type 2 diabetes, and suffering from heart diseases. The large amounts of sugars, harmful fats, and salt in these types of foods are the main factors causing these health problems.
Higher mortality rates
Studies show that people who eat a lot of heavily processed foods could have a higher chance of dying early. This is mainly linked to chronic diseases they cause, which are among the top reasons for deaths worldwide.
Cancer prevalence
More evidence is coming out that eating a lot of ultra-processed foods might boost your risk of some cancers. For example, a diet heavy in these foods has been connected to colorectal cancer. It's thought that the additives and preservatives in these foods might have a part in causing cancer.
Poor mental health
Recent research suggests that there might be a connection between heavily processed foods and mental health problems, such as depression and anxiety. We're still figuring out exactly how this happens, but it appears that the bad nutrition from these foods might mess with how our brain works.
Switch to whole foods
A change in dietary habits is essential to avoid the risks and complications associated with consumption of ultraprocessed foods. Start by adding more whole foods to your eating plan, like fruits, veggies, whole grains, and lean proteins. They offer key nutrients without the bad extras found in over-processed foods.
Ditch the take-out and cook at home
Cooking at home lets you choose your ingredients and dodge the sneaky sugars, fats, and preservatives often found in processed foods.
Read labels
When buying packaged food, be sure to check the labels closely. Try to avoid items with a long list of ingredients or words that are hard to recognize. These usually mean the food is heavily processed.
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Always choose fresh over packaged
When you can, go for fresh or lightly processed choices. Like picking fresh fruits instead of fruit snacks, or making homemade soup instead of buying a can.
