When you say ultra-processed, what comes to mind? A bottle of soda or a pack of Pringles, perhaps? Or maybe the salami or bacon in your freezer? Yes, these are ultra-processed foods, but what if we told you that the breakfast cereal you consume every day could be highly processed too? You might think you’re savvy about what’s on your plate, but you’d be surprised at how many seemingly innocuous items are actually ultra-processed.
But first
What exactly is ultra-processed food?
Ultra-processed foods are those that have undergone extensive processing, transforming them far from their natural state. These foods are often made using refined ingredients and artificial substances, such as added sugars, hydrogenated fats, starches, artificial colours, flavours, and preservatives. They bear little resemblance to the original food items they once were.
Dr Shabana Parveen, clinical nutritionist at Artemis Hospital, Gurugram, explains this category of food as, “Ultra-processed food refers to industrial formulations that are made mostly or entirely from substances extracted from foods (oils, fats, sugars, starches, proteins) and substances derived from food constituents (hydrogenated fats, modified starch). These foods often contain additives like preservatives, flavour enhancers, colourings, and emulsifiers. They are designed to be convenient, hyper-palatable, and long-lasting.”
These products are generally devoid of any nutrition, and their USP is mostly their flavour, shelf-life, and convenience.
Sneaky ultra-processed foods to beware of
- Whole wheat bread/multigrain bread: That brown loaf you thought was a healthy alternative to white bread often falls into the ultra-processed category. Despite its wholesome appearance, many breads that are supposed to be devoid of refined oil, refined flour, artificial additives and emulsifiers are actually laden with it.
- Yogurt: Marketed as a convenient and healthy snack, these seemingly virtuous pots often contain more sugar than a chocolate bar, along with artificial sweeteners and thickeners. It’s a classic example of a health halo – where the perceived healthiness masks the actual nutritional content.
- Instant oatmeal: While oats themselves are nutritious, the instant varieties frequently come loaded with sugars, artificial flavours, and preservatives to ensure they’re ready in a flash.
- Baby foods: Dr Parveen says that many commercial baby foods contain added sugars, salt, and artificial additives to enhance flavour and shelf life, and these in no way help with the nutrition of the baby. They could actually do more harm than good.
Mukta Vasishta, advisor dietetics, Sir Ganga Ram Hospital, adds, “Instant coffee, ice cream, various types of noodles, canned and instant soups, certain types of milk (plant-based), soya nuggets, could also fall under this category. So, let the ‘healthy food’ illusion not mar your judgement.”
Dr Parveen, who agrees with Mukta Vasishta, says, “These items often contain added sugars, artificial flavours, and preservatives that classify them as ultra-processed. Even items that are marketed as health foods, such as certain protein bars or low-fat snacks, can fall into this category. It’s important to scrutinise ingredient lists and nutrition labels to identify hidden sugars, artificial additives, and other markers of ultra-processing, despite the health claims on the packaging.”
Why it matters
Why should you care about the ultra-processed nature of these foods? Research links ultra-processed foods to a higher risk of chronic illnesses like obesity, heart disease, and even cancer. The additives and high sugar content can wreak havoc on your health, far beyond what you’d expect from a supposedly healthy snack or meal component.
“Consuming too much ultra-processed food can lead to a lot of health issues. These foods are often high in added sugars, unhealthy fats, and sodium, contributing to obesity, heart disease, hypertension, and Type 2 diabetes. It can also have an impact on mental health, potentially increasing the risk of depression and anxiety. Moreover, the high palatability of these foods can lead to overeating and poor dietary habits. Long-term consumption can result in chronic inflammation and other metabolic disorders, severely impacting overall health and well-being,” says Dr Parveen.
Expert tips for you
The key to avoiding ultra-processed foods lies in reading labels and being aware of ingredient lists. If the list is long and filled with unpronounceable ingredients, chances are it’s ultra-processed. Opt for whole foods and minimally processed items where possible.
Dr Parveen shares a list of items to avoid for those focused on maintaining a healthy diet and watching their weight and overall health:
- I discourage the consumption of foods like flavoured instant oatmeal, pre-packaged fruit snacks, diet sodas, and certain protein bars.
- These products often contain hidden sugars, artificial sweeteners, and preservatives despite being marketed as healthy or convenient options.
- Instead, I recommend consuming whole foods such as plain oats, fresh fruit, water or unsweetened beverages, and homemade snacks.
- Emphasising minimally processed foods helps maintain better nutritional quality and avoids the potential negative health impacts associated with ultra-processed foods.
The sneaky indicators
Ruchika Jain, chief clinical nutritionist at Fortis Hospital in Delhi’s Vasant Kunj, says, “Ultra-processed foods are often found in colourful and attractive packages designed to appeal to consumers. They may be found in the centre aisles of grocery stores rather than around the perimeter, but always look beyond marketing claims and examine the ingredient list and nutrition facts.”
Don’t be fooled
These days, marketing gimmicks are so on-point that it’s easy to be deceived. But your job is to see through them and buy a product for what it is, not what it promises to be.