There has been a lot of talk lately around processed foods amid growing concerns regarding their effects on our health. Processed and ultra-processed foods are everywhere! They already make up half of our dietary intake. Why? Because they are convenient, last longer and usually involve significantly less preparation. Particularly for shift workers and people with busy lives, time is limited, so having these convenient options for food makes sense. With this in mind, in today’s blog, we look to explore this further and compile a list of tips for maintaining a healthy diet.

 

Firstly, it is important to note that pretty much all foods are processed to a certain extent, so it is not feasible to label all processed foods as unhealthy as that simply isn’t true.

 

A Food Classification System Called NOVA Categorises Food into 4 Groups:

 

Group 1 – Unprocessed or minimally processed foods:

These are whole foods that have undergone little to no processing. Their processing is generally only to remove parts which are inedible or to extend their shelf life. Examples include fresh fruits and vegetables, nuts, seeds, eggs, and fresh meat or fish.

 

Group 2 – Processed culinary ingredients:

These are foods which have gone through industrial processes so they can be used as ingredients to cook or prepare foods. Examples include salt, sugar, oils, and fats.

 

Group 3 – Processed foods:

These foods have undergone some processing but still retain much of their original properties. They generally just have added ingredients to improve their taste or durability.

Examples include canned vegetables, cheese, and freshly baked bread.

 

Group 4 – Ultra-processed foods:

These are highly processed foods that often contain additives, preservatives, and other synthetic substances which are not standard ingredients you’d be able to buy separately.

Examples include sugary drinks, packaged snacks, fast food, and most ready-to-eat meals.

 

What Are the Health Risks of Ultra-Processed Food?

 

There are growing studies and evidence linking excessive consumption of ultra-processed foods to cardiovascular diseases, irritable bowel syndrome (IBS), depression, obesity, and cancer.

Excessive consumption may lead you to overeat because these foods tend to be less filling. Furthermore, they often contain fewer nutrients and higher levels of salt and sugar, which add to the health risks.

 

 

How Can You Ensure You Maintain a Healthy Diet With a Busy Schedule?

 

Meal Prep: eating food that is homemade is generally linked to an improved diet. Look up quick recipes, dedicate some time in the week to cook in bulk or even make some extra portions to be frozen or refrigerated. Consider making packed lunches for work.

 

Read the label: Check the ingredients. Is it long, high in sugar or contains ingredients you don’t understand? If yes, limit your intake of that food to the odd occasions or as a treat and consider an option which is less processed such as fruit.

 

Keep your food fresher for longer – Preserve any fruit and vegetables you want to last longer in the freezer and make use of airtight containers and bags.

 

 

In conclusion, ultra-processed foods have become a large part of our lives, making it impractical and overly restrictive to completely eliminate them from our diets. The main concerns appear to lie in the elevated risk of over-consumption and the associated health consequences. Instead of an all-or-nothing approach, the key is to encourage awareness and mindfulness about the foods we consume and to actively prioritise those that contribute to a healthy diet. By preparing meals at home and exploring easy-to-make recipes, it is possible to strike this balance even with a busy schedule.

 

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Sources:

• Ultra-processed food raises risk of heart disease, heart attack and stroke – British Heart Foundation
• Public health response to ultra-processed food and drinks
• Consumption of ultra-processed foods and health outcomes: a systematic review of epidemiological studies by Xiaojia Chen et al
• Ultra-processed foods: what they are and how to identify them by Carlos A Monteiro et al