What is ultra-processed food and how can we avoid it?
The term ultra-processed food has been popping up a bit in the media lately, largely because a recent study in the UK found a link between eating more ultra-processed food and an increased risk of developing and dying from cancer, particularly ovarian cancer (Chang et al, 2023).
Ultra-processed foods have been defined by the Nova Food Classification system as industrial formulations made from substances extracted from foods (oils, fats, sugar, starch and proteins) or synthesised in laboratories from food substrates, flavour enhancers, colours and food additives, with no wholefood components.
Yes, you read that right, no wholefood components.
Basically, this means that they are not food.
Scary stuff, especially as it is thought that close to half of the calories consumed by Australians each day come from ultra-processed food.
Ultra-processed foods include packaged biscuits, instant noodles, soft drinks, confectionery, ice cream and frozen desserts, packaged snacks, packaged meat, hot dogs, packaged breads, breakfast cereals, meal replacement shakes, margarines, and sweetened and flavoured yoghurts.
A quick and easy way to determine if a product is ultra-processed is to flip the package over and look at the ingredients list. If there is a long list of ingredients, many of which you can’t read or haven’t heard of, it’s ultra-processed.
In contrast, regular (not ultra) processed foods are foods that have been altered in some way from their original state but are derived directly from foods and are recognised as versions of the original foods. Examples of processed foods include canned vegetables, tomato paste, bacon, canned fish, freshly-made cheeses, unpackaged bread or salted nuts.
Unfortunately the supermarkets don’t make it easy for consumers to make healthy choices as the majority of foods on special each week are ultra-processed foods. Food companies also spend billions of dollars advertising these products through persuasive marketing campaigns, sadly often aimed at children.
I try to feed my family a diet that is predominantly whole foods but my shopping trolley sometimes contains items that could technically be considered ultra-processed foods according to the definition above, for example, packaged rice crackers, packaged bread or ice cream. Whilst I do buy some packaged products, I avoid any products with long ingredients lists, artificial colours, flavours or preservatives.
A good example of this is rice crackers. I either buy Sakata plain rice crackers or Coles organic brown rice crackers, both of which contain three ingredients - rice, oil and salt. In comparison, Fantastic original rice crackers contain rice, sugar, vegetable oil (antioxidants (E306b)), salt, gluten-free soy sauce powder (hydrolysed wheat) and flavour enhancers (E627, E631). These flavour enhancers are what makes the Fantastic rice crackers more tasty than Sakata but E627 and E631 are synthetic chemicals associated with allergic reactions, behaviour problems, headache, heart palpitations and eczema so is the extra flavour really worth it? (Chemical Maze App)
It's not just cancer that is linked with increased consumption of ultra-processed foods. Eating a diet high in these foods is also associated with obesity, diabetes, cardiovascular disease, stroke and depression.
So, how can we reduce the amount of ultra-processed food in our diets?
✅ Learn to identify ultra-processed foods by looking at the ingredients on products. If there is a long list of chemical names, numbers or ingredients you don’t recognise, put it back on the shelf!
✅ Focus on eating as many whole foods as possible, e.g. fresh fruit and vegetables, meat and dairy
✅ Avoid the middle aisles of the supermarket as this is where most ultra-processed foods are found
✅ Swap flavoured crackers and yoghurts for plain versions and add your own toppings.
✅ Canned or frozen fruit, vegetables and fish are a convenient, affordable, minimally-processed option if you struggle with the ever-increasing cost of fresh produce
✅ Teach your children how to read product labels so that they too can become informed shoppers who make healthy choices!
References
British Medical Journal, 2019, 'New evidence links ultra-processed foods with a range of health risks', BMJ Newsroom, viewed 6 February 2023, https://www.bmj.com/company/ne...
Chang K et al, 2023, 'Ultra-processed food consumption, cancer risk and cancer mortality: a large-scale prospective analysis within the UK Biobank', eClinical Medicine (in press).
Deakin University Media Release, 2020, 'Australian-first study confirms ultra-processed food link to obesity', Deakin University, viewed 6 February 2023, https://www.deakin.edu.au/abou...
EduChange, 2018, 'The NOVA Food Classification System', educhange.com, viewed 6 February 2023, https://educhange.com/wp-conte...
Lane M, Marx W & Hockey M, 2023, 'The Notorious UPF: what is ultra-processed food and how does it affect our health?', Deakin University Food & Mood Centre, viewed 6 February 2023,https://foodandmoodcentre.com....
Monteiro CA et al, 2019, 'Ultra-processed foods: what they are and how to identify them', Public Health Nutrition, vol 22, no 5.