Researchers at the U.S. Centers for Disease Control and Prevention (CDC) found that for every 5% increase in calories from ultra-processed foods a person ate, there was a corresponding decrease in overall cardiovascular health (related to blood pressure, cholesterol, blood glucose levels, tobacco products use, quality of nutrition, body weight status and adequacy of physical activity).

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If according to the 5% out of 2000 calories eaten per day, that is a mere 100 calories! Approximately, a slice of bread, as example. For those who ate approximately 70% of their calories from ultra processed food were 50% likely to have a less ideal cardiovascular health.

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What are all these ultra-processed foods am I referring to?

Ultra-processed foods are made entirely or mostly from substances extracted from foods, such as fats, starches, hydrogenated fats, added sugar, modified starch and other compounds and include cosmetic additives such as artificial flavors, colors or emulsifiers.

 

Any difference between processed vs ultraprocessed foods?

A processed food can include canned, smoked, pasteurised or dried foods, while ultra-processed foods take this process a step further, with additives, preservatives, artificial flavors, colors and sugar added.

 

Examples

Soft drinks, packaged salty snacks, cookies, cakes, processed meats, chicken nuggets, powdered and packaged baked goods, sugary cereals, ready-to-eat meals, instant soups and many items often marketed as "convenience foods."

 

When you’re eating the ultra-processed foods, there is a tendency to displace healthier wholesome nutritious foods such as fruit, vegetables, whole grains and lean protein.

 

If you think about it, ultra-processed foods are often added and higher in component of salt, sugar, saturated fat and other additives.

 

What are the simple things you can try?

Choose only natural foods during your grocery shopping, or when choosing your lunch when eating out!

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