Understanding Ultraprocessed Foods: What You Need to Know

If you’ve been paying attention to nutrition trends over the past few years, you’ve probably heard a lot about ultraprocessed foods and their impact on our health. Experts are increasingly linking these foods to various health issues, but what exactly makes a food ultraprocessed, and why should you be concerned? Let’s break it down in simple terms.

What Are Ultraprocessed Foods?

The NOVA classification system, commonly used in food science, categorizes foods based on how much processing they undergo. It ranges from 1 to 4:

• Group 1 (Unprocessed or Minimally Processed): Whole foods like fresh fruits, vegetables, and raw nuts.
• Group 2 (Processed Culinary Ingredients): Items like oils, butter, and sugar that are derived from group 1 foods.
• Group 3 (Processed Foods): Foods that contain a few added ingredients, such as canned vegetables, cheese, or freshly baked bread.
• Group 4 (Ultraprocessed Foods): Highly processed products that contain multiple additives and industrial ingredients, such as artificial flavors, colors, preservatives, and emulsifiers.

Examples of Ultraprocessed vs. Minimally Processed Foods

Let’s put this into perspective with a few examples:

• Oscar Mayer Wieners: Ultraprocessed. They contain additives like sodium lactate, dextrose, and mechanically separated meat.
• Almonds: Not ultraprocessed. Plain almonds score a 1 on the NOVA scale, meaning they are unprocessed.
• Doritos: Ultraprocessed. These chips contain artificial flavors and multiple additives.
• Tostitos: Processed but not ultraprocessed. Made from corn, canola oil, and salt, these chips fall into group 3.

A New Way to Measure Processing: The FPro Score

Thanks to recent advancements in technology, researchers have developed a machine-learning model that provides an FPro score to measure how processed a food item is. This score ranges from 0 (raw food) to 1 (highly processed).

For example:

• Organic Ground Beef: Scores a perfect 0 (minimally processed).
• Wonder White Hamburger Buns: Near the highest score at 0.999056 (highly processed).
• Edwards Original Whipped Cheesecake: Scores 0.953 due to its 43 ingredients and multiple additives.
• Pearl River Mini Cheesecake (No Sugar Added): Scores lower at 0.720 with fewer additives.

Why Are Ultraprocessed Foods Bad for You?

Many people worry that the artificial additives in ultraprocessed foods are toxic. While some studies suggest potential risks, the bigger concern is something simpler: these foods are engineered to be overconsumed.

Ultraprocessed foods contain ingredients designed to enhance flavor, texture, and shelf life, making them more appealing and easier to eat in large quantities. A 2019 study found that people who ate a diet high in ultraprocessed foods consumed an average of 500 extra calories per day compared to those who ate minimally processed foods.

Key Ingredients to Watch Out For

If you want to avoid ultraprocessed foods, be on the lookout for these "red flag" ingredients commonly found in highly processed products:

• Palm oil and corn oil
• High-fructose corn syrup
• Artificial flavorings
• Preservatives like sorbic acid

On the other hand, less processed oils like flaxseed and peanut oil are typically found in healthier options.

The Cost Factor: Ultraprocessed Foods Are Cheaper

Another reason ultraprocessed foods are so prevalent is their affordability. For example, Betty Crocker Super-Moist German Chocolate Cake Mix costs only 15 cents per serving, delivering 160 calories. In contrast, healthier options are often more expensive per calorie, making it challenging for budget-conscious consumers to prioritize healthier choices.

How to Reduce Ultraprocessed Foods in Your Diet

Here are some practical tips to help you transition to healthier eating habits:

1. Read Labels Carefully: Look for foods with fewer and recognizable ingredients.
2. Choose Whole Foods: Opt for fruits, vegetables, lean meats, and whole grains.
3. Cook More at Home: Homemade meals allow you to control ingredients and avoid additives.
4. Shop Smart: Stores like Whole Foods tend to have fewer ultraprocessed options compared to major retailers.
5. Be Mindful of Marketing: Many ultraprocessed foods are targeted at children, shaping their taste preferences early in life.

Breaking the Ultraprocessed Food Cycle

Changing our eating habits starts with learning to enjoy real, less processed foods that may not deliver an immediate taste sensation but offer long-term health benefits. Reducing our reliance on ultraprocessed foods can help improve our overall health and well-being.

By being more aware of what we consume and using tools like the FPro score, we can make more informed choices and take steps toward a healthier lifestyle.