An Australian review of 45 meta-analyses of health studies seems to confirm what nutritionists have long suspected – a diet heavy in ultra-processed food is really, really bad for you.
The researchers at the Food & Mood Center at Deakin University in Geelong, Australia say the evidence was consistent. The more ultra-processed food that someone consumes, the worse their health outcome.
Sounds scary enough, but what exactly is ultra-processed food and what makes it harmful? Nutritionist Sarah Herrington of Brio-Medical, who has studied the issue extensively, says there are many layers to that question.
“Ultra-processed foods are generally devoid of nutrients that catalyze the synthesis of neurotransmitters that promote our sense of well-being, such as serotonin and dopamine,” Herrington told ConsumerAffairs. “At the same time, these foods negatively impact the health of our microbiome, which is an integral part of the synthesis of these hormones. So ultra-processed foods in place of nutrient-dense foods hurt this process in multiple areas.”
Not much ‘real’ food
In other words, there isn’t a lot of “real food” in ultra-processed food. Zoé Kerlo, a certified toxicologist at Yuka, a health and wellness app, says consumers can easily identify ultra-processed food if they know what to look for.
“A few examples of ultra-processed foods that are easy to identify are most candies, such as M&Ms, Skittles, Reece's Cups, carbonated drinks such as Coca-Cola or Mountain Dew, and most snacks like Gold Fish, Cheez-it, or Oreos,” she told us.
Oh, so a lot of the things we enjoy. Herrington says beyond being empty calories, these kinds of foods can alter our moods in negative ways.
“Gut dysbiosis from the intake of ultra-processed food items can potentially contribute to mental and emotional distress,” she told us.
And that can send the consumer searching for something to make them feel better, and too often it ends up being – you guessed it – these same ultra-processed food items.
“Finally, ultra-processed foods tend to be high on the glycemic index, leading to fluctuations in blood glucose that can further promote feelings of anxiety,” she added.
How to identify ultra-processed food
Staying away from the cookie aisle can help shoppers avoid some ultra-processed food, but are there other ways to identify these items? Kerlo says the Yuka app can do that for you by simply scanning the product's bar code.
Haley Schroth, a registered dietician at The Fulfilled Fork, says identifying ultra-processed food is fairly straightforward.
“They're often the sweet and savory packaged snacks, pre-prepared dishes, and 'fortified' meal substitutes that fill supermarket shelves,” Schroth told ConsumerAffairs. “By focusing on improving the quality of our diet and incorporating these foods mindfully and sparingly, we can significantly reduce our disease risk and foster better mental health.”
Check the label
Also, you’ll find clues on the product’s label. Here are some tips:
● Prefer short ingredient lists, containing no more than four or five ingredients
● Avoid products whose ingredient lists include elements with complicated names (glucose-fructose syrup, hydrolyzed proteins, modified starch, powdered dextrose etc.).
● Choose products without problematic additives. They are indicated in the ingredient list by their code (E250, E950, etc.) or by their name.
● Consume as much unprocessed, raw products as possible, which you prepare and cook yourself.
Can you safely eat any of these kinds of food? In the study, researchers said a higher intake was considered about one serving or about 10% more ultra-processed foods per day. Staying under that amount could reduce your risk.
Photo Credit: Consumer Affairs News Department Images
Posted: 2024-03-04 11:57:07
