By Athena Corbishley
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Via PinCity on Pinterest
Overview
I started reading "Ultra-Processed People" by Chris Van Tulleken and was shocked to learn the truth about ultra-processed foods. Not enough people are aware of what these processed foods are and how they can affect our health. When you think of "Ultra-Processed Food," you probably picture frozen meals, fast food, or sodas. However, most people don't realize that ultra-processed foods include most bread, yogurt, and breakfast cereals. An estimated 75% of the U.S food supply is ultra-processed.
What is UPF?
To understand ultra-processed food, it is important to know what processed foods are. Processed food is food that has been changed from its natural state. This can include cooking, washing, or freezing your food. Basically, all the food we eat today is processed to some extent. Ultra-processed food is the real issue. According to Harvard Health, "Ultra-processed foods are foods that are made mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenerated fats." Simply put, the molecules in UPF are refined and modified until they can make almost anything. The key to UPF is that the traditional ingredients are replaced with cheap, sometimes entirely synthetic alternatives that extend shelf life (Tullken 20).
What are the effects of UPF?
One study conducted by Kevin Hall linked UPF to the rise in obesity in recent years. Hall gathered a group of participants who volunteered to live in the National Institutes of Health Clinical Center for four weeks. Half of the participants ate an ultra-processed diet, while the other half ate a typical American diet. The unprocessed diet mimicked the ultra-processed diet in salt, sugar, fat, and fibre content. Each group was allowed to eat as much food as they wanted. The results showed that those on the ultra-processed diet ate an average of 500 calories more per day than those on the unprocessed diet, and gained weight. On the other hand, participants on the unprocessed diet lost weight, even though they had access to as much food as they wanted. This is just one of many studies. In fact, other studies have linked UPF with increased risk of death, cardiovascular disease, cancer, high blood pressure, depression, IBS, and even dementia. With these risks, it would be almost unbelievable that children over an estimated 60% of their calories from these foods. The reality is that corporations that make UPF know how to get people hooked. Many people choose UPF because it is cheaper, less time-consuming, and heavily marketed. Think about how often you see ads for fast food compared to raw meat or vegetable brands.
What can I eat instead?
While it is probably unrealistic for most people to cut out UPF from their diets completely, it is important to watch your intake. Below are some articles that are linked to alternatives you can make to swap out UPF. I also recommend reading Tulleken's Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food. The book dives deep into what ultra-processed foods are, why they are bad for you, and more.
Via Stephanie Kay Nutrition on Pinterest
You can make trail mix at home as a non-UPF snack!
Via Margotte on Pinterest
Fresh Fruit is a good UPF alternative!
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