The Negative Health Effects of Ultra-Processed Foods

What Are Ultra-Processed Foods?

Ultra-processed foods are foods that have been heavily processed with industrial techniques and contain little to no whole ingredients.

They are typically found in packages and have long ingredient lists that include chemicals, preservatives, and artificial flavors.

Why Are Ultra-Processed Foods Bad for You?

A large body of evidence now shows ultra-processed food consumption is associated with poorer human health including rates of heart disease, stroke, type 2 diabetes, obesity, and certain types of cancer.

Ultra-processed foods are also linked to depression, anxiety, and cognitive decline.

How Ultra-Processed Foods Are Made

Ultra-processed foods are typically made using industrial techniques that include:

• Extrusion
• Hydrogenation
• Hydrolysis
• Emulsification

These techniques change the structure of the food and make it more shelf-stable and palatable.

Foods to Avoid

Some common examples of ultra-processed foods include:

• Soft drinks
• Candy
• Chips
• Frozen meals
• Packaged snacks

How to Avoid Ultra-Processed Foods

The best way to avoid ultra-processed foods is to cook meals at home using whole ingredients.

When shopping, read ingredient lists carefully and avoid foods with long lists of chemicals and additives.

It is also important to limit your intake of sugary drinks and processed meats.

Conclusion

Ultra-processed foods are harmful to your health and should be avoided.

By cooking meals at home and eating whole foods, you can improve your overall health and reduce your risk of chronic disease.