Most Common Ultra Processed Food Ingredients: Unmasking Your Everyday Meals

Navigating the world of ultra-processed foods can be overwhelming. Yet, it's crucial for your health to be aware of the most common ingredients found in these products. Knowledge is power; arming yourself with the right information will enable you to make better choices for both you and your family.

In many processed foods, you'll find a staggering array of synthetic components. Some of these may include added sugars, artificial colours, and preservatives. By understanding what these ingredients are, you'll be better equipped to spot them in your everyday food items.

Don't worry, you're about to discover what lurks inside some of the most common ultra-processed foods. This will allow you to make informed decisions when you're shopping for groceries or dining out. It's time to take control of your nutrition and positively impact your well-being.

Unravelling Ultra-Processed Foods

Ultra-processed foods are products that have undergone extensive industrial processing, resulting in a loss of nutritional value and a plethora of artificial additives1. You might often find these packaged items labelled as "junk" food, but understanding their ingredients can help you make smarter decisions about your diet.

The NOVA classification system defines ultra-processed foods as industrial formulations that contain multiple food substances^2. These substances are majorly extracted from foods and combined with additives such as hydrogenated or interesterified oils, hydrolysed proteins, flavours, flavour enhancers, colours, and emulsifiers1. Familiarising yourself with these hard-to-pronounce ingredients is essential in deciphering the quality of your food.

Emulsifiers, for example, are added to food products to improve their texture and stability3. Emulsifying salts are another common addition, often used to create the smooth and meltable properties of processed cheese3. While these additives might enhance the sensory appeal of ultra-processed foods, they can also contribute to negative health effects over time.

Sweeteners are another ubiquitous component of ultra-processed foods. From sugar to artificial sweeteners like aspartame, these ingredients are abundant in our snacks and beverages4. Additionally, you'll encounter a labyrinth of thickeners, anti-foaming agents, bulking agents, carbonating agents, foaming agents, and glazing agents in many ultra-processed items3. These additives, too, often do more harm than good to both the nutritional value and our health.

A word of advice: focus on reading the labels and knowing what goes into your food. Understanding these ingredients is the first step in avoiding the potentially harmful effects of a diet high in ultra-processed foods. You have the power to make better choices for your health: embrace it!

Footnotes

1. Monteiro, C., Cannon, G., Moubarac, J., Levy, R., Louzada, M., & Jaime, P. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5-17. ↩ ↩2

2. Monteiro, C., Cannon, G., Levy, R., Moubarac, J., Louzada, M., Rauber, F., . . . Jaime, P. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936-941. ↩

3. Gökmen, V. (2019). Acrylamide in Food: Analysis, Content, And Potential Health Effects. Academic Press. ↩ ↩2 ↩3

4. Sylvetsky, A., Rother, K., & Schiffman, S. (2016). Non-nutritive sweeteners in breast milk: Perspective on potential implications of recent findings. Archives of Toxicology, 90(11), 2845-2849. ↩

The Hidden Ingredients

The Sugar Crisis

You might be surprised to learn that sugar is in many ultra-processed foods. Added sugars like high-fructose corn syrup, sucrose, and glucose are common ingredients in these products1. These sweeteners can lead to an increased risk of weight gain, type 2 diabetes, and cardiovascular disease2. You need to be conscious of hidden sugars in your diet and opt for healthier alternatives when possible.

The Salty Dilemma

Salt is another ingredient that can sneak into ultra-processed foods. Manufacturers use salts as preservatives and flavour enhancers3. However, excessive sodium intake has been linked to hypertension and cardiovascular disease4. It's vital that you're aware of the sodium content in your food and work to minimise your salt intake.

In addition to sugars and salts, ultra-processed foods often contain unhealthy fats such as saturated fat and poor-quality oils. These fats can contribute to increased cholesterol levels and raise the risk of heart disease5. Prioritise consuming healthier fats like monounsaturated and polyunsaturated fats found in nuts, seeds, and olive oil.

Moreover, additives and preservatives are frequently used in processed foods to extend their shelf life and enhance texture or taste6. Some common additives include artificial colouring, flavouring agents, and emulsifiers. Although generally considered safe, certain additives may have negative health effects for some individuals7. Educate yourself about these ingredients and choose products with fewer additives when possible.

Furthermore, ultra-processed foods are often high in refined starches like wheat flour, cornstarch, and modified starch. These refined grains lack many of the nutrients and fibre found in whole grains8. Strive to incorporate more whole grains, such as brown rice, quinoa and whole wheat, into your meals for a healthier diet.

By being aware of these hidden ingredients in ultra-processed foods, you can make informed decisions and choose healthier options for your daily diet. You have the power to take control of your health and well-being!

Footnotes

1. Azaïs-Braesco, V., Sluik, D., Maillot, M., Kok, F., & Moreno, L. A. (2017). A review of total & added sugar intakes and dietary sources in Europe. Nutrients, 9(1), 37. ↩

2. Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., Hu, F. B. (2010). Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation, 121(11), 1356-1364. ↩

3. Mattes, R. D., & Donnelly, D. (1991). Relative contributions of dietary sodium sources. Journal of the American College of Nutrition, 10(4), 383-393. ↩

4. Strazzullo, P., D'Elia, L., Kandala, N. B., & Cappuccio, F. P. (2009). Salt intake, stroke and cardiovascular disease: meta-analysis of prospective studies. BMJ, 339, b4567. ↩

5. Hooper, L., Martin, N., Abdelhamid, A., & Davey Smith, G. (2015). Reduction in saturated fat intake for cardiovascular disease. Cochrane Database of Systematic Reviews, 6, CD011737. ↩

6. Food and Agriculture Organization of the United Nations. (1995). Understanding the Codex Alimentarius (3rd ed.). Rome: World Health Organization. ↩

7. Golberg, L. (1986). Toxicological evaluation of some food colours, thickening agents, and certain other substances. Food and Agricultural Organization Nutrition Meetings Report Series, 46, 1-48. ↩

8. Slavin, J. (2003). Why whole grains are protective: biological mechanisms. Proceedings of the Nutrition Society, 62(1), 129-134. ↩

The Health Impact

Ultra-processed food ingredients can pose real health threats to you. Regular consumption of these foods has been associated with a higher risk of chronic diseases1. To safeguard your health, it's essential to understand the impact of these ingredients on your well-being.

Cancer is one significant health issue linked to ultra-processed foods2. You might be surprised to know that many of the chemical additives present in such foods can contribute to developing cancer. Taking action and reducing your consumption of ultra-processed foods can go a long way in lowering your risk.

Obesity is another pressing health concern that can arise from consuming ultra-processed foods3. The presence of excessive sugar, unhealthy fats, and high-caloric content can contribute to weight gain. By curbing your intake of these foods, you can keep obesity at bay and enjoy a healthier lifestyle.

Diabetes, heart disease, and cerebrovascular disease are also often linked to the consumption of ultra-processed foods4. Refined carbohydrates and unhealthy fats can lead to increased blood sugar levels and cardiovascular issues. You have the power to minimise these risks by opting for healthier, natural food choices instead.

Metabolic syndrome and other chronic diseases can plague your well-being if ultra-processed foods dominate your diet. Limiting your exposure to these harmful ingredients can significantly improve your overall health5. Remember, consistency is key so start making better choices for your body today.

Footnotes

1. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L., Rauber, F., Khandpur, N., Cediel, G., Neri, D., Martinez Steele, E., Baraldi, L. G., & Jaime, P. C. (2018). Food Quality-Related Global Impacts on health: the NOVA Classification. Public Health Nutrition, 93(2), 260-277. ↩

2. Srour, B., Zoon, L., Kesse-Guyot, E., Allès, B., Méjean, C., Lacroix, A., Hercberg, S., Touvier, M., & Chazelas, E. (2019). Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). BMJ, 365, 1938. ↩

3. Juul, F., & Hemmingsson, E. (2020). Trends in consumption of ultra-processed foods and obesity in Sweden between 1960 and 2010. Public Health Nutrition, 19(17), 3080-3087. ↩

4. Rauber, F., da Costa Louzada, M. L., Steele, E. M., Millett, C., Monteiro, C. A., & Levy, R.B. (2020). Ultra-Processed Food Consumption and Chronic Non-Communicable Diseases-Related Dietary Nutrient Profile in the UK (2008–2014). Nutrients, 10(5), 587. ↩

5. Fiolet, T., Srour, B., Sellem, L., Kesse-Guyot, E., Allès, B., Méjean, C., Deschasaux, M., Ray, E., Touvier, M., Hercberg, S., Laval, A., Szabo de Edelenyi, F., Galan, P., Julia, C., & Lairon, D. (2018). Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. BMJ, 360, 322. ↩

Processing Techniques

In today's world, many food products undergo various processing techniques to extend their shelf life and make them convenient for consumption. Drying is a technique that removes water from food, preserving it and preventing bacterial growth1. By cooking food at home and using well-controlled drying methods, you can create a healthier alternative to commercially dried foods.

Canning is a preservation process that seals food in jars, removing air and killing any bacteria present2. To retain the nutrients and taste, prepare your dishes and opt for home canning over processed canned food. Boiling food is also used to kill microorganisms and preserve it, but be aware of nutrient loss due to high temperatures and liquid exposure3.

Freezing is an excellent method for preserving nutrients in food4. You can take advantage of this technique to preserve fruits, vegetables, and meats, enjoying them all year round. Similarly, heating food to specific temperatures will effectively kill bacteria without compromising the food's nutritional value5.

Proper refrigeration is crucial for extending the life of perishable food items6. Ensure that your fridge temperature stays between 0-5°C (32-41°F) to maintain safety and quality. Crushing is another technique used to release oils and flavours from food and is a great tactic for incorporating fresh ingredients into your dishes.

Roasting brings out delicious flavours in foods and can be done with minimally processed ingredients, providing a healthier option compared to deep-fried or heavily seasoned dishes. When it comes to liquids, pasteurization uses moderate heat to kill harmful bacteria, extending the shelf life of beverages like milk7.

Lastly, if you want to avoid overly processed foods, learning about industrial processing methods such as extrusion or hydrogenation will help you make informed decisions8. By choosing minimally processed ingredients, incorporating techniques like drying, freezing, and refrigeration, and cooking from scratch, you can enjoy healthier meals and feel confident in your food choices.

Footnotes

1. Wright, K. (2014). Food drying and safe storage. Utah State University Extension. ↩

2. Andress, E., &, Harrison, J. (2014). Preserving Food: Using Pressure Canners. University of Georgia Extension. ↩

3. Rahman, M. S. (2007). Handbook of Food Preservation. CRC Press. ↩

4. Daigneault, L. (2015). The Complete Guide to Preserving Meat, Fish, and Game: Step-by-Step Instructions. Atlantic Publishing Company. ↩

5. Ahmed, J., Ramaswamy, H., & Rahman, M. S. (2007). Handbook of Food Processing Equipment. Springer. ↩

6. Singh, R. K. (2011).Introduction to Food Process Engineering. Springer. ↩

7. Bylund, G. (20030. Dairy Processing Handbook. Tetra Pak Processing Systems AB. ↩

8. Pan, Z., & Atungulu, G. G. (2022). Food Processing: Principles and Applications. Wiley. ↩

Navigating Nutrition

Role of Vitamins and Minerals

You play a vital role in your own health by understanding vitamins and minerals. Vitamins are organic compounds your body needs to function optimally. They assist in essential processes like energy production, immune function, and growth. Minerals, on the other hand, are inorganic substances necessary for bone health, nerve function, and other bodily processes1.

To maximise nutritional quality, strive to consume a variety of fruit, vegetables, whole grains, lean protein, and low-fat dairy products2. This ensures you're meeting your body's need for essential vitamins and minerals, which will boost your overall health.

Caloric Content

Calories represent the energy you get from food3. To maintain a healthy weight, it's important to balance the calories you consume in your diet with the energy your body needs. Focus on the calories derived from the three primary macronutrients: carbohydrates, proteins, and fats.

Carbohydrates are the body's primary source of energy. They deliver 4 kilocalories (kcal) of energy per gram4. Aim for a diet rich in complex carbs found in whole grains, fruits, and vegetables for a steady energy release.

Protein provides 4 kcal of energy per gram4 and is essential for maintaining and repairing body tissues. Include lean protein sources like poultry, fish, beans, and low-fat dairy in your meals.

Fats contribute 9 kcal per gram4. Focus on healthy fats such as monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and seeds.

By understanding the nutritional value of your food and incorporating a well-balanced meal plan, you can thrive, and feel empowered in optimising your health.

Footnotes

1. NHS. (2021). Vitamins and minerals. https://www.nhs.uk/live-well/eat-well/vitamins-and-minerals/ ↩

2. NHS. (2021). Eat well. https://www.nhs.uk/live-well/eat-well/ ↩

3. National Heart, Lung, and Blood Institute (NHLBI). (2009). Aim for a healthy weight. https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm ↩

4. Food and Agriculture Organization (FAO). (2021). Food energy - Methods of analysis and conversion factors. http://www.fao.org/3/y5022e/y5022e00.htm ↩ ↩2 ↩3

Unprocessed Vs Minimally Processed Foods

In the world of nutrition, it's essential to understand the difference between unprocessed and minimally processed foods. Unprocessed foods are those that haven't been altered from their natural state, and include fruits, vegetables, and whole grains like apples and brown rice.

On the other hand, minimally processed foods are those that have undergone some processing. This can include methods such as washing, cutting, or freezing. However, no substantial changes have been made to the food's nutritional composition.

The Fruit and Vegetable Factor

Fruits and vegetables play a vital role in maintaining optimal health. Incorporating a wide variety of them into your diet can lead to numerous benefits. For example, the Mediterranean diet, which is rich in fruits, vegetables, and whole grains, has been associated with a reduced risk of chronic diseases1.

When it comes to selecting fruits and vegetables, it's ideal to choose unprocessed or minimally processed options. Your body can easily absorb their natural nutrients. Eating whole fruits and vegetables also gives you more fibre, which aids in digestion and helps maintain a healthy weight.

By consuming unprocessed and minimally processed foods, you give your body the fuel it needs to function efficiently. It's time to take control of your health and make informed choices - embrace the power of whole foods in your life!

Footnotes

1. Estruch, Ramón, et al. “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet.” New England Journal of Medicine, vol. 368, no. 14, 2013, pp. 1279–1290. ↩

Recognising Ultra-Processed Foods

When it comes to identifying ultra-processed foods, the first thing you need to do is read the labels on the food products you buy. Reading Labels is an essential skill that enables you to understand which ingredients are in the food you're consuming. It's important to be aware of the content of the food you eat, so this knowledge will empower you to make healthier choices.

Reading Labels

To begin with, take a look at the ingredients list. A quick way to identify ultra-processed foods is by spotting ingredients that may not be familiar or sound like chemicals. These could include artificial flavouring, extracts and high amounts of sodium1. Keep an eye out for those, and if you're unsure of any listed ingredient, it's worth doing a quick search or consulting a registered dietitian for more information.

Another useful tool for identifying ultra-processed foods is the NOVA classification system2. NOVA categorises foods into four groups, with Group 4 being ultra-processed. By becoming familiar with the NOVA system, you can easily spot the ultra-processed foods when you're at the supermarket.

Not all processed foods are harmful. The International Food Information Council Foundation has a helpful table that outlines the various levels of processing that food can undergo3. It's essential to distinguish between minimally processed or processed for preservation, which can still be part of a healthy diet, and ultra-processed foods, which are generally less healthy.

Remember, knowledge is power. With the right information at your fingertips, you can make informed decisions about the food you consume and improve your overall health.

Footnotes

1. Harvard T.H. Chan School of Public Health. (2019). Processed Foods: Health Risks and Dangers. Retrieved from: https://www.hsph.harvard.edu/nutritionsource/processed-foods/ ↩

2. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L., Rauber, F., ... & Baraldi, L. G. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936-941. ↩

3. International Food Information Council Foundation. (2010). Understanding Our Food Communications Tool Kit. Retrieved from: https://getrealmichigan.com/wp-content/uploads/2021/07/IFICFunctionsofFoodProcessingToolkit. ↩

Ultra-Processed Foods in Our Diet

Typical Fast Food Items

You encounter ultra-processed foods more often than you might think. Your favourite fast food items, such as hot dogs and burgers, usually contain heavily processed ingredients. Additionally, popular food chains pack their menu items with ultra-processed components to enhance flavour and prolong shelf-life1.

Salty Snacks and Sweet Treats

Treat yourself with caution when reaching for salty snacks or sweet desserts. Processed foods like potato chips, cakes, and soft drinks dominate this category. They often contain added sugars, unhealthy fats, and artificial flavours. Don't be fooled by their enticing taste, as they can be detrimental to your health in the long run2.

Frozen meals are another example of ultra-processed foods lurking in your diet. While they might seem like a convenient option, many contain high levels of sodium, preservatives, and processed ingredients. Instead, opt for home-cooked meals, as they tend to be fresher and healthier3.

Remember, it's essential to maintain a balanced diet, focusing on whole and unprocessed foods. You can still enjoy fast food and snacks, but moderation is key. Understanding the processed food industry's impact on your health empowers you to make healthier choices4.

Footnotes

1. Schlosser, E. (2001). Fast food nation: The dark side of the all-American meal. Houghton Mifflin Harcourt. ↩

2. Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. The New England journal of medicine, 364(25), 2392-2404. ↩

3. US Department of Health and Human Services. (2015). Dietary Guidelines for Americans 2015-2020 (8th edition). Washington, DC: US Government Printing Office. ↩

4. Monteiro, C. A., Levy, R. B., Claro, R. M., de Castro, I. R., & Cannon, G. (2010). Increasing consumption of ultra-processed foods and likely impact on human health: Evidence from Brazil. Public health nutrition, 14(1), 5-13. ↩

Frequently Asked Questions

What harmful ingredients are frequently found in ultra-processed foods?

Ultra-processed foods often contain unhealthy ingredients like trans fats, high-fructose corn syrup, and artificial flavourings. 1 These ingredients can lead to an increased risk of chronic diseases like heart disease, obesity, and diabetes. 2 Stay informed and read food labels carefully.

Which additives should we be cautious of in processed foods?

Be cautious of additives like sodium nitrite (used in processed meats), MSG (a flavour enhancer), and artificial sweeteners (such as aspartame and sucralose).3 These additives have been linked to potential health risks, including cancer and increased risk of obesity. 4 Prioritise consuming unprocessed, whole foods whenever possible.

How can we identify harmful components in packaged foods?

To identify harmful components in packaged foods, read the ingredients list carefully. Look for ingredients like hydrogenated oils, high-fructose corn syrup, artificial colourings, and added sugars.5 The fewer the ingredients and the more natural they are, the better.

What are common preservatives in highly processed foods?

Common preservatives in highly processed foods include sodium benzoate, potassium sorbate, and sulphites (such as sodium sulphite and sodium bisulphite).6 These preservatives can cause allergic reactions and other health issues in some individuals.7 Stick to fresh, whole foods to minimise your exposure.

Can you list some unhealthy additives that are regularly used in food processing?

Unhealthy additives regularly used in food processing include phosphates, sodium, potassium bromate, BHA and BHT, and artificial colourings like Blue 1 and Red 3. 8 These additives may pose health risks, so it's crucial to stay aware and make informed choices when purchasing food items.

Are there any natural alternatives to harmful ingredients in processed foods?

Yes, there are natural alternatives to harmful ingredients in processed foods. Instead of using artificial sweeteners, opt for natural sweeteners like honey, maple syrup, or stevia. 9 Choose fresh, whole foods over processed ones, and flavour your meals with natural herbs, spices, and healthy fats like olive oil or avocado oil. 10 By making these healthier choices, you'll be promoting better overall health.

Footnotes

1. What are Ultra-Processed Foods? ↩

2. Ultra-processed food intake and risk of cardiovascular disease: Prospective cohort study (NutriNet-Santé) ↩

3. Food Additives: The Most Common Ones and The Effects ↩

4. Food Additive Health Risks ↩

5. How to Read Food Labels Without Being Tricked ↩

6. Understanding the Preservatives in Food ↩

7. Health Risks of Harmful Food Preservatives ↩

8. Top 10 Food Additives to Avoid ↩

9. Healthy Sugar Alternatives ↩

10. Healthy Food Swaps ↩