Elizabeth Hesen
Does it seem like convenience and fast foods are everywhere?
It’s no wonder. According to Northeastern University’s Network Science Institute, ultra-processed foods accounted for ~73% of the U.S. food supply. They also account for 58.2% of Americans’ total energy intake – nearly 60% of our calories come from ultra-processed foods.
Ultra-processed foods are directly linked with mortality from all causes. The more of them you eat, the stronger the association. There are strong associations seen between mental health, obesity, type 2 diabetes, and more and how much ultra-processed foods an individual consumes.
So, what is an ultra-processed food?
That has been the question with research not always agreeing, making reaching conclusions difficult. The Nova system has become the go-to reference, and while it may not be perfect in everyone’s eyes, at least it gets us on the same page. The Nova Food Classification System was developed by researchers at the University of Sao Paulo, Brazil. It describes Ultra-processed foods as formulations of ingredients, mostly of exclusive industrial use, typically created by a series of industrial techniques and processes (hence ‘ultra-processed’). Some common ultra-processed products are carbonated soft drinks, packaged snacks and desserts and processed meats.
Nova Food Groups
| Processing | Foods | %of American Diet | ||
| NOVA1 | Unprocessed or minimally processed | Preservation of natural foods through drying, grinding, roasting, vacuum packaging, boiling, pasteurization | Fruits, vegetables, grains, beans and nuts | 27.6% |
| NOVA2 | Processed culinary ingredients | Rarely if ever used by themselves. Derived from nature or lightly processed through grinding, drying | Mainly used in preparation of category one foods Olive oil, butter, maple syrup, salt, table sugar | 5.2% |
| NOVA3 | Processed foods | Contain added ingredients like salt or sugar and other group 1 and 2 foods. Canned, bottled group 1 or 2 items | Fresh breads, fruits in syrup, cheese, salted nuts, smoked or canned meats and fish. | 9% |
| NOVA4 | Ultra-processed foods | Typically created by a series of industrial techniques and processes. Contain substances you would not use in food prep at home. They are manufactured to be convenient, hyper-palatable, and low cost | Soda, sweet, salty, or fatty packaged snacks. Dried cake mixes, soups, and ready-to-eat noodles. Mass- produced breads, nuggets, fast foods, and energy drinks. Many ready-to- eat cereals and bars | 58.2% |
Examples of additives in Nova 4 ultra-processed foods:
Artificial colors and flavors -titanium dioxide, natural and artificial flavors, added color
Thickeners and emulsifiers – soy lecithin, mono and diglycerides, polysorbate
Preservatives: BHA (butylated hydroxy anisol), TBHQ (tert-butlhydroquinone), BHT (butylated hydroxyl toluene, benzoic acid, sodium benzoate, calcium sorbate, propylparaben
Additives: BVO (bromated vegetable oil, potassium bromate
Sweeteners such as high fructose corn syrup, maltodextrin, invert sugar, and fructose
Artificial sweeteners
Flavor enhancers
Food packaging can also be a problem. Polyfluoroalkyl (PFAS) or “forever chemicals” are used in food packaging and are known to leach into food and the environment.
| Examples of ultra-processed foods and alternatives: ULTRA-PROCESSED FOODS | LESS PROCESSED ALTERNATIVES |
Processed meats, including some lunch meats | Cold roast meats without added ingredients such as emulsifiers and modified starches. |
Drinks with added sugar such as soft drinks, sugary coffee drinks, energy drinks, and fruit punch | Small amounts of 100% fruit juice, water, brewed teas |
Sweet and savory packaged snacks such as cookies and chips | Fresh fruit, Homemade desserts |
Sweetened breakfast cereals and sweetened flavored oatmeal | Unsweetened and less processed cereals and grains. Oats, grits, etc |
Baking mixes, including stuffing mixes | Homemade versions |
Meal bases and sauces often have added thickeners, flavor, and color enhancers | Minimally processed items like canned tomatoes, herbs, and garlic |
Frozen meals | Use less processed items to make a simple meal |
Packaged breads and buns | Fresh bakery breads |
Energy and protein bars and shakes | Peanut butter on simple crackers or fruit, a snack of nuts and fruit. |
Ice cream, sweetened yogurt | Unsweetened yogurt without additives, ice cream without additives (still high in sugar ) |
Margarine | Butter, olive oil |
It might sound like we should eat minimally processed foods only, but with restrictions on budget and time, this isn’t an option for many of us. Evidence indicates that the more ultra-processed foods we eat, the more risk we have of a negative effect on our health and mood however, research continues.
Instead of attempting to avoid these foods altogether, consider the balance of your plate. Make sure there are minimally processed foods on there by including fruits and vegetables with your meals. Drink water instead of sweet tea, soda, or other sugared drinks more often, and enjoy cooking at home as often as possible.
It’s also important to remember that not all ultra-processed foods are equal. When you find yourself including ultra-processed foods on your plate, choose those with more nutritional
benefits. Whole grain bread and cereals, for example, instead of bread made with refined white flour, crackers or chips. Get into the habit of reading ingredient labels to better identify ultra-processed foods.
How to Cut Back on Ultra-processed Foods:
If you are an average American and ultra-processed food takes up 60% of your energy intake (calories), these foods are likely crowding out healthier foods. Essential nutrients like vitamins, minerals, healthy fats, and beneficial phytonutrients are found in minimally processed foods. These include nuts, seeds, olives, fruits, vegetables, and legumes, and less processed versions of proteins such as eggs, poultry, and meats. If you want to make some changes, here are some possible swaps:
• Snack on fruits, nuts, or dips with veggies instead of packaged chips, bars and cookies
• Have oatmeal in the morning adding in your favorite fruit, nuts, and natural sweetener like honey instead of sweetened cereals
• Make extras of your favorite meals and freeze them for later use to avoid fast food and frozen meals.
• Eat unsweetened yogurt topped with fruit and honey instead of the more processed variety with sugar or artificial sweeteners added.
• Sliced baked chicken in place of deli meats.
• Share meal prep with friends and family and avoid takeout and fast foods
Benefits of Processed Foods:
Processed foods are a part of our lives and, in many ways, beneficial for us. Our food comes packaged and ready to use which saves us time and effort. I love canned beans over dried ones. I don’t want to make my own butter or cheese and grind my flour or (somehow) make my olive oil. I want bananas year-round and salmon and tuna whenever I have the inclination. This is only possible with food processing (Nova 1-3). Canned, frozen, dried, ground, fermented, and bottled foods give us a broad nutrition base to build on and provide essential nutrients. People live longer and are generally healthier than before such a diverse and available food supply was within reach. This allows us a stable and reliable abundance of food that is generally safe and supportive of our health. Something our ancestors only dreamed of.
Negative Effects of Processed Foods:
Salt, sugar, spices, vinegar, and alcohol have been used to preserve food for centuries. Ultra-processed foods utilize chemicals and methods not generally available to you and me. They use industrially extracted nutrients and additives developed by the food industry to prolong shelf life and increase the acceptance of their products. These foods are backed by millions of dollars of research to make them hyper-palatable (HPF) (i.e., irresistible) and very easy to eat. They have been designed to have addictive qualities.
Consequently, we often overeat and crave them. We are so accustomed to them that having to chew vegetables or a piece of fruit is considered an inconvenience to some. Ultra-processed foods are highly chemically processed, high in added sugar, and highly processed fats. They contain artificial ingredients such as color and flavors, preservatives, and additives that may harm our health.
More information on Highly Palatable Foods:
Hyper-palatable foods are designed to make you want to eat more. They contain combinations of sugar, fat, salt, and carbohydrates, disrupting normal appetite regulation. They tap into the brain’s reward system, making it difficult to stop eating them. Overeating often follows. Additionally, the rapid digestion and absorption of nutrients from ultra-processed foods do not sustain fullness, leading to increased hunger and more overeating. Foods such as hot dogs, salami, cake, desserts, and fast food, are highly palatable. The availability of highly palatable foods (HPF) has increased significantly over the past 30 years. With a 20% increase from 1988 to 2018. Foods high in fat and sodium are more than 2x likely to become highly palatable in that time frame. A study by Fazzino also determined that 62% of the American food supply is hyper-palatable; most of those were high in fat and salt.
But along with those skills of light processing, packaging, transporting, and promoting these foods, the ugly head of ultra-processed foods has emerged.
Conclusion:
Our world makes it improbable that these hyper-palatable and ultra-processed foods will be avoided. Our nutritional needs are challenged with 60% of our calories coming from ultra-processed foods. These foods lack substances that support our health, such as phytonutrients, vitamins, minerals, and fiber.
Total avoidance of ultra-processed foods may be unnecessary and improbable for most of us, however, we can work towards balance. This includes aiming for a balanced plate at meals. A combination of leaner protein, healthy fats, fiber-containing foods, and colorful fruits and vegetables over the day will bring us towards where our body wishes us to be. Click here for more information on balancing your plate
Make sure your plate has color, lean protein, healthy fat, and fiber on it. Choose foods that look pretty much like what they originally were. These are primarily foods in the Nova 1-3 categories.
For more information or to arrange a nutrition consultation contact Terry Passano, RDN Salisbury University Dietitian at thpassano@salisbury.edu