What are ultra-processed foods and why should we avoid them? 

Characteristics of ultra-processed foods

• High in sugars, trans fats and sodium.
• Low nutritional value, with shortage of vitamins, minerals and fiber.
• Use of additives to improve flavor, texture and durability.
• Presentation in eye-catching packaging and easy access in supermarkets.

Some of the most common ultra-processed foods include:

• Soft drinks and sweetened beverages.
• Industrial pastries and cookies.
• Packaged snacks and appetizers (potato chips, microwave popcorn).
• Precooked and frozen foods.
• Processed meats such as sausages, sausages and nuggets.

Depending on the degree of manipulation we will establish different types of processed foods:

• Minimally processed foods: these are foods prepared to facilitate their consumption (dried fruit without shells (walnuts, almonds, hazelnuts, etc.) and vegetables ready to eat or prepare (lettuce washed and cut in bags)).
• Foods that have undergone some type of treatment: these are foods that have been affected by some technological process such as frozen or cooked foods, canned foods (tuna or other fish), frozen vegetables, etc.
• Foods with added ingredients: this category includes foods that incorporate certain additives that alter or improve their properties in order to enhance their taste or appearance (sweeteners, colorings and preservatives).
• Highly processed or ultra-processed foods: these are foods suitable for immediate consumption that have to undergo a high level of processing (cookies, sweets, potatoes, cereals, sausages, frozen pizzas, ready-to-eat meals, etc.).

Frequent consumption of ultra-processed foods is associated with various health effects:

• Increased risk of obesity and type 2 diabetes.
• Increased likelihood of cardiovascular disease.
• Imbalance in the intestinal microbiota.
• Deficiency of essential nutrients for the organism.

Abuse of these products can trigger metabolic problems, chronic inflammation and digestive disorders, affecting quality of life.

What foods are a better choice than ultra-processed foods?

Opting for a diet based on natural and unprocessed products is key to better health:

• Fresh fruits and vegetables.
• Meat, fish and eggs without additives.
• Legumes, nuts and whole grains.
• Natural dairy products with no added sugar.

To avoid falling into the consumption of ultra-processed foods, it is essential to check nutritional labels. Some tips that may be useful to you are:

• Avoid products with an extensive list of ingredients. Prefer options with few ingredients and no artificial preservatives.
• Avoid products where sugar appears in the first 5 ingredients.
• Pay special attention to the salt content of foods.
• Labels indicate the total fat content and individualized by saturated or unsaturated fats. The more saturated fat the food has, the less healthy it is.

Reducing consumption of ultra-processed foods is a key decision to improve long-term health. Opting for fresh and natural foods, reading labels and cooking at home are effective strategies to maintain a balanced and healthy diet. Small changes can make a big difference in your well-being!