Ultra-Processed Foods Are Convenient and Tasty, but Overconsumption Can Lead to Adverse Health Outcomes

By Nancy Kennedy

A study recently published in the British Medical Journal links the consumption of ultra-processed foods to adverse health outcomes. Exposure to ultra-processed foods is associated with 32 health parameters, including obesity, cardiovascular disease, Type 2 diabetes, certain cancers, mental health and sleep disorders, the study reveals. Unfortunately, ultra-processed foods are ultra-popular and their consumption is growing. Their convenience, relative low cost, availability and taste appeal to all age groups, and they are aggressively marketed. In fact, 50 to 60% of the food consumed by Americans is ultra-processed food.

So what is ultra-processed food? Foods are classified into three categories, explains Melissa Accardi, MS, RD, LDN, Registered Dietitian and Nutritionist at the Wilfred R. Cameron Wellness Center at Washington Health System. “First there is food in its natural state, then processed food that has been physically or chemically altered from its natural state, and finally ultra-processed food, which is highly processed with additives, preservatives and chemicals to enhance flavor and extend shelf life. Ultra-processed foods are ready to eat, convenient, packaged food products such as salty snacks, frozen meals, crackers, cookies and fast food. They are typically high in sodium, fat and added sugar.”

To illustrate the differences between natural, processed and ultra-processed food, Accardi cites corn as an example: “An ear of fresh corn is a natural food; a can of corn is a processed food. A bag of corn chips is an ultra-processed food.”

Ultra-processed foods tend to be poor in nutritional value, and they often displace healthy food such as fruit and vegetables from the diet. But ultra-processed food should not be demonized, according to Acccardi. “Ultra-processed food is still food so it will provide your body with fuel; however they are not the type of fuel that we want to include in our diets very often. We all need to pay attention to how much of our diet is made up of ultra-processed food. Since they are highly palatable and convenient, families and children may be eating too many unprocessed foods.”

Accardi says that parents need to introduce vegetables early, and offer whole fruit for snacks. “Frequent consumption of ultra-processed foods for children may not set them up well for their future health. When children are consuming a diet high in ultra-processed foods at an early age, they may have a greater tendency to favor these foods throughout their adult lives. There are potential long term consequences associated with a highly processed diet, such as increased risk of obesity, heart disease, diabetes and stroke. It’s much harder to eat whole, healthy foods if you have had minimal experience with how to prepare them and build a preference for them during childhood and adolescence.

“Parents need to educate themselves about nutrition; they should learn how to read a food label and scan the ingredient list on the foods they buy, Accardi recommends. “There is a lot of information available online about nutrition. Try the CDC website www.myplate.gov or www.eatright.com. Learn how to make healthy swaps, such as whole wheat bread for your child’s peanut butter sandwich.”

The best way to reduce the consumption of ultra-processed foods is a simple one: cook more and make your own healthy food. Cook at home, cook from scratch, and do batch cooking on the weekends. You can have options ready to go for the week ahead, such a big pot of chili, soup or pasta salad. Keep it simple, eat a variety of foods, and always include vegetables. Frozen vegetables are fine. For snacking, consider healthy options like popcorn, nuts, fruit, Greek yogurt, low fat cheese and hummus.

When you are trying to improve your health, it’s best to take small steps, Accardi says. “Avoid making radical changes. Instead make one healthy, realistic choice at a time, such as reducing your consumption of salty chips, and as you attain that, you can build in another healthy habit.”

Despite the association of ultra-processed foods with adverse health outcomes, Accardi emphasizes that there is no evidence that they directly cause cancer, heart disease, obesity or other conditions. Consumption of ultra-processed foods increases the risk, but these are complex diseases created by multiple factors.

To contact Melissa Accardi, call (724) 250-5207. To learn more about the Wilfred R. Cameron Wellness Center, visit wrcameronwellness.org.