Let’s face it: Ultra-processed foods have found a comfortable place in our daily diets. From bread to biscuits, these foods seem harmless but pack ingredients you’ll rarely see in a home kitchen. Think colors, preservatives, and flavor enhancers – all designed to make food look and taste better, but at a cost. A recent study published in The American Journal of Clinical Nutrition shows that these foods may actually speed up your body’s aging process. And it’s not just about looking older – it’s about how your body performs on the inside.
The research, led by Italian scientists, looked at data from more than 22,000 participants in the Moli-Sani study, one of Europe’s largest population health studies. Using food questionnaires, researchers estimated each person’s intake of ultra-processed foods and checked more than 30 blood biomarkers to see how these foods affected their biological age.
So, what makes ultra-processed foods so risky?
Ultra-processed foods are usually loaded with sugars, salt, and unhealthy fats. They undergo excessive processing, which not only strips them of nutrients and fiber but often makes them look less like food and more like a science project. These foods are also usually wrapped in plastic, which can sometimes leach harmful substances into the foods you eat.
Mass-produced bread with additives may not be the healthiest option. Photo: iStock
Recognizing ultra-processed foods: what to look out for
- High in sugar, fat and salt: Sure, these ingredients add flavor, but they also contribute to obesity, heart problems, and diabetes.
- Low nutritional value: Although calorie-heavy, ultra-processed foods usually lack essential elements like vitamins, minerals and fiber.
- Enriched with Additives: You’ll find synthetic additives that don’t appear in minimally processed foods.
- Extremely tasty and convenient: These foods are designed to be addictive and easy to consume, making them hard to resist.
Common culprits of ultra-processed foods
- ice cream: Delicious, but often high in calories, fat, and sugar due to processing.
- Chips: Mostly filled with empty calories, fat and salt.
- Mass-Produced Bread: The Chorleywood process used to make this bread relies on additives for quick production.
- Biscuits: Usually rich in processed fats, sugar and preservatives.
- Carbonated Drinks: Loaded with sugar and artificial colors – pure indulgence, little nutrition.
How to Cut Down on Ultra-Processed Foods
- Cook at home: You control the ingredients, which means fewer additives.
- Bring lunch from home: Homemade lunches are usually healthier than ready-made meals.
- Read the label: Beware of high levels of fat, sugar and sodium.
- Breakfast at Whole Foods: Fruits, nuts and grains provide real nutrition and contain no additives.
Switching from ultra-processed to whole foods can make a big difference to your health and help stave off your body’s natural aging process. Healthy exchanges healthy for you.
