When you say ultra-processed, what comes to mind? A bottle of soda or a pack of Pringles? Or maybe the salami or bacon you have in your freezer? Yes, these are ultra-processed foods, but what if we told you that the breakfast cereal you eat every day may also be highly processed? You may think you’re pretty savvy about what’s on your plate, but you’d be surprised to learn just how many seemingly harmless things are actually ultra-processed.

but first

What exactly is ultra-processed food?

Ultra-processed foods are those that Comprehensive Processingmaking them far from their natural state. These foods are often made using refined material And Artificial MaterialsSuch as added sugar, hydrogenated fats, starches, artificial colors, flavors and preservatives. They bear little resemblance to the original foods they once were.

Dr Shabana Parveen, Clinical Nutritionist at Artemis Hospital, Gurugram, explains about this category of foods, “Ultra-processed foods refer to industrial formulations made primarily or entirely from substances extracted from foods (oils, fats, sugars, starches, proteins) and substances derived from food components (hydrogenated fats, modified starches). These foods often contain additives such as preservatives, flavour enhancers, colours and emulsifiers. They are designed to be convenient, highly palatable and long-lasting.”

These products are usually devoid of any nutritionAnd their USP is mainly their taste, shelf-life and convenience.

Beware of ultra-processed foods

• Whole Wheat Roti/Multigrain Roti: That brown bread you thought was a healthy alternative to white bread often falls into the ultra-processed category. Despite their wholesome appearance, many breads that are supposed to be devoid of refined oils, refined flour, artificial additives and emulsifiers are actually loaded with them.
• Curd: Marketed as a convenient and healthy snack, these seemingly wholesome pots often contain more sugar than a chocolate bar, as well as artificial sweeteners and thickeners. Here’s a classic example Health halo – where perceived healthiness masks actual nutritional content.
• Instant Oatmeal: Although oats themselves are nutritious, instant varieties often contain sugar, artificial flavours and preservatives to ensure they are ready quickly.
• Baby food: Dr Parveen says that many commercial baby foods contain extra sugar, salt and artificial additives to enhance taste and shelf life, and these do not help the baby’s nutrition in any way. They can actually do more harm than good.

Mukta Vashisht, Consultant, Dietetics, Sir Ganga Ram Hospital says, “Instant coffee, ice cream, different types of noodles, canned and instant soups, certain types of milk (plant-based), soya nuggets can also fall under this category. So, don’t let the illusion of ‘healthy food’ affect your decision.”

Agreeing with Mukta Vashisht, Dr Parveen says, “These items often contain added sugar, artificial flavours and preservatives which classifies them as ultra-processed. Even items that are marketed as health foods, such as some protein bars Or low fat snacks, may fall into this category. Despite health claims on packaging, it’s important to check the ingredients list and nutrition label to identify hidden sugars, artificial additives, and other markers of ultra-processing.

• Experts also advise people to be cautious before making a choice. Plant-based meat; they can be clever too (you might remember the viral soya chaap video).

why it matters

Why should you worry about the ultra-processed nature of these foods? Research shows that ultra-processed foods are associated with a higher risk of chronic diseases such as obesity, heart disease, and even cancer. The additives and high sugar content can wreak havoc on your health, far more than you might expect from a supposedly healthy snack or meal ingredient.

“Eating too much processed food can lead to a number of health problems. These foods are often high in added sugar, unhealthy fats, and sodium, which contribute to obesity. Heart disease, high blood pressureAnd Type 2 Diabetes. It can also impact mental health, increasing the risk of depression and anxiety. In addition, the over-appetizing nature of these foods can lead to overeating and poor dietary habits. Long-term consumption can lead to chronic inflammation and others metabolic disorders“This is having a serious impact on overall health and well-being,” says Dr Parveen.

Expert Tips for You

The key to avoiding ultra-processed foods lies in Reading the Label and being aware Ingredients ListIf the list is long and contains ingredients that can’t be pronounced, chances are it’s highly processed. As much as possible, choose whole foods and minimally processed items.

Dr. Parveen shares a list of things that should be avoided by people who are focused on maintaining a healthy diet and watching their weight and overall health:

• I discourage the consumption of foods such as flavored instant oatmeal, pre-packaged fruit snacks, diet soda, and some protein bars.
• Despite these products being marketed as healthier or convenient options, they often contain hidden sugars, artificial sweeteners and preservatives.
• Instead, I recommend eating whole foods like plain oats, fresh fruit, water or unsweetened beverages, and home-made snacks.
• Emphasizing minimally processed foods helps maintain better nutritional quality and avoids potential negative health effects associated with ultra-processed foods.

Secret indicators

Ruchika Jain, chief clinical nutritionist at Fortis Hospital, Vasant Kunj, Delhi, says, “Ultra-processed foods are often found in food and drinks. colourful And Attractive Packages Designed to appeal For consumers. They can be found in the center aisle of grocery stores rather than around the perimeter, but always look beyond the marketing claims and check the ingredients list and nutrition facts.

don’t be fooled

These days, marketing gimmicks are so perfect that it’s easy to get fooled. But your job is to see through them and buy the product for what it is, not based on its promises.