We have heard of processed foods but we have never heard the term ultra-processed and these are the ones we consume the most and do the most damage to our health.
Some time ago the Pan American Health Organization/World Health Organization (PAHO/WHO) published a report showing how the high consumption of ultra-processed foods and beverages in Latin America is replacing the traditional diet and the enormous effects these changes are having on the prevalence of obesity.
Despite the great difference between unprocessed food and ultra-processed food in your health, many people are left with the question of what is the difference between these terms? The following classification can help you identify what kind of food you are eating.
Unprocessed or minimally processed foods: They are parts of plants or animals that do not have any industrial processing. They are foods that do not add new substances (such as fats, sugars or salt) in their processing except water.
For example: fruits, vegetables, beans, nuts, seeds, grains, corn, or fish or meat that are fresh, or that have been dried, frozen, ground, or fermented without added fat, sugar, or salt, plus water, yogurt, or milk without flavor.
Processed foods and drinks: They are added with fats, oils, sugars, salt and other ingredients.
This category includes foods in which preservation methods such as salting, or salt fermentation were used.
For example: canned vegetables that contain salt, canned fish in oil, salted or smoked meats or cheeses, canned beans with salt or breads made only with flour, water, salt and ferments.
Ultra-processed foods and drinks: They are made through industrial procedures, that is, from substances. These products use flavorings, additives, and colors to make it look like real food when it’s not.
They are packaged, branded and highly advertised.
Most of the ingredients in these products are additives such as: stabilizers, emulsifiers and solvents.
In this category are: cupcakes, snacks, potatoes, confectionery, fast food, packaged sweet bread, sugary drinks (nectars, bottled juices and soft drinks), canned soups, yogurt and flavored milk.
Are they really that insane?
the nutritionist andrea sorinas said for The Country of Spain. “Most of these foods contain at least one of the following substances: salt, unhealthy fats, sugar and additives, although in most cases they contain all four at the same time.” “The presence of refined flours in these foods is also very common. All these substances not only provide us with empty calories, but are also harmful to our health.”
Act: Identify the type of food and drinks you eat. Avoid the consumption of ultra-processed foods and drinks and try to base your diet on those that are mainly unprocessed or minimally processed.
Taken from Alianzalud and El País