Are ultra-processed foods such as hamburgers, French fries, and cakes a feast for the taste buds or a health hazard?

Drink milk tea when you are depressed

Eat a small cake to make you feel better

My best friend and I went shopping and had two cups of sweet milk tea.

Boys and brothers win the game on the basketball court

Celebrate your victory with sparkling water

I'm too lazy to cook after get off work at night so I order some fried chicken

…

Ice cream, sparkling water, small cakes, French fries, milk tea

Become an important part of our lives

Some friends even miss it if they don’t eat it for a day.

But do you know?

These foods you love have another name

Ultra-processed foods

They bring you a feast for your taste buds

Let you slowly become addicted

Gradually burying hidden dangers to your health

Image source: Pixabay

Why are our favorite ice cream, cakes, and burgers called "ultra-processed foods"? Why are they as addictive as tobacco? Why are such delicious and convenient foods also a threat to health? Let's unveil the "mystery" of ultra-processed foods and explore the "little-known" secrets behind them.

one,

What are ultra-processed foods?

The concept of "ultra-processed foods" originated from the "NOVA classification" proposed by Brazilian nutritionist Professor Carlos Monteiro and his team in the early 21st century, which divides food into four categories:

1. Unprocessed or minimally processed foods: such as fresh fruits, vegetables, grains, meat, fish, etc.

2. Processed food ingredients: such as refined sugar, cooking oil, butter, starch, etc.

3. Processed food: This type of food is processed by adding some salt, sugar, oil or other second-category food ingredients to the first-category food, such as canned fruits, pickled vegetables, bacon, etc.

4. Ultra-processed food: Highly processed food usually contains a lot of additives , such as preservatives, artificial flavors, pigments and thickeners. During the processing of such food, most of the nutrients of the original ingredients are often lost, and too much sugar, salt, fat and chemical additives are taken in. In addition, ultra-processed food is extremely convenient and easy to store and eat.

What all ultra-processed foods have in common, Monteiro said, is that they are designed to replace freshly prepared dishes and make consumers miss their taste.

Common ultra-processed foods in daily life include instant noodles, potato chips, carbonated drinks, candy, ice cream, frozen foods, ready meals, puffed foods, etc.

two,

I can't stop eating egg tarts, burgers and French fries.

Why are ultra-processed foods addictive?

Crispy and delicious potato chips, milky egg tarts, cool and refreshing ice cream, the gorgeous packaging attracts our eyes, and the unique texture and taste "seduce" our mouths, making our brain send the signal "eat it, if it tastes good, eat more."

So once we pick up these foods, we can't stop. Why are ultra-processed foods so popular and addictive?

Ultra-processed foods are often high in sugar and fat, which stimulate the brain's reward system and release dopamine. Dopamine is a neurotransmitter associated with pleasure and satisfaction. When people consume high-sugar, high-fat foods, the brain produces a sense of pleasure, prompting people to seek out the food again.

Image source: Pixabay

High-salt foods are also very tempting. Studies have shown that salt intake is related to the activity of the reward system, which may cause people to become addicted to salty foods. In addition, additives in some ultra-processed foods (such as colorants, flavors, emulsifiers, sweeteners, preservatives, stabilizers, thickeners, etc.) make food look more tempting and smell more delicious, making people have a strong desire for such foods.

Convenience is an important factor in people's choice of ultra-processed foods. Ultra-processed foods are not fresh ingredients, they contain preservatives and freshness-preserving agents, etc., and can be eaten immediately after opening the bag. Under the pressure of a fast-paced life, many office workers are unwilling to cook after work, and bread, small cakes, instant food, self-heating hot pot, rice, etc. have become their first choice.

Image source: pixabay

In addition, advertising and marketing strategies also play a role in people's addiction to ultra-processed foods. Ultra-processed food advertisements are everywhere, making people think that these foods are delicious, convenient, and even healthy. In this way, they attract people's attention and stimulate their desire to buy, making people more inclined to choose ultra-processed foods when shopping.

Image source: Pixabay

For some people, food may become a way to regulate emotions. When they are depressed or stressed, they may tend to choose desserts such as small cakes, bread, milk tea, etc. that can bring short-term pleasure, which makes people feel emotionally happy in a short period of time and gradually become dependent on them.

three,

Excessive consumption of ultra-processed foods

Will it have adverse effects on the body?

In recent years, studies have found that ultra-processed foods are associated with a variety of chronic diseases . The main reason is that these foods usually contain high levels of sugar, oil, salt and food additives, and have low nutritional value. The following are some common chronic diseases associated with ultra-processed foods:

Ultra-processed foods are usually high in calories, sugar, and fat, which can easily lead to excessive calorie intake. A study published in Cell Metabolism in 2019 found that when the same amount of major nutrients, sugar, sodium, and fiber were consumed, the ultra-processed food group consumed significantly more calories per day and gained 0.9 kg in weight within 2 weeks. This shows that even if the nutritional intake is the same, people who eat ultra-processed foods are more likely to gain weight .

Image source: Pixabay

Ultra-processed foods high in fat and salt may increase the risk of cardiovascular disease. High salt intake may lead to high blood pressure, while excessive intake of trans fatty acids and saturated fatty acids may lead to dyslipidemia and atherosclerosis, thereby increasing the risk of cardiovascular diseases such as heart disease and stroke.

Ultra-processed foods are high in sugar, and high-sugar foods may cause blood sugar levels to rise rapidly. Long-term intake of excessive sugar may lead to insulin resistance and increase the risk of type 2 diabetes.

Some studies have found that there is a link between excessive intake of ultra-processed foods and certain types of cancer. For example, processed meat products containing a large amount of nitrite may increase the risk of gastric cancer and colorectal cancer. In addition, high-sugar, high-fat ultra-processed foods may cause fat to accumulate in the liver, leading to liver diseases such as fatty liver and cirrhosis.

Image source: Pixabay

Four,

My favorite milk tea, hamburgers, donuts

Do we have to say goodbye from now on?

Seeing this, some friends must be asking: Since frequent intake of ultra-processed foods has so many harmful effects on the body, does that mean I can no longer eat cakes, donuts, or drink milk tea? My happiness is gone!

In fact, ultra-processed foods are not something that cannot be eaten at all. The key is to control the frequency and amount of intake. Eating ultra-processed foods in moderation and maintaining a balanced diet will have limited impact on health.

Limit the frequency of ultra-processed food intake. Consider ultra-processed foods as an occasional option rather than a main food source. In your daily diet, eat more fresh fruits and vegetables, whole grains, high-quality protein and other foods to maintain a balanced diet.

Be mindful of the amount of ultra-processed foods you eat. When eating ultra-processed foods such as bread and chips, be mindful of portion control. For example, you can swap a large bag of chips for a small package of snacks to avoid consuming too many calories and additives at once.

Choose healthier alternatives. When buying ultra-processed foods, try to choose clean, nutritious, low-sugar, low-salt, and low-fat foods as snacks, such as fruits, milk, soy and its products, nuts, whole-wheat bread, boiled sweet potatoes, etc.

Cook your own food. Try making healthy snacks and meals at home to reduce your reliance on ultra-processed foods.

Pay attention to food safety information. Choose well-known brands and regular channels to buy food, and avoid buying products that may contain illegal additives.

In short, it is acceptable to consume ultra-processed foods in moderation. The key is to maintain a nutritionally balanced overall diet and a healthy lifestyle, and to control the amount and frequency of ultra-processed food intake to reduce its potential impact on health.

References:

[1] Cjaime L. Ultra-processed foods: what they are and how to identify them[J]. Public health nutrition, 2019, 22(5):936-941.

[2] Hall KD. Ultra-processed diets cause excess calorie intake and weight gain: A one-month inpatient randomized controlled trial of ad libitum food intake. 2019.

[3] Su Xinxin, Chen Yanjun, Lin Shaoling, Zeng Shaoxiao. Research progress on the effects of ultra-processed foods on human health[J]. Chinese Journal of Food and Nutrition, 2022, 28(10): 26-34. DOI: 10.19870/j.cnki.11-3716/ts.2022.10.005.

[4] Lou Fangning. Research on the impact of ultra-processed food health warning labels on Chinese minors[D]. Beijing Institute of Graphic Communication, 2021. DOI: 10.26968/d.cnki.gbjyc.2021.000093.

[5] Li Muzi. Ultra-processed foods may increase cancer risk[N]. China Science Daily, 2023-02-07(002). DOI:10.28514/n.cnki.nkxsb.2023.000324.

Author: Xiaojuan is not a volume

Master of Food Science and Engineering, Henan University of Technology