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One of the few consensuses that exists in the world of fitness and nutrition is that ultra-processed foods are bad for your health. As you know, we don’t like to classify foods as good or bad. Every meal has its time and, as they say, the poison is in the dose. In this article we would like to explain a little better what we mean by ultra-processed foods, what types exist and what real effects they have on our health.
Virtually all the food we eat is processed in some way, so first let’s define what an ultra-processed food is. According to the NOVA classification, developed by the Food and Agriculture Organization of the United Nations (FAO), we distinguish 4 groups of foods: 1) unprocessed or minimally processed foods; 2) processed culinary ingredients; 3) processed foods; 4) highly processed foods and beverages.
Source: The State of Food Security and Nutrition in the World 2023
Let’s focus on the fourth group, ultra-processed foods, which includes sweets, processed products, sausages, soft drinks and restaurant meals.
Leaving aside restaurant meals (why are they in the ultra-processed group?), let’s see how foods from this group (and some from other groups) can affect our health.
The main problem with ultra-processed foods is the additives used to make them look better (shape, colour, etc.), taste better and/or keep them longer. These additives, often with unpronounceable names, can be bad for your health if consumed in sufficient quantities.
Additives you should try to avoid:
- Glucose-Fructose Syrup
This is a widely used sweetener in industry, as it is very inexpensive, has a great sweetening power and helps preserve food. You will often see it with other names such as “corn syrup”, “fructose” or “corn syrup solids” on labels.
This ingredient is present in soft drinks such as Coca – Cola , biscuits and industrial pastries, jams, bread and some sauces such as ketchup .
Its consumption in high quantities (more than 125 grams per day) has been associated with an increased risk of obesity, type 2 diabetes and fatty liver disease.
- Hydrogenated Oils
Hydrogenated oils are trans fats, which have been industrially processed to make them more solid at room temperature. They make products crispier and more durable and are cheaper than other types of fats. They appear on labels as hydrogenated fats, partially hydrogenated oils or trans fatty acids.
Excessive consumption (more than 2 grams per day) has been linked to various diseases , such as cardiovascular disease , colorectal cancer , increased “bad” cholesterol (LDL) and reduced “good” cholesterol.
This additive is frequently found in industrial baked goods, frozen pizzas and snacks.
- Nitrites and Nitrates
Nitrites and nitrates are commonly used in meat products as preservatives and to improve color and flavor, and also to prevent the growth of microbes and bacteria such as botulinum toxin . Excessive consumption has been associated with various health problems, such as cancer, methemoglobinemia, or neurological disorders.
This additive is found mainly in processed meats such as sausages, bacon or cold cuts. To minimize risks, it is recommended to reduce the consumption of sausages and processed meats, choose fresh foods and combine them with sources of vitamin C, which inhibits the formation of nitrosamines.
- Artificial Sweeteners
Artificial sweeteners are used in a wide variety of foods, although the most well-known are probably “zero” soft drinks. Although these sweeteners (aspartame, sucralose, saccharin, etc.) keep their promise of not providing calories, there is evidence that excessive consumption increases our resistance to insulin, the risk of suffering from type 2 diabetes and the risk of suffering from cardiovascular accidents.
| Sweetener | Risks Associates | Amount (IDA) | Common Foods |
| Aspartame (E951) | Possible carcinogenicity, metabolic alterations, effects on intestinal microbiota. | 40 mg/kg of body weight/day | Diet soft drinks, chewing gum, yogurt, gelatin. |
| Sucralose (E955) | Alterations in the intestinal microbiota, possible impact on glucose regulation. | 15 mg/kg of body weight/day | Light drinks, baked goods, sauces. |
| Saccharin (E954) | Potential cancer risks in animal studies, gastrointestinal effects. | 5 mg/kg of body weight/day | Cookies, soft drinks, bakery products. |
| Acesulfame K (E950) | Possible negative effects on metabolic and cardiovascular health. | 9 mg/kg of body weight/day | Energy drinks, chewing gum, dairy products. |
| Cyclamate (E952) | Potential cancer risks in animal studies; effects on blood pressure. | 7 mg/kg of body weight/day | Diet drinks, desserts, dairy products. |
In short, we don’t want to alarm anyone with this article. Once again, the power of the poison is in the dose, and occasionally consuming any of these additives shouldn’t worry you if the majority of your diet is made up of healthier options. However, if your daily diet includes cookies, industrial pastries, sausages, soft drinks (sugary or zero) … maybe you should make some changes. 😉