Diet gun

Ultra-processed foods (UPFs) are very prevalent in modern diets due to their convenience and variety.

UPFs are defined by the NOVA classification system, which categorizes foods into four groups based on the nature, extent and purpose of industrial processing:

Group 1

Unprocessed or minimally processed foods that have been refrigerated, washed or dried, e.g. fresh fruit, unprocessed meats, milk, yoghurt, eggs, nuts, legumes, spices.

Group 2

Processed culinary ingredients derived from Group 1 foods or from nature through processes such as pressing, refining, milling, which are often used to prepare foods in kitchens e.g. vegetable oils, table sugars, edible salts, honey, vinegar, butter.

Group 3

Processed foods prepared by adding Group 2 ingredients to Group 1 foods to preserve them or enhance their palatability, e.g. canned vegetables, salted nuts, cheeses.

Group 4

Ultra-processed foods (UPF). They are industrial preparations made from substances extracted from food or derived from further processing of food by extrusion, molding, pre-frying, often including additives such as colors, flavors and emulsifiers (not available for common home cooking use) and usually have five or more ingredients (thickeners, anti-foaming agents, leavening agents, carbonating agents, foaming agents, glazing agents) e.g. soft drinks, packaged snacks, some breads and ready-to-eat meals.

UPFs usually have a higher energy density and lower nutrient density compared to unprocessed or minimally processed foods and often contain excessive amounts of refined sugars, salt and unhealthy fats, such as trans and saturated fats, as well as often contain high levels of flavor enhancers and preservatives containing sodium and phosphates.

High-income countries often have higher UPF consumption levels that can be from 42% to 60% of total dietary energy intake !!

Cohort studies have shown that higher UPF consumption resulted in increased weight and Body Mass Index. For every 10% increase in UPF consumption, non-overweight participants had an 11% increased risk of becoming overweight, while non-obese participants had a 9% increased risk of becoming obese. Also, individuals who consumed more UPF foods had a significantly higher risk of both total and abdominal (visceral) obesity (up to 58.9%!!).

Furthermore, UPF consumption has been associated with various adverse health outcomes, such as hypertension, dyslipidemia, metabolic syndrome, cardiovascular disease, coronary heart disease, and cerebrovascular disease.

Analysis of the studies revealed a 28.5% – 38% higher risk of abdominal (visceral) obesity in the high-consumption group compared to the no/low-consumption group.

Higher UPF intake was associated with an increased risk of abdominal obesity, but not overweight or obesity, which may be related to the fact that BMI does not represent the distribution of body fat. Thus, its ability to identify risk factors related to metabolic and cardiovascular diseases is weaker than that of abdominal obesity.

It is known that abdominal adipose tissue is more metabolically active and is a key factor in metabolic abnormalities that contribute to the risk of obesity-related diseases.

Many studies have shown that abdominal obesity is an independent risk factor for hypertension, diabetes, and metabolic syndrome.

Avoiding the intake of ultra-processed foods (UPF) is the only way to better health and well-being.

Some of the most well-known UPF foods are the following:

Processed meat products such as ham, sausages, bacon, salami, chicken nuggets

Long-life bakery products such as croissants, cakes, cookies, pastries

Breakfast cereals containing sugar

Standardized snacks such as chips, cereal snacks

Sweets and desserts such as chocolates and energy bars containing sweeteners, flavorings and other additives

Ready-made meals such as all frozen meals, pies, pizzas and generally all ready-made cooked foods

Canned foods containing ready-made food such as soups, sauces, etc.

Source of the article

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