Say see-ya to ultra-processed foods

If there is one thing nutritionists and health experts agree on, it’s that ultra-processed foods are bad for us. They are linked to poorer health because they’re high in sugar, salt, and unhealthy fats, low in nutrients and fibre, and designed to encourage overeating.

This month our theme is simple steps to better health, so we are taking a closer look at which foods fall into the ultra-processed category, why they are so bad for us and some simple swaps we can make to ensure we are eating better every day.

What are ultra-processed foods?

Ultra-processed foods are foods that have been significantly altered from their original form and are made mostly from industrial ingredients rather than whole foods. They’re typically manufactured in factories and contain additives you wouldn’t usually use at home, such as flavourings, colourings, emulsifiers, and preservatives.

They are designed to be cheap, long-lasting and very appealing.

One quick way to work out if a food falls into this category is to check the ingredients list – do you have these ingredients in your pantry? If it’s made from things that you don’t cook with at home, it’s likely that it’s ultra-processed.

Common examples include:

·      Sugary breakfast cereals and cereal bars

·      Processed meats like hot dogs and some sausages

·      Soft drinks and energy drinks

·      Chips, lollies, chocolate bars and some crackers

·      Instant noodles and flavoured cup soups

·      Frozen and ready-to-eat meals

·      Fast food (burgers, fries, nuggets)

·      Processed ‘plastic’ cheese

·      Margarine

Why are ultra-processed foods so bad for us?

University of Auckland’s Professor Boyd Swinburn, a well-known nutrition researcher, contributed to a series of three papers, published in The Lancet medical journal last November, which showed that ultra-processed foods now comprise around half of New Zealanders' diets.

Because these foods are high in sugar, fat and salt, and low in fibre, protein, and essential nutrients, they are easy to overconsume without feeling satisfied.

 And our habit of eating these types of food every day instead of occasionally as a treat is driving a rapid rise in obesity, diabetes, heart disease and other chronic illnesses, the report found.

Heavily refined, ultra-processed foods can disrupt blood sugar levels, contribute to inflammation, and negatively affect gut health. Over time, diets high in these foods have even been linked to poorer mental wellbeing.

Professor Swinburn says that unhealthy diets and obesity are the biggest risk factor for disease and death in New Zealand, and we need to address our high intake of ultra-processed foods.

Simple swaps for healthier eating

So how can we say see-ya to ultra-processed foods and still enjoy what we eat? Here are some simple swaps you can try.

We hope this gives a little more understanding on what ultra-processed foods are and why they matter, to help you to make everyday food choices that support your health.