Is the end of Ultra-processed Foods in sight?
The term Ultra-processed food comes from the NOVA food classification system which was developed by researchers at the University of São Paulo who devised a system that divides food into four different categories based on the levels of processing they undergo throughout their production. The four categories are defined as follows: unprocessed foods which include the majority of our fruit and vegetables as well as eggs, nuts and seeds – ultimately foods that have had very little added to them, they aren’t altered. This is then followed by Processed Ingredients i.e. “foods that are added to other foods” such as oils, salt and sugar. Processed foods are the third category and are produced by combining the foods in categories one and two. This can either happen in industrial level production, or at home based on the way home cooks combine ingredients. Processed foods include pickles and preserves as well as homemade breads and cheeses. Lastly, there are ultra-processed foods. These are foods that are not produced in a home kitchen due to the fact that they are comprised of ingredients that are unlikely to be used in this space such as chemical additives, colorants, sweeteners, emulsifiers and preservatives. These foods also tend to have a prolonged shelf-life because of all of these ingredients.
Unfortunately for most of us, ultra-processed foods are also some of our most loved such as instant noodles, pies, sausages, cold cuts otherwise known as cold meats, chips, mass-produced bread, carbonated drinks, ice cream, candy and even some alcohols – to name a few. So why do ultra-processed foods get a bad rap? This is largely due to the composition of ultra-processed foods as outside of all the additives and preservatives, they also generally contain high levels of saturated fat. The more ultra-processed food that is consumed, the less space we have for nutrient dense food. Ultra-processed foods are not nutrient-rich, and substantial consumption of this food type has been associated with negative health side effects, especially with regards to the heart. That being said, more research is required as there are a number of factors that affect how the body processes food, the more processed it is to begin with, the more the body has to do to break it down. It is recommended that wherever possible, we cut down on the consumption of UPFs, although that is easier said than done, especially in economically challenged countries. In South Africa specifically there is a push for consumers to start cutting down on some of our beloved UPFs including 2-Minute noodles as well as the infamous ‘garage pie’. Only time will tell if these really are feasible UPF sacrifices.