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What foods should you consume to maintain good health is a significant topic, now made more complex by cautionary messages about the negative effects of ultra-processed foods.
According to researchers, the food commonly consumed in the UK, as reported by the British Nutrition Foundation, is typically high in fat, saturated fat, and sugar, while being low in fibre, protein, and micronutrients.
However, researchers from University College London (UCL) have discovered that individuals who eliminate certain foods due to being classified as ultra-processed food (UPF) may be overlooking potentially healthier alternatives.
The scientists examined nearly 3,000 various types of food and analyzed their nutritional value using a front-of-pack traffic-light labeling system. Surprisingly, they discovered that not all ultra-processed foods had a negative nutrient composition. In fact, more than half of UPFs did not have any red front-of-pack traffic lights, indicating high levels of fat, saturated fat, sugars, and salt.
The most frequently consumed Ultra-Processed Foods (UPFs) that do not contain any red traffic lights are sandwiches, high-fiber breakfast cereals, plant-based milk substitutes, milkshakes, and white bread.
The writers mentioned that food items without meat are also considered healthy based on the traffic-light system. They are classified as green for low fat, saturated fat, and sugar, but amber for salt, despite still being considered UPFs.
What exactly are UPFs, and should we include them in our diet or not?
According to nutritionist Bridget Benelam of the British Nutrition Foundation, UPFs (ultra-processed foods) have typically undergone industrial processing and may include ingredients that are not commonly used in home cooking. Benelam explains that while natural yoghurt is considered a minimally processed food, a yoghurt with added flavors or sweeteners would be classified as an ultra-processed food.
The connections between consuming high amounts of ultra-processed foods and negative health effects are worrying. It is important to provide individuals with clear instructions on how to improve their diet for better health and make it more accessible for them to follow.
According to Benelam, front-of-pack traffic-light labels can aid in distinguishing between healthier and less healthy food options. However, it should be noted that while many ultra-processed foods (UPFs) may have a higher number of red traffic lights, this is not true for all UPFs.
According to her, the BNF has consistently advised a diet rich in whole foods such as fruits, vegetables, legumes, and whole grains for optimal long-term health. However, she notes that certain ultra-processed foods like lower-sugar wholegrain cereals, wholemeal bread, low-fat yoghurts, and baked beans have mostly received green or amber traffic lights due to their healthier nutrient content and lower levels of fat, saturated fats, salt, and sugar. Additionally, with a significant number of people in the UK experiencing food insecurity, these foods can serve as a cost-effective source of essential nutrients.
Consumers may find the current situation confusing, but according to Professor Gunter Kuhnle from the University of Reading, it is advisable not to stress over Ultra-Processed Foods (UPFs) as long as a nutritious and well-rounded diet is maintained.
Wholegrain and cereal
Regarding the recent UPF study, he states: “As expected, the researchers discovered that numerous ultra-processed foods contain high levels of fat, salt, and sugar, leading them to be labeled as ‘unhealthy’ according to current food classification models. However, the authors also point out that not all ultra-processed foods have an unhealthy makeup and may actually be considered healthy.”
He states that there is currently no proof indicating that processing negatively affects health, aside from the composition and texture of food. He also notes that because highly processed foods are often more convenient and enjoyable to eat, people tend to consume more of them.
According to the speaker, individuals consume a larger amount of ultra-processed foods because they are typically more appealing. As a result, there is a trend of people becoming larger in size. Is this solely due to the increased consumption of sugar from UPFs?
“Are ultra-processed foods inherently harmful? I believe not, however, this remains a significant question and the answer is currently unknown. While certain ultra-processed foods may have negative effects, others may not. It is widely accepted that a diet high in fat and sugar is not beneficial for one’s health, but is there something in the consumption of ultra-processed foods that is detrimental?”
According to Kuhnle, changing the emphasis of public health communication from a clear understanding of food ingredients to a more vague approach to food processing may lead to confusion rather than improved dietary habits.
“It’s common knowledge what one should consume, the challenge lies in putting it into practice.”
He mentions that fish sticks could be classified as a UPF, but adds: “If a child refuses to eat fish but will eat fish sticks, that’s a great method of getting them to consume fish, even if it is a UPF.”
According to him, it is generally advised to not stress about consuming ultra-processed foods and instead focus on maintaining a well-rounded diet and being mindful of the ingredients in food, as long as UPFs are consumed in moderation.
Source: independent.co.uk
