By Jade Greene
Recent news headlines announce campaigns to swap ultra processed ingredients for more natural ones in processed foods, for example, President Trump is calling for soda brands to use cane sugar instead of high fructose corn syrup and the FDA is approving a natural blue food dye to replace artificial ones. These options sound great but are they really making food healthier?
What are Ultra-Processed Foods?
Ultra-processed foods (UPF) are tricky to define. Generally, they are a food product that has been derived from heavily processed ingredients. Let’s use an example of corn to aid in understanding them:
UNPROCESSED: these items usually have just one item on their ingredient list and include fresh/frozen fruit, vegetables, seafood, meats, flour, and pasta (example – ear of corn or frozen corn kernels)
PROCESSED: these items are extracted directly from unprocessed foods, like avocado or olive oils, sugar, corn starch, pasta. Processed foods have short ingredient lists with mostly items found in a home kitchen, salt is the main preservative (example – corn starch, canned corn with salt).
ULTRA-PROCESSED: these items include final products that have a long list of ingredients, enhanced flavorings, dyes, artificial sweeteners, and additives (example – food containing high fructose corn syrup, flavored Doritos corn chips)
UPF are grocery store-bought items like: soda, candy, fruit-flavored yogurts, chips, granola/protein bars, breakfast cereal, plant-based meat products, packaged baked goods, and some frozen meals. USDA Organic, natural or “health” foods, and conventional products can be UPF. UPF are not just found at the grocery store, many fast food restaurants have them on the menu as well.
The best way to tell if a food has UPF is to read the ingredients label. UPF contain ingredients that are not found in a home kitchen and rely on heavily industrial processing, such as emulsifiers, artificial flavors, sweeteners, extracts, rapeseed or palm oil, dyes. High fat, sugar, or calories can be another tell-tale sign.
What’s the issue with swapping “natural” ingredients in UPF?
Ultra-processed foods are still ultra processed foods, whether they have ingredients that are more natural or have artificial ones. Drinking soda with cane sugar rather than high fructose corn syrup is just as harmful (in fact, “Randomized controlled studies comparing sugar and HFCS for effects on blood glucose, lipids, or weight loss have all shown no differences.” says David M. Klurfeld in an interview with NPR, an adjunct professor in the Department of Applied Health Science at the Indiana University School of Public Health-Bloomington). Eating a sugary fruity cereal with natural dyes still has the same low nutritional value compared to other breakfast options.
The problem with these headlines is that they deflect real solutions to community health issues and undermine nutrition and public health experts. Public health experts promote the nutritional value of foods and recommend eating more whole foods. They also support an evidence-based public health policy, like Supplemental Nutrition Assistance Program (SNAP) and the Supplemental Nutrition Program for Women, Infants and Children (WIC), which are often at risk for federal cuts.
What are the health impacts of UPF?
Research into UPF is ongoing but a recent analysis released in February found UPF linked to 32 harmful effects to health, including greater risk of heart disease-related deaths, type 2 diabetes, obesity, wheezing, anxiety, depression, and sleep problems.
UPF takes the place of unprocessed foods in a person’s diet, displacing fiber, vitamins, minerals, and antioxidants that come from whole foods.
How can I reduce or avoid UPF?
First off, try not to be hard on yourself or judgmental of others. These foods are intensely marketed and are sold everywhere. They are hard to avoid, very convenient, and inexpensive. Next, look around your pantry and see what UPF items you typically buy. Be creative and think if there is a recipe you could make yourself (eg, instead of buying granola bars, make them yourself, some easy recipes can be found here!) or purchase from a local vendor.
Shopping at your local farmers market is a great way to purchase wholesome ingredients and snacks, baked goods, and meals that do not contain UPF. BCFA is the parent organization of the Doylestown and Wrightstown Farmers Market – our market managers vet all our incredible vendors who source local ingredients whenever feasible and never use UPF. Our vendors offer breads, treats, prepared meals, dips, sauces, cheeses, meats, honey, coffee, beer, kombucha, cider, oils, vinegars, and produce.
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