How can we reduce the amount of processed foods on our plates?

They are convenient, affordable, and often very appetizing. Cookies, breakfast cereals, prepared meals, sugary drinks, store-bought sauces, and snacks take up a significant amount of space on supermarket shelves. 

However, despite their apparent simplicity, some of these products have undergone numerous processing steps. These are referred to as ultra-processed foods. What does this term actually mean, and why is their consumption the subject of so much research today?

What is an ultra-processed food?

An ultra-processed food is not defined solely by the presence of sugar, salt, or fat. What sets it apart is, above all, the series of industrial processing steps and the use of ingredients or substances that are rarely found in home cooking.

These products are generally made from several ingredients, some of which may be the result of successive processing steps. Their formulations may also include various additives designed to alter their taste, texture, color, shelf life, or appearance.

Therefore, we should not automatically equate processed foods with ultra-processed foods. A can of vegetables, for example, may have undergone processing while still being relatively simple in composition.

Why are these products so prevalent in our diet?

The rise of ultra-processed foods reflects several changes in our lifestyle. They are easy to store, quick to prepare, and designed to be particularly appealing to the palate.

Their texture, aroma, and presentation are carefully crafted. This can encourage high consumption, especially when the portions are easy to eat quickly.

Another distinctive feature: these products can gradually replace raw or minimally processed foods in daily meals. A diet consisting mainly of processed foods leaves less room for fruits, vegetables, legumes, whole grains, nuts, fish, or other simple foods.

Ultra-processed Foods and Health: What Does the Research Say?

For several years now, researchers have been studying the link between the consumption of ultra-processed foods and health. Several observational studies have identified associations between high consumption of these products and various health problems.

In particular, studies have examined their relationship to overweight and obesity, cardiovascular disease, certain metabolic disorders, and certain types of cancer.

However, these results should be interpreted with caution. A statistical association alone is not sufficient to conclude that an ultra-processed food is directly responsible for a disease. People who consume large amounts of these products may also have other dietary habits or different lifestyles.

Researchers are therefore still working to determine exactly which mechanisms are involved.

The problem isn't just about additives

When discussing ultra-processed foods, additives are often the first thing that comes to mind. However, the issue is more complex. The product’s overall nutritional composition, its energy density, and its fiber, sugar, salt, and fat content—as well as its texture and how it is consumed—can all play a role.

Researchers are also studying the potential effects of certain industrial processes and substances found in these formulations. It is therefore simplistic to assume that a single ingredient could account for any observed health effects.

How to Identify an Ultra-Processed Food

It's not always easy to spot it at first glance. A good habit is to check the list of ingredients rather than relying solely on the claims on the packaging.

The longer this list is and the more ingredients it contains that are unusual in home cooking, the more important it is to consider the extent to which the product has been processed.

Should we eliminate ultra-processed foods?

There’s no need to adopt an “all-or-nothing” approach. The goal can simply be to reduce the amount of ultra-processed foods in your daily diet.

Cooking more with raw or minimally processed foods allows you to take back control over what goes into your meals. Fruit, fresh vegetables, lentils, brown rice, eggs, and nuts generally require much less processing than ready-to-eat processed foods.

This doesn't mean we should ban cookies, ready-made meals, or other processed foods for good. Rather, the goal is to strike a balance and treat these foods as occasional treats rather than the foundation of our diet.

Returning to a simpler diet

Ultra-processed foods have become almost ubiquitous in our food environment. Avoiding them entirely can be difficult—and, in fact, that isn’t necessarily the goal.

On the other hand, learning to identify them allows you to make more informed choices. Regularly choosing whole or minimally processed foods, cooking whenever possible, and varying your diet are simple guidelines for building a balanced diet.

The question, then, is not just what a product contains, but also what role it plays in our diet. It is this broader perspective that allows us to better understand the issues surrounding ultra-processed foods.

Source

https://www.inserm.fr/c-est-quoi/pas-si-super-cest-quoi-un-aliment-ultra-transforme/