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Ultra-Processed Foods: What They Are and How to Avoid Them
What are Ultra-Processed Foods?
Ultra-processed foods are foods that have been heavily processed and contain a high number of added ingredients, such as sugar, salt, fat, and artificial colors or preservatives.
These foods are often low in nutrients and high in calories, and they have been linked to a number of health problems, including obesity, heart disease, and cancer.
How are Ultra-Processed Foods Made?
Ultra-processed foods are typically made using a variety of industrial processes, such as extrusion, molding, and frying.
These processes can change the structure and composition of the food, making it more palatable and shelf-stable.
What is the NOVA Classification of Foods?
The NOVA classification of foods is a system that categorizes foods based on the extent to which they have been processed.
Ultra-processed foods are classified as Group 4 foods, which are defined as “formulations made mostly or entirely from industrial ingredients.”
What are Some Examples of Ultra-Processed Foods?
Some common examples of ultra-processed foods include:
- Soda
- Candy
- Chips
- Cookies
- Fast food
- Frozen meals
- Packaged snacks
How to Avoid Ultra-Processed Foods
The best way to avoid ultra-processed foods is to eat a diet that is based on whole, unprocessed foods.
Some tips for avoiding ultra-processed foods include:
- Read ingredient labels carefully and avoid foods that contain a long list of ingredients that you don't recognize.
- Cook more meals at home so that you can control the ingredients that go into your food.
- Choose whole, unprocessed foods over processed foods whenever possible.
Processed Foods vs. Ultra-Processed Foods
Processed foods are foods that have been altered from their natural state, such as by canning, freezing, or drying.
Ultra-processed foods are a type of processed food that has been heavily processed and contains a high number of added ingredients.
While all ultra-processed foods are processed, not all processed foods are ultra-processed.