The first step to banishing ultra-processed foods from your dishes is knowing them and knowing why they are harmful to health.
The first step to banishing ultra-processed foods from your dishes is knowing them and knowing why they are harmful to health.
The ultraprocesados foods are made with ingredients that we know are unhealthy. The more you consume, the greater your risk of developing chronic non-communicable diseases such as type 2 diabetes, being overweight, obesity or some types of cancer and even some mental illnesses.
How to recognize the ultra-processed?
They are usually packaged, carry large claims such as "rich in such", "low in which", 0%, light, eco, bio … The truth is in the list of ingredients because by law they cannot be hidden, although they camouflage them with names that they are not very accessible to people. An easy rule: if it has more than 5 ingredients, it is probably ultra-processed and if in those ingredients you find sugars, flours, vegetable oils, additives or added salt, it sure is.
- Added sugar The added sugar from foods like cereal or cookies is very different (and worse) than what is naturally present in fruit.
- Refined flours. Eating whole grains and flours is healthier than eating products made with refined grains and flours.
- Salt added. The more salt you consume, the higher your risk of hypertension. Plus, the added salt makes these ultra-processed foods overly tasty and addictive.
- Refined oils. I'm not talking about virgin olive, but sunflower (high oleic would be good), palm, rapeseed or sesame, which are used in ultra-processed because they are cheap.
Here you can see the complete list of ultraprocesados food.
Are there healthy processed foods?
Yes. They are those foods that are processed to facilitate their consumption or to take better advantage of their properties.
- Vegetables. Canned legumes make our lives much easier and are just as healthy. Consume them.
- Butter. If you feel like taking it, opt for a butter that is of good quality and skip the margarine.
- Nut creams. Change the sausage in your sandwiches for some 100% natural tahini, which is sesame cream. You can also eat peanut or almond butter.
- Tuna. The preserves are healthy processed. Always look for the natural version or with EVOO.
- Yogurt. Yogurt yes, but avoid sweetened skimmed or flavored ones, which are full of additives and added sugar.
Here you can see more healthy processed foods.
What does a diet based on real food have to be like?
- The basis: real food. 90% of your diet would have to be based on unprocessed or minimally processed foods. They are those that are consumed as they really are. In other words, almost all the foods - vegetables, fruit, legumes, meat and fish - that you can find in the market. Half of your plate should always be vegetable.
- Complete with a head: healthy processed foods. They are foods that have a higher degree of processing than the minimally processed ones (vegetables, fruit, etc.), and that are usually packaged. Examples: EVOO (extra virgin olive oil), whole grains, canned legumes, yogurts, cheese, milk, tofu, chocolate with more than 85% cocoa …
- Every once in a while: ultra-processed foods, the less the better. They are those foods that do not resemble their initial state at all. They are usually loaded with sugars, flours, oils and additives. Its consumption should not exceed 10% of your total diet. Sometimes they disguise themselves as healthy foods: packaged juices, cookies, diet bars …
