Ultra-processed foods: The hidden danger behind their consumption

List of contents:

Introduction
What are the most common ultra-processed foods?
What advantages would eating natural foods have over ultra-processed ones?
How can parents help with healthy eating for their children?

Introduction:

An ultra-processed food is one that has been subjected to multiple industrial processes, generally with the addition of additives and other synthetic ingredients, with the aim of improving its flavor, texture, durability and/or visual appearance. These foods often contain significant amounts of added sugars, saturated fats, sodium and other unhealthy components, while their content of essential nutrients such as vitamins, minerals and fiber may be low.

Ultra-processed foods are characterized by stimulating people's taste and olfactory senses, generating sensations of pleasure and satisfaction when eating them. This can include sweet, salty, sour, bitter flavors, as well as crunchy, smooth or creamy textures, and pleasant aromas that stimulate appetite and increase enjoyment of food. The effect of a food product that tends to be palatable or has an attractive flavor that causes pleasure in eating is called palatability. Highly processed foods are often designed to maximize palatability through the use of additives, artificial flavors, sweeteners, fats and salt, which can make them irresistible and encourage overconsumption.

It is important to note that while palatability can be enjoyable and contribute to the enjoyment of food, it can also be a factor that promotes excessive consumption of unhealthy foods, especially those that are high in added sugars, saturated fats and sodium. In the excessive consumption of these types of ultra-processed “foods”, lies the hidden danger to which those who cannot control their intake will be subjected and who will potentially be exposed to chronic non-communicable diseases such as obesity, type 2 diabetes, cardiovascular diseases. , hypertension, dyslipidemia (abnormal levels of lipids in the blood), and some types of cancer. This is due to its unbalanced nutrient content, high levels of empty calories, unhealthy fats, added sugars, sodium and the presence of artificial additives that can have negative effects on long-term health, without age discrimination, as it affects both children and adults. Therefore, maintaining a balance between palatability and health is essential for a nutritious and balanced diet.

What are the most common ultra-processed foods?

The most common types of ultra-processed foods include a wide variety of products that are easily found on the market. Below we list the most common ones and their relationship with different types of diseases due to their unbalanced nutritional composition and the use of artificial additives:

Sugary drinks and soft drinks: These types of drinks, which include sodas, industrialized juices, energy drinks and fruit drinks, are rich in added sugars. Excessive consumption has been linked to an increased risk of obesity, type 2 diabetes, cardiovascular diseases and dental cavities.

Snacks and fried foods: Ultra-processed snacks include potato chips, nachos, popcorn, crackers and other similar products. These foods typically contain high amounts of saturated fat, sodium, and additives such as flavor enhancers and preservatives. Regular consumption can contribute to weight gain, heart disease, hypertension and high cholesterol.

Fast and processed foods: Fast foods such as hamburgers, frozen pizzas, chicken nuggets, hot dogs and processed sandwiches are often high in saturated fat, sodium, added sugars and empty calories. These foods are associated with obesity, diabetes, cardiovascular diseases, hypertension and digestive problems.

Industrial bakery and pastry products: These include products such as cakes, donuts, muffins, white bread and other baked goods that are high in refined sugars, trans fats and additives. Excessive consumption can lead to weight problems, insulin resistance, diabetes and heart disease.

Cereals and snacks: Many breakfast cereals and morning snacks are loaded with added sugars, artificial colors and preservatives. Its regular intake has been linked to an increased risk of obesity, type 2 diabetes, heart disease and metabolic problems.*

Pre-cooked and canned foods: These include frozen lasagna, canned soups, pre-cooked meals, and ready-to-heat meals. They usually contain high levels of sodium, saturated fat, and additives such as flavor enhancers and stabilizers. Its frequent consumption has been associated with hypertension, heart disease, obesity and kidney problems.

What advantages would eating natural foods have over ultra-processed ones?

The consumption of ultra-processed foods has negative impacts both economically and on people's health. The most relevant ones are listed below:

In the economic:

Production and marketing costs: The manufacturing of ultra-processed foods involves a series of complex industrial processes, which can increase production costs compared to less processed foods. This is reflected in the final price of ultra-processed products, which are often more expensive than more natural and fresh options.

Harmful unwanted side effects: Excessive consumption of ultra-processed foods can lead to a series of negative side effects that generate costs for medical treatments for those who do not have insurance coverage and an increase in the budgetary burden of government entities. . For example, the increase in diet-related diseases, such as obesity and diabetes, can increase the burden on health systems and medical expenses.

In the health:

Chronic health problems: Ultra-processed foods are often high in added sugars, saturated fats, sodium and additives, but low in essential nutrients such as vitamins, minerals and fiber. Regular consumption of these foods has been associated with an increased risk of obesity, type 2 diabetes, cardiovascular disease, hypertension and some types of cancer.

Displacement of healthy foods: By choosing ultra-processed foods over healthier options such as fruits, vegetables, whole grains and lean proteins, people may be missing out on essential nutrients and contributing to an unbalanced diet.

Addiction and excessive consumption: Some ingredients present in ultra-processed foods, such as refined sugars and chemical additives, can stimulate the reward system in the brain, which can lead to addictive behaviors and excessive consumption of these products.

Impact on general well-being: A diet based mainly on ultra-processed foods can negatively affect people's general well-being, including energy, concentration, sleep quality and mental health.

All of the previous description leads to the conclusion that the advantages of consuming fresh, unprocessed natural foods will always be superior to ultra-processed foods, in terms of being cheaper to purchase and providing a positive impact on the health of people who prefer them. and consume in their daily diet. Opting for a balanced diet that includes a variety of fresh, natural and less processed foods can contribute to better health, long-term well-being and encourage savings.

How can parents help with healthy eating for their children?

Transmitting healthy eating habits to children from an early age is essential to promote their well-being and prevent health problems related to the consumption of ultra-processed foods. Here are some tips that parents can pass on to their minor children to help them avoid eating these foods:

Teach about healthy foods: Educate children about the importance of consuming fresh, natural and less processed foods. Explain the difference between ultra-processed foods and healthier options like fruits, vegetables, whole grains, and lean proteins.

Encourage participation in cooking: Involving children in preparing healthy meals can increase their interest in fresh, nutritious foods. Allowing them to help in the kitchen, choosing ingredients, and trying new recipes can make them feel more motivated to eat healthily.

Promote a positive eating environment: Maintain a home environment that encourages healthy eating. This includes having healthy snack and food options available at home, limiting the presence of ultra-processed foods, and modeling good eating habits as parents.

Teach to read nutrition labels: Teach children to read nutrition labels on food products so they can identify and avoid ultra-processed foods that may be high in added sugars, saturated fats, sodium, and additives.

Encourage water consumption: Instead of sugary drinks and soft drinks, promote water consumption as the main hydration option. Avoiding excess added sugars in drinks can help reduce the consumption of ultra-processed foods.

Establish regular meal times: Maintaining regular meal times can help avoid excessive consumption of snacks and ultra-processed foods between meals. Providing balanced, nutritious meals and snacks can help maintain stable energy levels and reduce the urge to turn to unhealthy foods.

Be a role model: Parents should set a positive example by following a balanced and healthy diet themselves. Children tend to imitate their parents' eating behaviors, so showing them healthy habits can have a significant impact on their food choices.

By transmitting these tips to their children in a positive and understanding way, parents can help promote healthy eating habits, reduce the consumption of ultra-processed foods in the family and consequently reduce the risks of diseases associated with the consumption of ultra-processed foods.