Nutritionists and doctors have agreed for years that one of the main problems for our health is the so-called ultra-processed foods.
We usually think of ice cream, chips, soft drinks or sausages, But in reality, they are harder to avoid than you think and it is likely that there are ultra-processed foods in your kitchen without you knowing it.
“When it comes to ultra-processed foods, many of us would be surprised to understand how common they are in our kitchen cupboards, sometimes packaged and presented as healthier alternatives,” he says. Lucy Jones dietitian, daily The Sun.
“While these foods are convenient and often tasty, it is important to understand what makes them ultra-processed and consider healthier changes when possible,” he says.
“That doesn’t mean that should be banned completely“But considering where and how to make changes, particularly the items you consume regularly, can help you limit your consumption,” she adds.
Thus, first of all, we must bear in mind that ultra-processed foods are understood to be those that do not resemble their original form and contain additives such as preservatives, oil, sugar, salt, coloring and flavorings.
These are some of the signs to know if a product belongs to the ultra-processed ones:
- Contains five or more ingredients.
- Has ingredients you don’t recognize or wouldn’t use when cooking
- It has added sugars such as corn syrup, cane sugar, malt syrup, or molasses, or ingredients that end in “-ose,” such as fructose, glucose, maltose, or dextrose.
- Contains emulsifiers such as lecithin, carrageenan, polysorbate 80, carboxymethylcellulose, mono- and diglycerides of fatty acids and sodium stearoyl lactylate.
- It has artificial sweeteners such as acesulfame K, aspartame, erythritol, saccharin, sorbitol, steviol glycosides, sucralose and xylitol.
Eight ultra-processed foods that don’t seem that way
It is possible that, without knowing it, you are starting the day with ultra-processed foods, since breakfast cereals They usually fall into that category. You can replace them with a bowl of oatmeal topped with fresh fruit.
energy bars and even protein bars can be another sneaky source of ultra-processed ingredients, as they can contain added sugars, while protein bars often contain artificial sweeteners and additives. Nuts, small portions of dried fruit and peanut butter with some apple slices can be a good alternative.
Whether due to daily intolerance or flavor preference, many of us opt for vegetable milks, but some oat or almond drinks can be ultra-processed. The alternative is plant-based milk without added sugar and that has been fortified with iodine and vitamins B12 and D.
The yogurt It can be a fantastic source of protein and probiotics, you have to pay attention to the ingredients. Often when we see ‘low-fat’ yogurt, we assume it’s the healthy option, but it may contain more added sugar. It is best to opt for a natural yogurt with fresh fruit or a drizzle of honey for natural sweetness.
Salad dressings Premade foods could be a source of ultra-processed ingredients, as many bottled varieties contain sugars, artificial flavorings, and preservatives. The best, the homemade dressings.
Sachet or tetra carton soups They can be high in salt and sugar, and often contain unknown items in the ingredients list. It is best to prepare one yourself.
The pasta sauces in jars often contain added sugars, preservatives and artificial flavors, so as in the previous case, it is best to prepare it at home.
The nuts They are an excellent food, but be careful with those that are flavored, because they may contain artificial coloring, among other substances. It is best to opt for normal nuts.
