In this context, a registered dietitian discusses the hazards of ultra-processed foods and explains why it’s unnecessary to eliminate them completely from your diet.
First, a closer look at the study
This study stands out for its extensive nature, including over 300,000 participants and monitoring them for more than a decade. Throughout this ten-year period, the researchers examined the association between the level of consumption of processed foods and the likelihood of developing type 2 diabetes.
The most highly processed foods, which earned the designation of ultra processed, include salty snacks, processed meats, convenience meals, and beverages with significant added sugars like sodas and sweetened teas. The findings indicated that regularly consuming ultra-processed foods significantly heightens the risk of type 2 diabetes.
The researchers identified a direct link between the volume of ultra-processed foods in individuals’ diets and their risk of developing type 2 diabetes. They also highlighted that opting for less-processed food choices (for instance, whole foods such as fresh fruits and vegetables and minimally processed items like unsweetened yogurt, oats, and canned beans or fish) can mitigate this risk.
Okay, how much is too much ultra-processed food?
When considering the effects of foods on health, it’s essential to assess how frequently they are consumed, notes Alexis Law, RDN, a registered dietitian at Top Nutrition Coaching. “Ultra-processed foods are often affordable and readily available, making it easy for people to consume them frequently, which can lead to excessive intake.”
Such foods typically contain higher levels of sugar, salt, and fats—ingredients that are acceptable in moderation but not ideal for everyday consumption.
“Many individuals already consume an adequate or excessive amount of these ingredients,” Law points out. The concern arises when high sugar, salt, and fat intake from ultra-processed foods crowds out the essential nutrients that your body can derive from less-processed options, such as fruits and vegetables.
“If you’re filling up on the wrong types of food and not getting enough of what’s necessary, that’s a problem,” she explains. “Furthermore, there are general guidelines for sodium intake, so if ultra-processed foods lead you to exceed the recommended limit of 2,300 milligrams per day, it could be considered excessive.”
So can ultra-processed foods be included in a healthy diet?
Before you consider discarding your favorite snacks, it’s reassuring to know that you can incorporate ultra-processed foods within a healthy, balanced diet. However, it’s important to prioritize whole and minimally processed foods as the foundation of your nutrition, notes Law.
“A practical approach to achieving a balanced diet is to concentrate on the foods you need to consume more frequently. I recommend enjoying a snack plate that features a mix of ‘fun’ and ‘needed’ foods,” Law suggests. “For instance, if you’re in the mood for some chips, remember they are not very satiating on their own, which might lead to overeating. Pairing a few chips with a source of protein like nuts or cheese, along with some vegetables, will help you achieve a nutritional balance without overindulging in the ‘fun’ foods.”
As Law emphasizes, there shouldn’t be a rigid “all-or-nothing” mindset towards nutrition. This approach can be unrealistic and may actually contribute to increased cravings and potential binge eating.
“Food adds joy to our lives. Simply excluding certain items doesn’t guarantee you’ll get enough of what your body truly needs,” she states. Instead, she advises to “focus on what you can add to your meals.”
Another tip: “Stay mindful and present while enjoying ‘fun’ foods to enhance your satisfaction,” Law recommends. (Essentially, try to avoid snacking while engaged in other distractions like driving or watching TV.) “This practice can lead to a more satisfying experience.”
Image Source: Andrzej Rostek / Shutterstock
