Life moves quickly, and we all have days when we choose convenience over wellness at mealtime. Unfortunately, the grab-and-go option can negatively affect our health if we choose it often, especially when we’re consuming ultra-processed foods.
Ultra-processed foods differ from processed foods. Any food that is altered from its natural state is considered processed, and many foods that we consider reasonably healthy are processed to some degree. Shelled nuts, canned or frozen vegetables, and pasteurized milk are all processed foods that can be part of a balanced, nutritious diet.
Ultra-processed foods, on the other hand, are high in added salt, fat, sugar or preservatives, and we should consume a minimal amount of them to maintain healthy eating habits.
Examples of ultra-processed foods include chips; candy; instant soups; packaged snacks; frozen foods like pizza, chicken nuggets and burritos; sweetened cereal; energy drinks and fast food.
While they may taste good, ultra-processed foods typically have little nutritional value. They lack vital nutrients like protein and fiber, and if you’re eating too many of these empty calories, you could be replacing them with more nutrient-rich foods.
You can consume a minimal amount of ultra-processed foods as part of a healthy lifestyle. But eating them regularly or in large quantities increases your risk for serious health conditions, including heart disease, high blood pressure, high cholesterol, cancer and Type 2 diabetes.
Because they’re designed to excite your taste buds, it can be easy to overeat ultra-processed foods, which promotes weight gain. Eating too much ultra-processed food can also lead to nutrient deficiencies, imbalance of healthy gut bacteria, and joint pain.
If your diet is too heavy on ultra-processed foods, start replacing them with minimally processed foods. When you shop, buy whole foods like fresh produce, meats and fish. Supplement those whole foods with whole grain breads, brown rice and low-fat dairy products, and try to cook meals from these healthy ingredients.
Get away from sugary breakfast cereals in the morning. Opt instead for a bowl of rolled or steel-cut oats with a handful of fresh berries and some honey for sweetness. There are also healthier options for cold cereals, which are made with whole grains and include minimal added sugar – think grams in the single digits.
Whole grain bread and brown rice are more nutritious than white bread and white rice, because they aren’t processed to the point of losing all of their fibrous layers, which are dense with vitamins and minerals.
Snack time is another opportunity to choose healthier foods. Lose the chips and cheese curls in favor of some low-salt dry roasted nuts or raw vegetables with hummus.
And dessert can be both healthy and delicious. Instead of eating a big bowl of ice cream, have some Greek yogurt with fresh fruit to satisfy your sweet tooth. It’s not only tasty but also a great source of protein and calcium, and it contains healthy bacteria that promote gut health.
When trying to improve your diet and overall health, you don’t have to eliminate all ultra-processed foods. It’s OK to treat yourself once in a while, but make sure you’re eating mostly whole and minimally processed foods for the best health benefits.
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Dr. Alfred Casale, a cardiothoracic surgeon, is chief medical officer for surgical services for Geisinger and chair of the Geisinger Heart and Vascular Institute. Readers may write to him via ae@timesleader.com.