Drying or frying meat thoroughly, or adding breading, will increase the salt and unhealthy saturated fat content.
Photo: Shutterstock.
Not all ultra-processed foods are created equal. Scientists at the Harvard School of Public Health, in a large, long-term study, found two of the world’s biggest baddies in processed foods that significantly increase the risk of heart attack and stroke. These include sugary drinks (such as soda and nectar packets) and ultra-processed red meat, poultry, and fish (such as bacon, sausage, breaded fish products, chicken sausages, and salami sandwiches).
However, as Harvard scientists have found, as many as eight ultra-processed foods are much kinder to the heart. These include breakfast cereals; sweetened and flavoured yoghurts, frozen yoghurts and ice creams; salty snacks and even packaged popcorn and crackers. It is worth emphasising that we are talking about lower and reduced risks to the heart and blood vessels compared to soft drinks and bacon.
Scientists followed about 200,000 men and women over 30 years. After adjusting for smoking, family illness, sleep and exercise, those who regularly ate fast food and processed foods were 11% more likely to suffer from cardiovascular disease and 16% more likely to suffer from coronary heart disease during the study. This compared to those who ate the least amount of ultra-processed foods.
WHY ARE SODA AND BACON BAD?
Drying or frying meat thoroughly, or adding breading, will increase the sodium (salt) and unhealthy saturated fat content.
And soft drinks often hold the record for added sugar.
Therefore, eliminating or almost eliminating these two products from the diet is already a great help to the body when it comes to maintaining health.
At the same time, whole-grain cereals and breads, even those that have been ultra-processed in a factory, still provide fiber, minerals and B vitamins, says Kenny Mendoza, a researcher at the TH School of Public Health. Admittedly, this doesn’t mean that, for example, you can eat sweetened yogurts (even those fortified with vitamins) or popcorn without restrictions.
BY THE WAY
Ultra-processed foods are divided (https://regulatory.mxns.com/es/clasificación-nova-alimentos-ultra-procesados) into 4 groups in the NOVA system depending on the degree of processing. The most natural foods are in group 1, and the most processed ones in group 4.
The groups don’t fully indicate how healthy the food is. However, they do make clear how highly processed the food is.
And soft drinks often hold the record for added sugar.
Photo: Shutterstock.
WHAT IS HIDDEN IN YOUR KITCHEN?
Unprocessed or minimally processed foods (Group 1)
– vegetables and fruits (fresh or frozen)
– nuts without added sugar, honey or oil
– cereals and legumes (chickpeas, lentils)
– meat, poultry, fish, seafood, eggs
– milk without added sugar
– natural yogurt without added sugar
– nuts and seeds
– spices and herbs
– tea, coffee, water
Processed culinary ingredients (group 2)
– salted butter
– sugar and molasses from cane or beet
– honey extracted from the honeycombs
– syrups
– vegetable oils pressed from olives or seeds
Processed foods (group 3)
– canned vegetables, fruits and legumes
– fruits in syrup
– salted or candied nuts and seeds
– salted, dried or smoked meat products
– canned fish
– artisan bread and cheese (handmade)
Ultra-processed foods (group 4)
– carbonated and fruit drinks
– sweetened yogurt
– sweet or salty packaged snacks (such as cookies)
– candy and cake mixes
Packaged baked goods and mass-produced buns.
– margarines
– breakfast cereals
– cereals and energy bars
– energy drinks
– instant soups, sauces and noodles
– poultry and fish nuggets, hot dogs
– a variety of ready-to-heat foods: prepared cakes, pastas and pizzas
