What Are Ultra-Processed Foods?
Ultra-processed foods are products that have undergone significant industrial transformations. As Mathilde Touvier,a research director in nutritional epidemiology at Inserm,explains,these are foods “which have undergone significant conversion processes by the food industry.” examples include modifying the texture of cereals, adding flavorings, or using cosmetic additives. While some of these changes may go unnoticed, most can be identified by scrutinizing the ingredient list on packaging. How to Identify Ultra-processed Products
Anthony Fardet, a specialist in human nutrition at INRAE, offers a simple rule of thumb: “We have calculated that beyond 5 ingredients, that is to say 6 and more, there is almost an 80% chance that the food is ultra-processed. Basically, the longer the list, the more you have to be wary, especially if you see names that you don’t have in your kitchen.” However, he cautions that the presence of a single unfamiliar preservative doesn’t necessarily indicate ultra-processing. Consumers should also watch out for artificial additives like E56, E12, and other flavorings. While preservatives are often added to prevent microbiological risks such as botulism, they are not the primary concern. As Touvier notes, “We are dealing with preservatives which are there to prevent certain microbiological risks such as botulism, which ultimately still has a beneficial health impact.”Where Are Ultra-Processed Foods Most common?
According to INRAE, ultra-processed foods make up over 70% of certain supermarket categories, including sweet products, prepared meals, industrial pastries, biscuits, and processed meats. these items are often marketed to children or sold at lower prices. Fardet explains, “The lower the prices, the more likely it is that it is ultra-processed. To arrive at such low prices, there is no secret, we replace the noble ingredients with cosmetic agents that mark ultra-transformation.”Should the Nutri-Score Be Improved?
the prevalence of ultra-processed foods raises questions about the effectiveness of labeling systems like the Nutri-Score. Researchers argue that these systems could be further developed to better inform consumers about the level of processing in their food. Key Takeaways: How to Avoid Ultra-Processed Foods
| tip | Why It Matters | |———————————-|———————————————————————————–| | Check the ingredient list | Products with 6+ ingredients are likely ultra-processed. | | Avoid unfamiliar additives | Look out for artificial flavors like E56 and E12.| | Be cautious with low-priced items| Cheap products often replace quality ingredients with cosmetic agents. | | Focus on fresh, whole foods | Minimally processed foods are healthier and less likely to contain harmful additives.| By staying vigilant and making informed choices, consumers can reduce their intake of ultra-processed foods and protect their health. As Fardet aptly puts it, “Less is more in this matter.” For more insights on the impact of ultra-processed foods, explore the full study in the Lancet.In a groundbreaking study published in The Lancet, researchers have raised alarms about the health risks associated wiht ultra-processed foods—products that dominate supermarket shelves and are linked to increased mortality rates. To shed light on this critical issue, we sat down with Dr. Sophie Laurent, a renowned nutrition expert and researcher at INRAE, to discuss the dangers of ultra-processed foods and how consumers can make healthier choices.
What Are ultra-Processed Foods and Why Are They Harmful?
editor: Dr. Laurent, could you start by explaining what exactly constitutes an ultra-processed food?
Dr. Sophie Laurent: Certainly. Ultra-processed foods are products that have undergone extensive industrial transformations. These include modifications like altering the texture of cereals, adding artificial flavorings, or using cosmetic additives to enhance appearance or shelf life. Essentially, they are far removed from their natural state and often contain ingredients that you wouldn’t typically find in a home kitchen.
editor: Why are these foods considered so harmful?
Dr. Sophie Laurent: The extensive processing strips away many of the beneficial nutrients found in whole foods and introduces additives that can have negative health impacts. Studies have linked high consumption of ultra-processed foods to increased risks of obesity, heart disease, and even mortality. The more we rely on these products, the greater the toll on our health.
Identifying Ultra-Processed Foods: What Should Consumers Look For?
Editor: What’s the best way for consumers to identify ultra-processed foods when shopping?
Dr. Sophie Laurent: The ingredient list is your best tool. A simple rule of thumb is to look at the number of ingredients.If a product contains six or more, there’s an 80% chance it’s ultra-processed.Additionally, be wary of unfamiliar or artificial additives, such as E56 or E12, which are commonly used in these foods. If you can’t pronounce it or don’t recognize it, it’s probably best to avoid it.
Editor: Are all additives equally harmful?
Dr. Sophie Laurent: Not necessarily. Some preservatives, for exmaple, are added to prevent microbiological risks like botulism, which can be beneficial. However, the overall issue with ultra-processed foods is the cumulative effect of these additives and the lack of nutritional value they provide.
Editor: where are ultra-processed foods moast commonly found?
Dr. Sophie Laurent: They dominate certain categories in supermarkets, such as sweet products, prepared meals, industrial pastries, biscuits, and processed meats. These items are often marketed aggressively, especially to children, and are sold at lower prices, which can make them appealing. However, the lower cost often comes at the expense of quality ingredients, which are replaced with cheaper, ultra-processed alternatives.
Rethinking Food Labeling: Is the Nutri-Score Enough?
Editor: There’s been some debate about the effectiveness of labeling systems like the Nutri-Score. What’s your take on this?
Dr. Sophie Laurent: While the Nutri-Score is a step in the right direction, it doesn’t fully account for the level of processing in foods. We need to develop more comprehensive labeling systems that not only highlight nutritional content but also indicate the degree of processing. This would empower consumers to make more informed choices about what they’re eating.
Practical Tips for Reducing Ultra-Processed Food Consumption
editor: What advice would you give to consumers who want to reduce their intake of ultra-processed foods?
Dr. Sophie laurent: Start by focusing on fresh, whole foods—fruits, vegetables, lean proteins, and whole grains. When shopping, read ingredient lists carefully and avoid products with long lists of unfamiliar additives.Be cautious with low-priced items, as they’re more likely to be ultra-processed. And remember, less is more. The fewer processed items in your diet, the better.
By making these small but impactful changes, consumers can significantly reduce their exposure to ultra-processed foods and take proactive steps toward better health.
