ultra-processed foods It is an important component of many diets around the world and contributes to public health and nutrition issues.
These foods undergo extensive processing and often have artificial flavors, colors, preservatives, emulsifiers, and other additives added. Usually low in essential nutrients; unhealthy Ingredients such as sugar, unhealthy fats, and salt (sodium chloride).
They are often highly processed to improve taste, texture, and shelf life, making them very tasty, inexpensive, and convenient for consumption.
The human body can extract some nutrients from ultra-processed foods. Still, these foods are typically low in essential nutrients and high in unhealthy ingredients. Ultra-processed foods are extensively processed and often have their natural nutrients and fiber content removed, making them less nutritious than minimally processed whole foods.
Here’s how the nutrients in ultra-processed foods are processed by your body.
Absorption of macronutrients: Ultra-processed foods may contain macronutrients such as carbohydrates, protein, and fat, albeit in forms that are less beneficial to health. For example, ultra-processed carbohydrates are refined to remove fiber, which can lead to a spike in blood sugar levels. Similarly, ultra-processed fats can contain unhealthy trans fats and excessive amounts of saturated fats, which can increase your risk of heart disease if you don’t eat other balanced foods to counteract the side effects. It leads to Proteins found in ultra-processed foods may lack essential amino acids or contain high concentrations of sodium and other additives.
Micronutrient absorption: Ultra-processed foods are generally lower in essential micronutrients, such as vitamins and minerals, than whole foods. Some ultra-processed foods may be fortified with synthetic vitamins and minerals, but these nutrients may not be absorbed effectively by the body, or may be absorbed differently than their naturally occurring whole foods. may differ. Additionally, anti-nutrients and additives found in ultra-processed foods can interfere with nutrient absorption.
Recent advances in our understanding of how diet affects health go beyond the typical 150 key nutritional components cataloged in national databases. These ingredients include calories, carbohydrates, fats, vitamins, etc. However, this knowledge only covers a fraction of the more than 26,000 different biochemicals found in our food. For example, garlic contains over 2,306 different chemical components, many of which have documented health effects.
This vast chemical diversity in our food has been likened to the “dark matter” of nutrition, as most of these chemicals are not well recognized in research or widely known to the general public. You can.
The food industry’s focus on palatability, price, and quantity has raised concerns about balanced nutrition and proper absorption.
Fiber content: Ultra-processed foods are often low in fiber, which plays an important role in digestive health, regulating blood sugar levels, and feeling full. Not getting enough fiber can impair your digestion, leading to constipation, bloating, and other digestive issues.
How to identify ultra-processed foods Check the ingredients. If your food contains ingredients that aren’t normally present in your home kitchen, it’s likely to be ultra-processed.
Although these products are energy-dense, they have low nutritional value and can lead to excessive calorie intake if not properly nourished. In addition, many additives, unhealthy and unbalanced (artificial or refined) ingredients can cause inflammation and other metabolic disorders.
Before and after the introduction of ultra-processed foods. (Aside from fashion style) Can you tell the difference?
Ultra-processed foods are associated with several negative effects on gut health.
Here’s how ultra-processed foods affect your gut health.
Reduced fiber intake: Ultra-processed foods are often low in dietary fiber, which is essential for digestive health. Dietary fiber helps regulate intestinal movements, It changes the composition of the gut microbiota and affects the composition and activity of metabolites. Promotes the growth of beneficial intestinal bacteria and prevents constipation. A diet low in fiber from whole plant foods and high in ultra-processed foods can lead to digestive issues and imbalances in your gut flora.
Changes in intestinal flora: Ultra-processed foods can negatively impact the composition and diversity of your gut microbiome, the trillions of bacteria that live in your digestive tract. Studies show that diets high in ultra-processed foods are associated with fewer beneficial bacteria and more harmful bacteria in the gut, which can contribute to inflammation, metabolic disorders, and gastrointestinal disease. It has been.
Increased inflammation: Ultra-processed foods often contain additives, preservatives, and other chemical compounds that can cause inflammation in your gut and throughout your body. Chronic inflammation is associated with a variety of health problems, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), obesity, cardiovascular disease, and certain cancers.
Decreased intestinal barrier function: The intestinal lining regulates the absorption of nutrients and acts as a barrier to prevent harmful substances from entering the bloodstream. Eating ultra-processed foods can disrupt the intestinal barrier function and increase intestinal permeability (leaky gut), allowing toxins, bacteria, and other harmful molecules to enter the bloodstream and cause immune responses and inflammation. .
Risk of bowel-related diseases: A diet high in ultra-processed foods is associated with an increased risk of gut-related diseases such as inflammatory bowel disease (IBD) such as Crohn’s disease and ulcerative colitis, irritable bowel syndrome (IBS), and gastroesophageal reflux disease (GERD). Related. ), SIBO, colorectal cancer.
Despite growing awareness of the health risks associated with ultra-processed foodsthey are still prevalent in many diets for that reason. affordable price, availabilitya continuous and well-developed marketing strategy adopted in the food industry. Addressing the consumption of these products requires a multifaceted approach, including education on healthy eating habits, improved food labeling, including at least the addition of the NOVA classification system, and policies aimed at reducing and promoting the production of ultra-processed foods. A proactive approach is required.
Encourage the consumption of whole, minimally processed foods, such as fruits, vegetables, and whole grains. naturally fermented foods, And lean protein is essential to promoting overall health and well-being. By prioritizing nutrient-dense foods and minimizing intake of ultra-processed products, individuals can better support long-term health and reduce the burden of diet-related diseases.
