For people on the run, ultraprocessed food may become their go-to diet, sacrificing nutrition for convenience. While it may be convenient, consuming ultraprocessed foods on a regular basis increases a person’s risk of health complications including cardiovascular disease, certain cancers, obesity and type 2 diabetes. But it can be hard to tell when these foods are on your plate.
The AMA’s What Doctors Wish Patients Knew™ series provides physicians with a platform to share what they want patients to understand about today’s health care headlines.
In this installment, two physicians took time to discuss what patients need to know about ultraprocessed foods and healthier steps to take. These AMA members are:
- Stephen Devries, MD, a preventive cardiologist and executive director of the educational nonprofit Gaples Institute in Chicago.
- Neha Sachdev, MD, a family physician who is the director of health systems relationships at the AMA.
“Ultraprocessed foods are industrial creations made with little—if any—whole foods that often contain large amounts of added sugar and salt,” Dr. Devries explained, noting ultraprocessed foods “are typically infused with artificial colors and additives.”
“Foods that are ultraprocessed are altered from their natural forms. This can be done to make foods appear a certain way or preserve foods for longer,” said Dr. Sachdev. “Compare a carton of eggs that you purchase with a frozen egg patty. Even though both of these items contain eggs, these are very different foods that have gone through very different journeys to get to the store shelves.”
Processed and ultraprocessed doesn’t just apply to the food you eat. It can also be the beverages you drink.
For example, “tap water is not processed, whereas energy drinks and sodas are processed,” noted Dr. Sachdev. “The beverages you drink are just as important to pay attention to as the foods you eat.”
“Ultraprocessed foods are clever manipulations of mostly unhealthy ingredients titrated to appeal to common cravings—tasty by design, but it’s all a trick,” said Dr. Devries. “For example, our bodies are naturally drawn by evolution to the sweetness of fruit because of its associated nutritional value.”
That’s why “ultraprocessed foods draw on the craving for sweetness but are largely devoid of the nutritional value historically associated with that taste,” he explained. “Compounding the problem with ultraprocessed foods are the ingredients added to enhance shelf life, including unhealthy fats and preservative chemicals that may have negative health outcomes.”
As a result, “ultraprocessed foods are better at preserving shelf life than human life,” Dr. Devries emphasized.
“Processed foods are more nutrient-dense than ultraprocessed and usually are less refined and have few or no additives,” said Dr. Devries, noting “they are generally healthier than their ultraprocessed counterparts.
“Examples of processed foods are whole wheat bread, extra-virgin olive oil and tofu,” he added.
“Health consequences of ultraprocessed foods are dire. A large study conducted over 19 years showed a 31% higher mortality for the highest versus lowest consumers of ultraprocessed foods,” Dr. Devries explained. “The concerns include recent documentation of an increased risk of type 2 diabetes, cardiovascular disease and dementia.”
“The stakes are high because ultraprocessed foods are so widely consumed. Recent data shows that 57% of caloric intake in adults comes from ultraprocessed foods,” he said. “For children it’s sadly even higher, with 67% of children’s daily calories from relatively empty ultraprocessed foods.
“These alarming statistics go a long way to explain the record-breaking prevalence of obesity, type 2 diabetes, and all of the adverse health consequences that follow,” he added. “Ultraprocessed foods are the perfect storm to promote overconsumption and weight gain: They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients.”
“The problems are even more acute for individuals who are food insecure, as constraints of limited access and affordability of nutritious food lead to especially high consumption of ultraprocessed foods,” Dr. Devries said.
“The food label tells the story. Ultraprocessed foods typically contain a long list of ingredients, most of which are not used in home cooking and would be more familiar in a chemistry lab,” said Dr. Devries. “Examples are many types of packaged snacks, breakfast cereal, prepared meals and sugary beverages.”
“Looking at a nutrition label will give you an idea if a food is ultraprocessed,” said Dr. Sachdev. “If you don’t recognize many of the ingredients listed, that can be a sign that there was a lot of processing involved.”
“High amounts of added fat and sugar added to ultraprocessed creations make them considerably more calorie-dense than most whole foods,” said Dr. Devries.
“It is important to highlight that calories are not all created equal,” said Dr. Sachdev. “So the same calories that you might get from eating an apple, for example, are very different than the calories you might get from eating an apple fruit bar.
“These might be equivalent in number, but what ultraprocessed calories represent and the nutrition that they provide your body is different,” she added.
“There are a lot of foods that may be marketed or thought of as healthy, but have actually been processed quite a bit,” said Dr. Sachdev. That means “it’s important to be aware of the foods you’re eating on a regular basis and how processed these foods are.”
“The best choices are meals made from whole foods, often more easily put together in a single skillet dish,” said Dr. Devries. “While on the run, a salad with a healthy protein is a great choice. And for snacks, it’s hard to beat fresh fruit and nuts.”
“Having home-cooked meals where you’re using whole foods is key,” said Dr. Sachdev. “That means you’re buying things like fresh fruits and vegetables, then preparing them at home.”
“The best advice is to choose foods that don’t have and don’t need labels: fresh vegetables, fruit, dried beans and intact whole grains,” said Dr. Devries. “Among packaged foods, focus on those in which a whole food predominates with as few added ingredients as possible, like frozen vegetables and fruit, canned beans and canned fish.”
“Many grocery stores are set up with fresh items on the outer ring and then the center aisles are where you find a lot of the processed and ultraprocessed items,” said Dr. Sachdev. “Shop the perimeter of the grocery store to find those whole, fresh fruits and vegetables, and healthy proteins.”
Additionally, “the supermarket perimeter generally includes the produce section, and that’s a great place to load up,” said Dr. Devries. “But other parts of the perimeter are not necessarily preferred destinations, including the deli counter and bakery.
“It is best to focus predominantly on purchasing whole foods that don’t have labels and a few carefully selected packaged foods that contain mostly single whole food ingredients,” he added.
“It’s probably not practical to eliminate every processed food or ultraprocessed food. Everyone is different, so think about where you can start making changes. Talk with your doctor or health care team about what changes would be most beneficial for your health,” Dr. Sachdev said, noting the value in ‘being pragmatic about what works for you”.
“What you eat is very personal and the best diet is the one you can follow,” she said.
“Ask yourself: What are some small steps you can take to change your habits and follow a healthier diet with less ultraprocessed and processed foods?” Dr. Sachdev said. “Small changes add up and once you’ve established one habit, you can work on changing another.”
“The best plan is to make ultraprocessed foods an infrequent exception rather than the rule,” said Dr. Devries. “There are a lot of forces at work that encourage us to make less healthy choices, including product placement.
“It’s no wonder why candy bars are placed near checkout counters and even, unfortunately, in some hospital cafeterias,” he added. “But we’re starting to see some positive changes, including some vending machines—traditionally bastions of junk food—that now offer gourmet salads.”
When it comes to ultraprocessed food, “talk with your doctor and health care team. Together, you can come up with some specific and actionable goals,” said Dr. Sachdev. “Your doctor may also be able to refer you to resources that can help you make and sustain lifestyle changes.”
Table of Contents
- It’s when whole foods are altered
- Beverages can be processed too
- They’re cheap, convenient and tasty
- Processed is better than ultraprocessed
- Ultraprocessing leads to health problems
- Read the nutrition label
- Calories are not all created equal
- Reevaluate what may be “healthy”
- Try to cook your meals at home
- Shop the perimeter of the grocery store
- Think about what works for you
- Start with small changes
- Develop goals with your doctor
Kwa watu wanaokimbia, chakula kilichotengenezwa kwa njia ya hali ya juu kinaweza kuwa chakula chao cha kawaida, wakitoa chakula kwa ajili ya starehe. Ingawa inaweza kuwa rahisi, kula vyakula vya ultra-processed kwa ukawaida huongeza hatari ya mtu ya matatizo ya afya ikiwa ni pamoja na ugonjwa wa moyo, saratani fulani, unene wa kupita kiasi na aina ya kisukari cha 2. Ni vigumu kujua wakati chakula hiki kiko kwenye sahani yako. AMA's What Doctors Wish Patients KnewTM inawapa madaktari jukwaa la kushiriki kile wanachotaka wagonjwa waelewe kuhusu vichwa vya habari vya huduma za afya leo. Katika kipindi hiki, madaktari wawili walichukua muda kujadili kile wagonjwa wanahitaji kujua kuhusu vyakula vilivyotengenezwa kwa njia ya hali ya juu na hatua za afya zinazopaswa kuchukuliwa. Miongoni mwao ni Stephen DeVries, MD, mtaalamu wa moyo na mkurugenzi mtendaji wa Taasisi ya Gaples ya elimu isiyo ya faida huko Chicago. Neha Sachdev, Mtaalamu wa Matibabu wa AMA, ni Mkurugenzi wa Mahusiano ya Mifumo ya Afya katika AMA. "Vyakula vilivyotengenezwa kwa njia ya ultra ni viumbe vya viwandani vilivyotengenezwa kwa chakula kidogo, ikiwa kuna chakula chote, ambacho mara nyingi kina kiasi kikubwa cha sukari na chumvi iliyoongezwa, ""Dkt Devries alielezea, akibainisha vyakula vilivyotengenezwa kwa njia ya ultra kwa kawaida hujazwa rangi za bandia na viambatisho." Hii inaweza kufanywa ili kufanya vyakula kuonekana kwa njia fulani au kuhifadhi vyakula kwa muda mrefu, "alisema Daktari Sachdev. Linganisha sanduku la mayai unalonunua na keki ya mayai iliyohifadhiwa. Ingawa bidhaa hizi mbili zina mayai, hizi ni vyakula tofauti sana ambavyo vimepitia safari tofauti sana kufika kwenye rafu za maduka. Pia inaweza kuwa vinywaji unavyokunywa. Kwa mfano, "maji ya bomba hayashughulikiwi, ilhali vinywaji vya nishati na soda hushughulikiwa", alisema Dakt. Sachdev. "Vinywaji unavyokunywa ni muhimu sana kuzingatia kama vile chakula unachokula. ""Vyakula vilivyotengenezwa kwa njia ya hali ya juu ni udanganyifu wa viungo visivyo vya afya vilivyowekwa ili kuvutia hamu ya kawaida ya ladha, lakini yote ni ujanja,"" alisema Dk Devries." "Kwa mfano, miili yetu ni asili iliyochukuliwa na mageuzi kwa utamu wa matunda kwa sababu ya thamani yake ya lishe inayohusiana. " Hiyo ndiyo sababu ""chakula cha ultraprocessed huchukua hamu ya utamu lakini kwa kiasi kikubwa haina thamani ya lishe inayohusishwa na ladha hiyo, "alielezea. "Kugongana na tatizo la vyakula vilivyotengenezwa kwa njia ya ultra ni viungo vilivyoongezwa ili kuongeza maisha ya rafu, ikiwa ni pamoja na mafuta yasiyo na afya na kemikali za kuhifadhi ambayo inaweza kuwa na matokeo mabaya ya afya. ""Kama matokeo, vyakula vilivyotengenezwa kwa njia ya ultra ni bora katika kuhifadhi maisha ya rafu kuliko maisha ya binadamu,"" alisema Devries." "Vyakula vilivyotengenezwa ni vyenye virutubisho vingi kuliko vilivyotengenezwa kwa njia ya hali ya juu na kwa kawaida havina virutubisho vingi au havina virutubisho vyovyote,"" alisema Dakt. Devries, akibainisha kwamba kwa ujumla vyenye afya zaidi kuliko vyakula vilivyotengenezwa kwa njia ya hali ya juu." "Mifano ya vyakula vilivyotengenezwa ni mkate wa ngano nzima, mafuta ya mzeituni ya bikira na tofu", aliongeza. <unk> Matokeo ya kiafya ya vyakula vilivyotengenezwa sana ni mabaya sana. "Utafiti mkubwa uliofanywa kwa miaka 19 ulionyesha vifo vya asilimia 31 zaidi kwa watumiaji wa juu dhidi ya wa chini wa vyakula vilivyotengenezwa kwa kiwango cha juu, ""Dkt Devries alielezea." "Hii ni pamoja na uthibitisho wa hivi karibuni wa kuongezeka kwa hatari ya ugonjwa wa kisukari wa aina ya 2, ugonjwa wa moyo na mishipa ya damu na dementia, ""alisema, ""mchango ni mkubwa kwa sababu vyakula vya ultra-processed hutumiwa sana.""" Takwimu za hivi karibuni zinaonyesha kuwa 57% ya ulaji wa kalori kwa watu wazima hutoka kwa vyakula vilivyotengenezwa sana. Kwa watoto ni hata zaidi, na 67% ya kalori za kila siku za watoto kutoka kwa vyakula visivyo na chakula. "Hizi takwimu za kutisha zinafanya kazi kwa muda mrefu kuelezea kuenea kwa kiwango cha juu cha unene wa kupita kiasi, ugonjwa wa kisukari wa aina ya 2, na matokeo yote mabaya ya afya ambayo hufuata", aliongeza." "Vyakula vilivyotengenezwa kwa njia ya ultra ni dhoruba kamili ya kukuza matumizi ya kupita kiasi na kuongezeka kwa uzito: Vimeundwa kwa maabara ili kuongeza upendeleo, ni zenye kalori nyingi, na zina nyuzi chache au hakuna nyuzi au virutubisho vingine vyenye afya. ""Mashaka ni kali zaidi kwa watu ambao hawana usalama wa chakula, kwani vizuizi vya upatikanaji mdogo na bei ya chakula chenye lishe husababisha matumizi ya juu ya vyakula vya ultra." <unk> Nembo ya chakula husimulia hadithi. "Vyakula vilivyotengenezwa kwa njia ya ultra-processed kwa kawaida vina orodha ndefu ya viungo, ambavyo vingi havitumiwi katika kupika nyumbani na vingejulikana zaidi katika maabara ya kemia,"" alisema Dk Devries." "Mfano ni aina nyingi za vitafunio vilivyopakwa, nafaka ya kiamsha kinywa, chakula kilichotayarishwa na vinywaji vyenye sukari. ""Kutazama lebo ya lishe itakupa wazo ikiwa chakula kimetengenezwa sana, ""alisema Dk Sachdev." "Ikiwa huwezi kutambua viungo vingi vilivyoorodheshwa, hiyo inaweza kuwa ishara kwamba kulikuwa na usindikaji mwingi unaohusika. "" Kiasi kikubwa cha mafuta na sukari iliyoongezwa kwenye uumbaji uliosindika sana hufanya iwe na kalori nyingi kuliko vyakula vingi vya jumla. """ "Ni muhimu kuangazia kwamba kalori si zote kuundwa sawa", alisema Dk Sachdev. Kwa hiyo, kalori ambazo unaweza kupata kwa kula mtofaa ni tofauti sana na zile ambazo unaweza kupata kwa kula bar ya matunda ya mtofaa. "Hizi zinaweza kuwa sawa kwa idadi, lakini kile kalori ya ultraprocessed inawakilisha na lishe ambayo hutoa mwili wako ni tofauti", aliongeza. "Kuna vyakula vingi ambavyo vinaweza kuuzwa au kuonwa kuwa vyenye afya, lakini kwa kweli vimesafishwa kidogo", alisema Dakt. Sachdev. "Hiyo inamaanisha kuwa ni muhimu kuwa na ufahamu wa vyakula unavyokula mara kwa mara na jinsi vyakula hivi vinavyotengenezwa. ""Chaguo bora ni vyakula vilivyotengenezwa kutoka kwa vyakula vyote, mara nyingi vinawekwa pamoja kwa urahisi katika sahani moja ya sufuria, ""alisema Dk Devries." <unk>Unapokuwa ukikimbia, saladi yenye protini zenye afya ni chaguo zuri sana. Na kwa vitafunio, ni vigumu kushinda matunda safi na karanga. Kuwa na chakula cha nyumbani ambapo unatumia vyakula vyote ni muhimu, "alisema Daktari Sachdev. "Hiyo inamaanisha unanunua vitu kama matunda na mboga safi, kisha unaviandaa nyumbani. "" Ushauri bora ni kuchagua vyakula ambavyo havina na havihitaji lebo: mboga safi, matunda, maharagwe yaliyokaushwa na nafaka nzima isiyoharibiwa, ""alisema Dk Devries." "Kati ya vyakula vilivyopakiwa, angalia vyakula vilivyo na viungo vichache vya ziada, kama vile mboga na matunda yaliyohifadhiwa, maharagwe yaliyohifadhiwa na samaki waliohifadhiwa, maduka mengi ya vyakula yana vitu vipya kwenye pete ya nje na kisha njia za kati ni mahali unapoweza kupata vitu vingi vilivyotengenezwa na vilivyotengenezwa sana. """ "Kupitia duka la vyakula, unaweza kupata matunda na mboga safi na protini nzuri, na kwa ujumla unatafuta sehemu ya bidhaa za kawaida, na hiyo ni mahali pazuri pa kupakia,"" alisema Dk. Devries." <unk>Lakini sehemu nyingine za perimeter si lazima kuwa maeneo ya kupendwa, ikiwa ni pamoja na counter deli na bakery. "Ni bora kuzingatia hasa kununua vyakula kamili ambavyo havina lebo na vyakula vichache vilivyofungwa vilivyochaguliwa kwa uangalifu ambavyo vina viungo vya chakula kimoja", aliongeza. <unk>Ni pengine si vitendo kuondoa kila chakula kusindika au ultra-kusindika chakula. Kila mtu ni tofauti, kwa hiyo fikiria ni wapi unaweza kuanza kufanya mabadiliko. "Zungumza na daktari wako au timu ya huduma ya afya kuhusu mabadiliko ambayo yangekuwa ya manufaa zaidi kwa afya yako, ""Sachdev alisema, akibainisha thamani ya ""kuwa na ujasiri juu ya kile kinachokufaa.""" "Kile unachokula ni cha kibinafsi sana na lishe bora ni ile unayoweza kufuata", alisema. "Jifunze: Ni hatua gani ndogo unazoweza kuchukua kubadilisha tabia zako na kufuata lishe yenye afya na vyakula vichache vilivyotengenezwa?"" alisema Dk Sachdev." "Mabadiliko madogo huongezwa na mara tu unapokuwa na tabia moja, unaweza kufanya kazi ya kubadilisha nyingine. Mpango bora ni kufanya vyakula vilivyotengenezwa kwa kasi sana kuwa tofauti ya mara kwa mara badala ya sheria, "alisema Dk. Devries". <unk>Kuna nguvu nyingi zinazofanya kazi ambazo zinatutia moyo kufanya chaguzi zisizo na afya, ikiwa ni pamoja na uwekaji wa bidhaa. "Haishangazi kwa nini bar za chokoleti huwekwa karibu na kaunta za malipo na hata, kwa bahati mbaya, katika mikahawa ya hospitali", aliongeza. <unk>Lakini tunaanza kuona mabadiliko fulani mazuri, ikiwa ni pamoja na baadhi ya mashine za kuuza bidhaa <unk>kiasili ngome za chakula cha ghafla<unk> ambazo sasa hutoa saladi za gourmet.<unk> linapokuja chakula cha ultraprocessed, <unk>zungumza na daktari wako na timu ya huduma ya afya. Pamoja, unaweza kuja na baadhi ya malengo maalum na actionable, "alisema Daktari Sachdev. "Daktari wako anaweza pia kukuelekeza kwa rasilimali ambazo zinaweza kukusaidia kufanya na kudumisha mabadiliko ya mtindo wa maisha. ""Meza ya maudhui"" - Ni wakati chakula chote kinabadilishwa - Vinywaji vinaweza kusindika pia - Ni nafuu, rahisi na vyenye ladha - Kusindika ni bora kuliko ultra-kusindika - Ultra-kusindika husababisha matatizo ya afya - Soma lebo ya lishe - Kalori zote hazitengenezwa sawa - Tathmini kile kinachoweza kuwa ""sawa"" - Kupika chakula chako nyumbani - Fikiria mzunguko wa duka la vyakula - Jaribu kile kinachokufaa"