Processed foods often have added ingredients to make them last longer, while unprocessed foods don’t have these additives. Ultra-processed foods have even more additives. In an interview, Dr. Pritam Kataria, a cancer doctor at Sir HN Reliance Foundation Hospital, explained that ultra-processed foods are made mostly from ingredients taken from real foods, like fats, sugars, and starches. They can also include fake colors, flavors, and stabilizers. Common examples are frozen meals, soda, hot dogs, fast food, and packaged snacks like cookies.
Dangers of Ultra-Processed Foods:
Dr. Kataria noted some worrying effects of eating ultra-processed foods:
– 12% Increase in Cancer Risk: Eating more ultra-processed foods raises your chances of getting cancers like colon, breast, and pancreatic cancer.
– 10% Rise in Heart Disease Risk: These foods can lead to heart problems.
– Obesity: About 27.8% of Indian adults are affected by weight issues due to these foods.
– Sugar Spikes: Eating these foods can lead to high blood sugar, increasing the risk for diabetes.
– Trans Fats: Many ultra-processed foods have unhealthy fats that can harm your heart.
How to Reduce Ultra-Processed Foods in Your Diet:
1. Tell the Difference: Learn how to spot the difference between regular processed foods and ultra-processed foods. Not all processed foods are bad. Some processing, like fermentation or canning, can actually make food healthier. Even “sweetened” yogurts might have sugar but can still be good for you because they offer nutrients like protein and calcium.
2. Eat Foods with More Nutritional Value: Cut back on foods that are low in nutrition or have harmful ingredients when eaten too much. Look for food options that provide essential nutrients.
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