The food ultra-processed (UPF) have been placed under the public health microscope because its possible links to diseases such as cancer, type 2 diabetes and obesity. Despite this, the prevalence of these products in the American diet is notable, making up approximately 73% of the food supply, according to a 2024 research article from the Network Science Institute of the Northeastern University.
Additionally, the study noted that more than 60% of the calories consumed by the average American come from these foods. Such statistics highlight the depth of integration of UPF into everyday diets, despite the associated health risks.
Ultra-processed foods often contain ingredients not found in a home kitchen and are products of industrial manufacturing techniques. Typical examples include candy, chicken nuggets, soft drinks, as well as products that might be considered healthier under certain perceptions, such as packaged whole wheat bread and fruit yogurt. This extensive variety further complicates efforts to reduce consumption.
Before this panorama, Linia Patelpublic health researcher and spokesperson for the British Dietetic Associationsuggests a less restrictive and more realistic approach towards reducing UPF in our diet. Patel recommends that, rather than focusing on completely eliminating these products, people should aim to minimize their intake, paying attention to the amounts consumed.
Its purpose is not to demonize every UPF consumed, but to promote a balance where the majority of the diet comes from whole products. To assist in this process, Patel shared three key questions that anyone should ask themselves if they want to reduce UPF consumption effectively:
Following the directions of organizations such as the FDAit is recommended that the population consume a minimum of 28 grams of fiber daily and limit your intake of added sugar no more than 50 grams. These nutritional guidelines seek to guide towards a balanced diet, in a context where the consumption of ultra-processed foods (UPF) has increased significantly.
The ultra-processed foods They are characterized by their low amount of fiber and high levels of sugar, fat and salt, compounds that give them intense and appetizing flavors, making them considerably attractive to the consumer. This combination of ingredients helps make these products practically irresistible.
Given this situation, the review of nutritional labels It emerges as a fundamental practice to understand what is really being consumed, allowing individuals to make more informed choices regarding their diet. The diversity among UPF is significant, varying enormously in terms of nutritional content. Even similar products from different brands may have a different composition in terms of additives and nutrients.
For people who are fond of snacks, it is advisable to carefully examine what they usually consume. Products like chips and biscuits are often highly processed. “What we really don’t do well in the United Kingdom and in USA “It is fast eating, and that means that in those moments of rush we turn to highly processed foods,” said Patel.
However, she sees this as an opportunity to reduce the intake of ultra-processed foods by opting for healthier snack options. “It could be an apple with a few almonds. It is a simple and transportable option that will be nutritious and balanced.”, he indicated. “If you really feel the need for your chocolate fix, you can have a piece of fruit and then some chocolate, which will probably result in less consumption of processed snacks overall,” she suggested.
Changing eating habits represents a challenge that requires adjustments in behavior and a personalized strategy for each individual. This was explained by Patel, who expresses the importance of adopting changes that adjust to the preferences and capabilities of each person.
Based on their recommendations, some may benefit from a radical approach, cutting out unhealthy foods immediately, while others may find it more effective to make minor, progressive adjustments to their diet.
Patel suggests starting with changes that are achievable and sustainable over time, gradually building on them. For example, for those who find in snacks a significant source of ultra-processed foods (UPF), starting by reducing your consumption could be an effective first step.
Later, you could move towards improving other meals of the day such as breakfast and lunch. This incremental approach allows for a more manageable transition to healthy eating, tailored to individual circumstances and needs.
