Unless you make all your food at home from scratch -- and even then -- processed food is practically unavoidable. But there are degrees of processing and research has linked ultra-processed foods to a number of health problems. What to know:
-processed. Their ingredient lists are limited to two to three items, but they are typically ready to eat right out of the package.
“You’re introducing ingredients that shouldn’t be there in the first place, that don’t naturally exist in food and instead are brought in purely by human preparation,” says Qi Sun, MD, ScD, an associate professor of nutrition at Harvard University. “You basically destroy the structure of the food and reorganize it -- introducing a new food matrix.”and fiber -- that make it nutritious. It’s also the food’s structure.
Experts can’t say for sure whether the harm in ultra-processed foods is in what these foods contain or what they lack. “It’s probably both,” says Sun. “Certain chemicals, preservatives, sweeteners -- even the ones that don’t have any calories -- may potentially interfere with metabolism. We know these foods are not good for us, but there’s also a lot we still don’t know.
That could explain the results of a recent experiment. In the study, 20 healthy adults stayed in a lab under close surveillance for 28 days. Ten of them received a diet of mostly ultra-processed foods, including white bread, lunch meats, cheese slices, chips, and artificially sweetened diet drinks. The other 10 received the exact same amount of calories, sugars, fiber, fat, and carbohydrates per meal, but only in the form of unprocessed and minimally processed foods.
And, with his stomach’s restricted capacity for food and his body’s limited ability to absorb it, there was no room for empty calories. “Now that I was only eating a small amount of food, I had to make sure that it was filled with the nutrients that I needed.” Dietitians and food industry professionals alike warn that it’s not about replacing one junk food with another seemingly better one. Don’t be swayed by labels on ready-to-eat convenience foods, like chips and cookies, that read “natural” or “organic.” You’re still likely to find unrecognizable words among the ingredients.
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