There is unanimity – and rotundidad – between the experts in nutrition when qualifying to the ultra-processed foods as the bad guys from the movie. Its ubiquity and popularity in the context of the current style of eating has led to repeated warnings from different quarters about the negative consequences for the health of their excessive consumption. So, for example, a recent report from the Pan American Health Organization (PAHO), WHO dependent, alert on the worrying prominence of these foods in the daily menus, and urges that measures be taken to reverse this trend.
How to identify ultraprocessed foods
It’s not always easy be clear about what is meant for ultra-processed foods, as they are usually described more for what they are not – healthy, natural, without additives – than for their intrinsic hallmarks. According to the PAHO report, ultra-processed foods are industrial formulations made mainly from substances extracted or derived from other foods, as well as additives and preservatives that give them color, flavor and texture, which it makes them more appetizing. “These products are nutritionally unbalanced because they have a high sugar content, Total fat, saturated fats i sodi, And a low content in protein, dietary fiber, minerals and vitamins compared to unprocessed or minimally processed products, dishes and foods, ”the report says.
There is also strategies such as the NOVA system (Which classifies foods according to the degree of processing they have received in their preparation) that facilitate their identification and make it clear which foods fall into this category:
- soft drinks, Carbonated and energy drinks.
- Snacks sweet and savory.
- bakery, Cookies and industrial sweets.
- Pizzas, Pasta and other pre-cooked options.
- ice cream.
- desserts lactis.
- Breakfast cereals.
- Hats energy.
- Sauces and dressings.
- sweets.
- soups and instant noodles.
- Nuggets and chicken and fish sticks.
- sausages and sausages.
- margarines and spreads.
- prepared meals frozen or non-perishable.
Risks of a diet rich in ultraprocessed
Research that endorses and warns about the risks of following one diet rich in ultra-processed foods they are numerous and constantly updated. All point to the role that these foods play in the development of chronic diseases such as diabetes, les cardiovascular diseases or he cancer, In addition to its direct involvement in soaring levels of overweight and obesity which are being registered worldwide.
For example, a recent research published in the journal He British Medical Journal showed that increasing the presence of these foods in the diet by 10% also increased by more than 10% the risk of developing some type of tumor in general i breast cancer in particular.
Also in April this year, the results of a study conducted by experts from the Center for Biomedical Research in the Network of the Pathophysiology of Obesity and Nutrition (CIBERobn) demonstrated the close relationship that exists between the consumption of these foods and the fat accumulation which occurs in the body related to age (in adults over 55 years), especially visceral fat, which is directly involved in pathological processes such as inflammation and insulin resistance.
More data: the latest survey of the Spanish Society of Obesity (Seedo) reflected the high incidence of overweight and obesity among young Spaniards aged 16-30, also showing that more than 61% consume processed food daily (Especially potatoes, soft drinks, nuggets, energy bars …) and that this consumption is higher in men than in women (67 versus 55 percent).
Why do we like them so much?
the hitch that produce the ultraprocessed foods is not fortuitous, but, as it comments to Take carePlus Ana Sánchez, Dietitian and nutritionist and head of the blog No Diets, “These foods are specifically made for your consumption is addictive and difficult to abandon, even though its negative and detrimental health consequences are known. “
For its part, Nicolás Romero, Director of the Advanced Nutrition and Obesity Unit of the Vithas Nisa Pardo Hospital in Aravaca, From Madrid, explains in his book Eat well to be well (Planet) that the processed products that are made with salt, sugars and fats have been designed in laboratories by qualified technicians in the food industry to activate constantly dopamine system. So when you try them, “they get you to eat them non-stop, even if you can’t explain why you like them so much.”
Therefore, the attractiveness of ultraprocessed is directly associated with impact they have on the brain, And specifically to dopamine which, according to Dr. Romero, is a neurotransmitter that regulates the motivation circuit, The learning process and reward system that provides us with well-being. “Motivation and learning are activated with everything we like (in this case, the ultraprocessed), making us enjoy it more intensely. But when the dopamine system works, it will need more and more of the same stimulus to keep its reward effect constant. That’s why we lose control of some of the triggers that drive it, such as processed food. ”
To all this process at the neuronal level must be added a more practical but equally relevant reason for the increase in consumption of these products: their easy preparation and the modality heat / open and ready which many of them adopt and which makes them fit perfectly into the current lifestyle, characterized by speed and lack of time.
Plan to take off-: how to forget about these foods
Is it possible to curb the appetite for ultra-processed foods? “The functioning of this brain circuit in which dopamine is involved is innate and we cannot modify it, but what is in our hands is train the will to make decisions and thus avoid an addictive dependency, ”says Romero.
For his part, Sanchez offers a series of practical guidelines to leave both the dependency Regarding ultraprocessed foods such as their usual presence in the pantry and refrigerator:
Don’t give them too much importance
“The best advice that can be given to a person, whether overweight or not, who abuses ultraprocessing is to introduce in all their meals fresh and natural foods, Like those found in traditional markets, and do not insist so much on stopping consuming ultraprocessed, as the psychological resistance so strong that it usually produces this change can make the dependence even more intense, says the expert.
In the same vein, Romero says that in the consultation he meets many patients who they are not able to give up to these products despite having enough information and resources to follow a healthy diet. “They know the benefits of unprocessed food, but continually putting pressure on the risks of ultraprocessing is counterproductive.”
Remove and put gradually
the “I’ll leave it tomorrow” it is not the best strategy when it comes to breaking the bond with these foods. “The ideal is to perform the transition from the protagonism of the ultraprocessed ones towards an increasingly healthy diet progressively, so that as the fresh and natural foods increase, the processed ones move. By doing so, less anxiety is generated and the change in eating pattern is easier, because there are no bans on any food, ”says Sánchez.
Planning in the face of improvisation
According to the nutrition expert, to achieve success in changing habits it is essential to spend time doing good menu planning: “It’s the best way to ensure that food is chosen from a reasonable perspective, you take control of what you eat and last-minute improvisations are avoided (which mostly tend to side with ultraprocessed options). “
To do this, Sánchez recommends designing a weekly menu that includes healthy and natural foods according to a basic script: fruits, vegetables, Legumes, meats, fish and eggs. “Then make a list of all the ingredients needed to make the menu and go buy them in the necessary quantities.”
Train culinary skills
Encouraging yourself to cook can become one of the most stimulating factors both to raise awareness and check first hand the differences between ultra-processed and “real” foods and to make tasty and desirable recipes that lower the appetite of the “ready to eat.” “Get a recipe for healthy food, easy and quick and having it on hand comes in handy in these times when ideas for cooking are lacking. It’s a good idea to include recipes for your favorite dishes in a healthier version. “
Batch cooking as an option
To deal with the lack of time, Sánchez proposes to point to one of the culinary trends in fashion and use it in favor of the process of “deactivation” of the processed: the batch cooking. “It’s a good solution to this common situation of not having time to cook healthy dishes on a daily basis. It’s about choose a day of the weekend and cook in a few hours weekly menus, thus avoiding having to improvise and get your hands on processed food, ”says Ana Sánchez.
Family involvement, the best ally
According to a recent study conducted by scientists from the Open University of Catalonia (UOC) and the Autonomous University of Barcelona (UAB), Establish some routines at family meals, such as sharing food, sitting around the table without digital devices, or having a pleasant conversation favors better food selection, Urges to eat more slowly and makes teenagers better recognize the feeling of satiety in meals, thus avoiding obesity. Evidence like this offers a very favorable framework for winning the “war” on ultraprocessed and, most importantly, to teach children and young people (a population group with a high consumption of these foods) the guidelines of a healthy nutrition. “It’s a great strategy to cook and plan family menus because, being a teamwork“It generates greater motivation and involvement and, with it, a greater expectation of success,” says Sánchez.