What ultra-processed foods do we eat and why does it matter to our health?

Nearly half of what Canadians eat is ultra-processed foods harm to health And are under investigation.

This week, medical researchers pointed to ultra-processed foods as a possible culprit behind the rising rates Colorectal cancer in young adultsThese foods were linked to overeating in previous studies obesity, type 2 diabetes And heart disease,

At the same time, there has been an increase in ultra-processed foods in our diet,

“We believe that ultra-processed food may actually have a role in making the gut less healthy,” said Dr. Andrew Chan, senior author of the study and a gastroenterologist at the Mass General Brigham Cancer Institute in Boston.

Eating too many ultra-processed food and drink products, such as eating outwith some unprocessed or minimally processed Foods — such as pre-washed and peeled vegetables and dried or canned legumes (beans, peas and lentils) without added salt — also make a difference, he says. registered dietitian Those who study the health of the Canadian population.

What are ultra-processed foods?

As the name suggests, the foods are highly processed. Think about mass-produced bread; Many breakfast cereals with added sugar; instant soup; frozen dinners; and processed meats such as hot dogs and cold cuts laden with salt, preservatives and additives.

Sauces, spreads and spices, and sugary or artificially sweetened beverages are also on the list of those used in the latest cancer studies.

Snacks, both packaged salty and sweet, are included, as well as desserts.

What’s in them?

Ultra-processed foods are mostly made up of fats, starches, added sugars, etc. hydrogenated fat take out From foods.

Foods in this category may also be loaded with preservatives, making them shelf-stable in the grocery store and pantry.

They don’t have a lot of fiber, and often contain artificial sweeteners, said Dr. Shady Ashamalla, a surgical oncologist at Sunnybrook’s Odette Cancer Center who treats colon and rectal cancer.

Protein isolates or glucose/fructose syrup are other common types of ingredients.

Ultra-processed foods may also contain additives such as artificial colors and flavors or stabilizers.

How are they classified?

There are a few ways to group foods.

Below NOVA Food Classification System – Developed by researchers at the University of Sao Paulo in Brazil in 2009 – Freshly baked bread, freshly made cheese, salted nuts and bacon are all considered processed, because they have salt, sugars and fat added to preserve them or make them more palatable.

Nova classifies food based on how much it has been processed, ranging from unprocessed or natural foods to ultra-processed foods.

Are some worse than others?

Generally, when there is a meal highly processed And given its long list of ingredients, scientists say nutrient density may be affected while health risks may increase.

But there are exceptions and some foods difficult to classifySuch as some calcium-rich yogurt and most high-fiber cereals.

How can I start eating less?

“We know that what we eat is directly related to our socioeconomic class,” Ashamalla said. “And we know that ultra-processed foods are convenient and they’re fast.”

Reducing the amount of ultra-processed food we eat is beneficial, Ashamalla said.

But that means buying fresh or flash-frozen ingredients when possible. cooking at homeDoctors and dietitians suggest.

Unprocessed or minimally processed foods generally do not require labels.

Think vegetables, grains, beans, fruits, nuts, meat, seafood, herbs, spices, garlic, eggs, and milk. Heart & Stroke suggests making these real, whole foods the basis of your diet.