▲ Ultra-processed foods increase the risk of cardiovascular disease, Harvard Medical School lists the top 7 ultra-processed foods. (iStock image)
Earlier studies have pointed out that daily consumption of “ultra-processed foods” with a lot of preservatives, coloring and MSG added may increase the risk of premature death.Published in Harvard Health Publishing, a publication of Harvard Medical Schoolarticleexplaining what “ultra-processed foods” are and their health effects.
What is “ultra-processed food”?
The article pointed out that processed foods are basically made by adding salt, oil, sugar or other substances. The processing process will change the natural state of the food. Examples include canned, candied fruit, bread, etc. Most processed foods contain two to three ingredients.
And some highly processed or ultra-processed foods may have more added ingredients, such as sugar, salt, fat, artificial colors or preservatives. Ultra-processed foods are primarily made from substances extracted from food, such as starches, added sugars, and hydrogenated fats, and may also contain additives such as artificial colors, flavors, and stabilizers.
Frozen foods, sodas, hot dogs and cold cuts, fast food, cookies, cakes, and salty snacks are all ultra-processed foods.
How do processed foods affect health?
The article cites a study published in the British Medical Journal (The BMJ).Research, referring to the dietary records of 100,000 French adults over a five-year period, the researchers found that people who ate more ultra-processed foods had a higher risk of cardiovascular disease, coronary heart disease and cerebrovascular disease. While such large observational studies do not prove cause and effect, research does show an association between ultra-processed diets and cardiovascular disease.
How to Identify Ultra-Processed Foods?
The article mentioned that the intake of ultra-processed foods should be avoided or limited as much as possible, and through the following examples, it is helpful to understand and distinguish whether the food is minimally processed, processed, or ultra-processed.
| minimal processing | processing | ultra-processing |
| corn | canned corn | Corn chips |
| apple | Apple juice | apple batch |
| Potato boy | Baked Potato | French fries |
| carrot | carrot juice | Carrot Cake |
| wheat | flour | biscuit |
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Leslie, a registered dietitian in Hong Kong, said in an interview that “ultra-processed food” is not a new concept, as more and more processed foods are introduced in the market, making these unhealthy foods more accessible to the public.
He explained that due to their busy lives, many people choose to go out to eat, but in fact many restaurants, such as fast food restaurants and even vegetarian restaurants that advertise healthy eating, also use processed food when preparing food, so the food eaten at the table is actually It has become “processed and reprocessed food”, which has greatly increased the amount of processed food consumed.
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Responsible editor: Luo Jiaxin