Most of us know about the dangers of ultra-processed foods (UPFs). They increase the risk of cardiovascular disease, diabetes, cancer and a whole host of other nasty health problems, apart from increasing the size of the waistband.
But given the definition of UPFs is so broad – any food that contains ingredients not normally found in the home kitchen, such as artificial colours, flavors and preservatives – it can be difficult to know where to start when trying these out. cut your diet.
That’s why we asked Kayla Daniels, registered nutritionist and founder of Kayla’s Nutrition, about nine of the ultra-processed foods that are most harmful to your health. This way you know exactly what to avoid the next time you do your weekly shopping to best improve your well-being.
Protein yogurt
Many of us think that egg-white yogurts are a way to help us build muscle faster at the gym, but Kayla points out that many yogurts are “packed with health-damaging thickeners, gums and artificial sweeteners to improve texture and taste.”
“Sweeteners in particular can confuse the body,” Kayla warns, “tricking the brain into believing that sugar is being consumed, causing the release of insulin.” Over time, frequent consumption of these products can contribute to insulin resistance, which is linked to chronic diseases such as diabetes.
Vegetable milk
Plant-based milk alternatives are often advertised as a much healthier choice than regular cow’s milk. But as Kayla points out, many products contain processed ingredients such as refined seed oils and thickeners in much higher amounts than the normal substances.
“Refined seed oils can be high in omega-6 fatty acids, which when consumed in excess can contribute to inflammation and other health problems,” says Kayla. ‘The thickeners added to plant milks are often added to improve texture and stability (meaning they stay fresh longer), but they can actually disrupt digestion and lead to gut health problems over time.’
Protein bars
Another go-to snack for the gym, we often think of protein bars as a healthier alternative to a chocolate snack. In fact, Kayla says, they’re packed with various additives that could potentially be harmful to your body.
‘These bars often contain artificial sweeteners, which can lead to a craving for more sweet treats and negatively impact the health of your gut, making it harder for your body to fight off disease. Palm fat is also commonly used in protein bars, which is very high in saturated fat, increasing the risk of high cholesterol and ultimately heart disease.”
Meal replacement shakes
Kayla Daniels, registered nutritionist and founder of Kayla’s Nutrition
If you want to lose weight, meal replacement shakes are an easy way to reduce your calorie intake.
But while they may seem like a convenient option when you’re short on time, the additives and thickeners they contain can wreak havoc on your gut health.
“These types of ingredients compromise the integrity of the intestinal lining,” says Kayla, which can lead to potential digestive problems like colitis.
‘Additionally, the presence of artificial ingredients can disrupt the delicate balance of microbes in the intestines, which plays a crucial role in overall health and immunity.’
Granola bars
Although granola bars are marketed as a healthy snack, they can be surprisingly unhealthy due to their high sugar content, especially if they contain oats.
“Many brands add significant amounts of sugar to improve the taste and texture, making these bars more like candy than a healthy option,” Kayla explains. ‘Even those that claim to be ‘natural’ or ‘organic’ can still pack a big sugar rush, which can lead to energy spikes followed by crashes, ultimately affecting mood and focus.”
Mass-produced white bread
A mass-produced white bread contains about 15 ingredients, compared to the four natural ingredients (yeast, salt, flour and water) found in a sourdough loaf.
“This type of bread is made with refined flour, which has fewer nutrients and fiber than regular flour,” says Kayla.
‘They’ve also added emulsifiers, which disrupt the mucus barrier along your intestinal wall, feed bad bacteria and can lead to inflammation in your microbiome.’ This can lead to a variety of chronic inflammatory diseases, from diabetes to ulcerative colitis.
Instant noodles
They may be convenient, but instant noodles are incredibly high in sodium, which raises your blood pressure and can ultimately contribute to heart disease and stroke.
“Many also use the flavor enhancer monosodium glutamate, or MSG,” Kayla adds. ‘It has been proven that this has negative effects on your brain and can lead to migraines, hyperactivity, nausea and mild brain inflammation.
Sausages
Sausages are a breakfast staple, but they are a UPF that can cause real damage to both your respiratory and digestive systems.
“Sausages contain sodium metabisulfite, a preservative linked to asthma-like allergies, shortness of breath, and lung irritation,” Kayla suggests.
‘Processed meats such as sausages, bacon and frankfurters are also made with nitrates and sodium, which have been linked to bowel cancer.’
Diet colas
Many of us choose diet sodas because they contain fewer calories and sugar than their full-fat alternatives. But Kayla explains that the chemicals used to make them taste sweet mean they’re probably just as bad as the real deal.
They can be “laden with artificial sweeteners that can alter our gut microbiome,” she says, with recent studies linking soft drinks to bacterial infections, sepsis and even organ failure.
‘The soft drink also stimulates insulin release from the pancreas, and if consumed too often it can therefore lead to insulin resistance and type 2 diabetes.’