Food processing is any change of a food from its natural state. It involves processes such as washing, heating, cooling, grinding, refining and packaging. Food processing also includes adding ingredients such as salt, sugar, oils or other fats to help the food last longer and taste better.

Nova is a food classification system that groups foods according to how much they have been altered or processed:

• Group 1 – Unprocessed or minimally processed foods: These are whole foods such as fresh fruits, vegetables and eggs. Minimally processed foods are whole foods that have been dried, ground, roasted, sliced, pasteurized, or frozen. These include frozen foods with no added ingredients, whole grains, nuts and seeds without added salt or sugar, and fresh or frozen meat, poultry and fish.
• Group 2 – Oils, fats, sugar and salt: These foods are made from whole foods using processes such as pressing, refining, milling, grinding and drying. They are used for seasoning, cooking or preparing food in Group 1.
• Group 3 – Processed foods: These are foods made by adding salt, oil, fat or sugar from group 2 to group 1 foods. Group 3 foods undergo processing to make them safe to eat and convenient to use and to improve their shelf life or taste. Examples include cheeses, fresh bread and canned fruit, vegetables and fish.
• Group 4 – Ultra-Processed Foods (UPFs): These are foods made using additives such as preservatives, antioxidants, stabilizers and emulsifiers. UPFs contain few or no whole foods. Most UPFs are high saturated fatsalty and refined carbohydrates such as white flour and added sugar. Commercially prepared sweet or savory packaged snacks, reconstituted meat products, soy burgers, ready-to-heat meals, sweetened breakfast cereals, ice cream and sweetened beverages are examples of UPFs.

UPFs AND YOUR HEALTH

UPFs are formulated to taste too good so you’ll keep eating them. Because they are low fiberUPFs are digested quickly so you still feel hungry. These factors make it easy to overeat these foods. UPFs also provide very little nourishment. They are:

• High content of sugar, fat and calories
• Full of food additives
• Low content of fibre, minerals and vitamins

Due to their convenience, taste appeal and the fact that they are readily available, UPFs form a large part of many people’s diets.

• UPFs are often chosen over healthier food options like fresh fruits, vegetables and whole grains.
• More than 50% of the daily calories in the average American diet come from UPFs. Children get more than 60% of their calories from such foods.
• Sandwiches such as burgers, salty snacks, sweet pastries, and sweetened beverages are among the top 4 sources of calories from UPFs among youth and adults in the United States.

Studies have shown that a high intake of UPFs is associated with certain health conditions, including:

NOT ALL PROCESSED FOODS ARE BAD

Health experts agree that whole foods are the foundation of a healthy diet. However, some processed foods also have a place. Food processing has important advantages:

• Food safety and preservation: Processing helps ensure a safe and consistent food supply and long shelf life for many foods. For example, milk pasteurization is essential to kill harmful bacteria. Freezing or canning vegetables retains their nutrients and preserves them so they can be eaten long after fresh produce rots.
• Fortification: Extra vitamins and minerals are added to some processed foods to help children and adults get the nutrients they would otherwise lack.
• Convenience: Many families lack the time or money to buy and prepare whole, fresh foods for every meal. It’s easier and more cost-effective to buy bread, frozen or canned vegetables, dried beans or fortified healthy breakfast cereals without compromising on nutrition.

Processed foods can be safe and healthy if they are low in fat, salt, sugar and additives. On the other hand, UPFs are never a healthy option and should be consumed sparingly.

TIPS TO HELP YOU MAKE HEALTHY CHOICES

It can be difficult to know which processed foods are good for you and which are not. Here are some tips to help you identify UPFs and make healthy choices:

• Learn to read food labels. Food labels provide you with information on calories, number of servings and nutrient content of packaged foods.
• Always look at the ingredients list. Food brands list the ingredients in order of weight (most to least). The first 3 ingredients on the label can give you a good idea of ​​what you are actually eating.
• Try to choose products that have fewer ingredients. If you see a long list of ingredients that you don’t recognize as food, the product is highly processed and should be avoided.
• Look for words like stabilizers, emulsifiers, artificial colors or dyes, flavor enhancers, and other additives. Most products with these ingredients are UPFs.
• Avoid products with a high sugar content. Sugar can have names such as maltose, corn syrup, brown sugar, fruit juice concentrate, honey, agave nectar, barley malt syrup or dehydrated cane juice.
• Avoid products that contain a high amount of hydrogenated oils (found in margarine, baked goods, fried foods, etc.). Choose products with low and zero saturated fat trans fatty acids.
• Choose low sodium products. You can reduce the salt content of canned vegetables by rinsing them in water.
• Avoid products that contain additives such as monosodium glutamate (MSG), sodium sulfites, nitrates, and nitrites such as sulfur dioxide, sodium bisulfite, or sodium sulfite.
• Products such as some yogurts, protein bars and sports drinks contain added sugar and artificial ingredients, even though they are marketed as healthy foods.
• It is fine to choose foods enriched with added vitamins and minerals such as calcium, iron and vitamins A, D and E.
• Make sure most of your meals are made with unprocessed or minimally processed foods.