More than half of the energy an average person consumes comes from ultra-processed foods. They’re convenient, appealing, and heavily marketed, but research shows they can negatively impact health. This article explores what ultra-processed foods are, how to identify them, and whether your favorite breakfast cereal falls into this category.
What Are Ultra-Processed Foods?
The term “ultra-processed foods” originates from the NOVA food classification system, developed by researchers at the University of São Paulo, Brazil. This system categorizes foods based on their processing level:
- Unprocessed or Minimally Processed Foods: These are foods in their natural state or with minimal alterations, such as fruits, vegetables, milk, fish, pulses, eggs, nuts, and seeds without added ingredients.
- Processed Ingredients: These ingredients, like salt, sugar, and oils, are typically added to other foods.
- Processed Foods: These foods combine ingredients from groups 1 and 2 and are altered in ways that home cooks could replicate, such as jam, pickles, tinned fruits and vegetables, homemade breads, and cheeses.
- Ultra-Processed Foods: These foods usually contain more than one ingredient rarely found in a home kitchen. They often include additives like preservatives, emulsifiers, sweeteners, and artificial colors and flavors, resulting in a long shelf life.
Identifying Ultra-Processed Foods
Examples of ultra-processed foods include:
- Ham and sausages
- Mass-produced bread, breakfast cereals, instant soups
- Crisps and biscuits
- Ice cream and fruit-flavored yogurts
- Carbonated drinks and certain alcoholic beverages.
Alt text: A variety of ultra-processed breakfast foods are displayed, including cereals, pastries, and sugary snacks, emphasizing the presence of processed ingredients in common breakfast items.
The Potential Downsides of Ultra-Processed Foods
Ultra-processed foods often have high levels of saturated fat, salt, and sugar. Consuming them can displace more nutritious foods in our diets. Additionally, the additives in these foods might contribute to adverse health effects.
The processing itself can also affect how our bodies react to food. Studies show that eating whole nuts results in less fat absorption compared to consuming ground nuts where oils are released. Another theory suggests that diets high in ultra-processed foods can negatively impact gut health.
Further research is needed to isolate the specific elements responsible for the potential harm: is it a particular ingredient, their combination, or an overall unhealthy lifestyle associated with diets high in these foods? Regardless, reducing intake seems sensible due to the high salt, sugar, and saturated fat content.
Is Cereal Processed Food? Specifically, is Cereal Ultra-Processed?
While the term “processed food” can be broad, it’s essential to consider the degree of processing. When considering “Is Cereal Processed Food?”, the answer often leans towards “yes,” particularly for many breakfast cereals. Many popular breakfast cereals and mass-produced bread often fall into the ultra-processed category because of added emulsifiers, sweeteners, and artificial colors and flavors.
The NOVA system has faced criticism for categorizing foods like whole-grain bread and some cereals alongside less nutritious options such as pre-prepared meals, sausages, and sweets. Plant-based meat and cheese substitutes are also typically ultra-processed.
Despite these criticisms, the NOVA system remains widely used in research and has helped establish a link between diets high in ultra-processed foods and poorer health outcomes.
Cheese and Processing
Most freshly-made dairy cheeses like Cheddar, Brie, mozzarella, and Edam are considered processed foods due to pasteurization, fermentation, or aging.
However, cheese slices, spreads, some shredded cheeses, and flavored cheeses are often ultra-processed. These products undergo industrial processing and may contain added fats, sugars, salt, preservatives, sweeteners, emulsifiers, and artificial colorings. Vegetarian and vegan cheeses can also be heavily processed.
Choosing traditional cheeses, like a block of Cheddar, and slicing it yourself can be healthier and more cost-effective. Remember to moderate your intake due to the high salt and saturated fat content.
Should You Eliminate Ultra-Processed Foods?
Completely eliminating ultra-processed foods may not be feasible for most people due to time and budget constraints.
While growing evidence suggests potential negative effects on heart health and circulation, the Scientific Advisory Committee on Nutrition (SACN) advises caution when making dietary recommendations due to research limitations.
Instead of complete elimination, focus on balancing your diet. Include minimally processed foods like fruits and vegetables, and prioritize home cooking.
When choosing ultra-processed foods, opt for those with greater nutritional value, such as wholegrain bread and cereals or baked beans, over crisps, sweets, or pizzas. Reading food labels will help you identify and reduce foods high in sugar, salt, or saturated fat.
Strategies for Reducing Ultra-Processed Food Intake
Consuming a lot of processed foods can limit the intake of healthier options like fruits, vegetables, fish, unsaturated oils, pulses, nuts, and seeds. Consider making the following swaps:
- Replace flavored yogurts with plain yogurt and add fresh, frozen, or dried fruit.
- Cook sauces and ready meals in larger quantities at home and freeze individual portions.
- Choose porridge with fruit and nuts over sugary, low-fiber breakfast cereals.
- Opt for fresh, baked, or stewed fruit instead of store-bought fruit pies or cakes.
- Snack on nuts instead of biscuits with your afternoon tea.
The Latest Research on Ultra-Processed Foods and Heart Health
Several studies have linked higher consumption of ultra-processed foods to an increased risk of:
- High blood pressure
- Cardiovascular disease
- Heart attacks and strokes
- Early death
One study, presented at the European Society of Cardiology Congress in August 2023, tracked 10,000 Australian women for 15 years. Those with the highest intake of ultra-processed foods were 39% more likely to develop high blood pressure.
Another analysis of 10 studies involving over 325,000 men and women revealed that those who ate the most ultra-processed food were 24% more likely to experience serious heart and circulatory events. Each 10% increase in daily ultra-processed food intake was associated with a 6% rise in heart disease risk.
A 2019 study following 19,899 university graduates in Spain also showed a link between ultra-processed foods and early death. Participants in the highest intake group (more than 4 servings per day) were 62% more likely to have died after an average of 10.4 years than those in the lowest consumption group (less than 2 servings per day).
These observational studies indicate associations but cannot prove causation. Other factors could contribute to these findings. However, even after considering other dietary aspects like saturated fat, salt, and sugar intake, researchers in the Spanish and Australian studies found similar increased risks, suggesting the processing itself may be harmful.
BHF Senior Dietitian Victoria Taylor emphasizes that these studies only show associations and that the classification of ultra-processed foods is broad. Further research is needed to understand the underlying reasons for these links.
She recommends a Mediterranean-style diet rich in minimally or unprocessed foods like fruits, vegetables, fish, nuts, seeds, beans, lentils, and wholegrains, along with regular exercise and avoiding smoking, to lower the risk of heart and circulatory disease.
Takeaway
While the convenience of processed foods is undeniable, understanding their potential impact on your health is crucial. As for the question “is cereal processed food?”, remember that many breakfast cereals are indeed highly processed. By making informed choices and focusing on a balanced diet rich in minimally processed foods, you can take proactive steps toward a healthier lifestyle.
