There is a common saying that “You are what you eat,” but what if half of the calories people consumed were ultra-processed? This is exactly what researchers at the Johns Hopkins Bloomberg School of Public Health discovered in a recent study published in the Journal of Nutrition.
After reviewing the 2018 data from the National Health and Nutrition Examination Survey of adults 20 and older, researchers noticed that 54% of calories consumed at home were ultra-processed. This percentage was 67.1% for calories consumed away from home and could be higher considering limitations of the study that people underreported the amount of unhealthy foods they consumed. The authors attributed these trends to cultural and economic factors that make ultra-processed foods a popular choice.
A food is considered ultra-processed when it has been artificially changed from its natural form and typically can’t be made with ingredients from home. Foods become ultra-processed with the addition of ingredients like sweeteners, additives, and preservatives so that they last longer. Most junk foods, such as sodas and instant noodles are seen as ultra-processed foods.
Ultra-processed foods.
Although it may be more convenient to get takeout from a fast food restaurant, the authors of the study stated the importance of choosing less processed foods that can be prepared at home with fresh ingredients.
Many comfort foods– chips, boxed mac and cheese, candy bars, ice cream– are ultra-processed, which could lead to overeating foods with poor nutrients. Another study observed the effect of having one group consume mostly ultra-processed foods and the other group to eat mostly unprocessed foods for two weeks. In the former group, participants were found to have eaten 500 more calories each day compared to those who ate predominantly unprocessed foods and gained an average of two pounds. Conversely, the unprocessed foods group lost two pounds on average throughout the study.
Clearly, opting for minimally processed, whole foods (like fresh fruits, vegetables, and proteins) instead could help combat diet-related health issues such as obesity, high blood pressure, and diabetes.
Some states are taking initiative to improve healthy food options. For example, California was the first U.S. state to prohibit the use of ultra-processed ingredients in school lunches. Implementation would begin in 2028 with the goal of eliminating all ultra-processed menu items by 2035. Indiana may also follow this route with the pending proposal of House Bill 1137.
With increasing rates of ultra-processed food intake, the authors concluded the need for improved policies to make healthier alternatives more accessible. Such policies, in addition to individuals’ own mindful food choices, can greatly improve people’s quality of life.
Featured Image: Anna
