Ultra-processed foods are common in modern diets, but their consumption poses significant health risks .

According to the medical scheme Affinity Health, that’s because ultra-processed foods undergo extensive industrial processes and contain multiple ingredients, including substances not typically used in home cooking.

These foods often have additives such as preservatives, sweeteners, colourings, flavourings, and emulsifiers to enhance flavour, texture, and shelf life.

Affinity Health listed examples of ultra-processed foods:

Snack Foods: Chips, sweets, and packaged cookies.
Sugary Beverages: Fizzy and energy drinks, and some fruit juices.
Fast Food: Burgers, fries, and pizza from fast-food chains.
Pre-Packaged Meals: Instant noodles, frozen dinners, and canned soups.
Breakfast Cereals: Many commercially produced cereals and bars.
Processed Meats: Bacon, sausages, hot dogs, and deli meats.

Affinity Health’s chief executive officer, Murray Hewlett, said ultra-processed foods were popular because they were convenient, affordable, and often have a longer shelf life.

He said this made them especially appealing to people with busy lives or tight budgets

"However, frequently consuming ultra-processed foods is associated with numerous health problems," said Hewlett.

He said by understanding these foods and why they should be avoided, you can make more informed choices that support your health and well-being.

“Prioritising whole, minimally processed foods, cooking at home, reading labels, and being mindful of marketing tactics are all effective strategies for reducing your intake of ultra-processed foods,” said Hewlett.

Affinity Health said the problem with ultra-processed foods was that they have nutritional deficiencies.

Eating these foods may lead to obesity, diabetes, heart disease, and cancer, and negative impact on digestive health.

“Recent studies point to a connection between eating ultra-processed food and mental health problems, including anxiety and sadness. These foods' additives and artificial ingredients may negatively affect brain function and mood.”

According to Hewlett one of the main reasons for the popularity of ultra-processed foods is their convenience. They are easy to prepare, require little to no cooking skills and sometimes work out cheaper because their longer shelf life means less spoilage.

“Ultra-processed foods are also often highly palatable and consist of ingredients that stimulate the brain's reward system, making you crave more.”

Affinity Health said reading food labels was crucial for identifying ultra-processed foods.

Ultra-processed foods have lengthy ingredient lists, especially those with unrecognisable or chemical-sounding names.
Look for additives such as preservatives, colourings, flavourings, and sweeteners.
High-added sugars, sodium, and unhealthy fats are common indicators of ultra-processed foods.

Tips for reducing the intake of ultra-processed food include focusing on whole foods. “Focus on eating foods as close to their natural state as possible. Healthy options include fruits, vegetables, whole grains, nuts, seeds, and lean proteins.”

Preparing meals at home allows you to control the ingredients and avoid unwanted additives.

By planning your meals and snacks ahead of time, you can avoid the temptation of ultra-processed foods. “To make healthier choices more convenient, keep nutritious snacks like fresh fruit, nuts, and yoghurt within easy reach.”

Hewlett advised consumers to be aware of marketing tactics that promote ultra-processed foods as healthy or necessary.

“Just because a product is labelled as ‘natural’ or ‘low-fat’ doesn't mean it's good for you.”

The medical scheme added that staying well-hydrated by drinking plenty of water throughout the day can help curb cravings for sugary drinks and snacks.

The Mercury

#cooking-tips

Here’s how ultra-processed foods are impacting your health

Tantalise the tastebuds with this red lentil dhal with cloud eggs recipe

6 essential tips for cooking with stainless steel

4 nutritious foods you should stop throwing away