Column: Lloyd On Ultra-Processed Foods & More
[Column written by Julia Lloyd]
In recent years, ultra-processed foods have become a major topic in conversations about nutrition. Many people wonder whether these foods are harming our health and if they should be avoided altogether. The reality is more nuanced: while some ultra-processed foods may contribute to poor health when consumed in excess, others can still fit into a balanced diet.
“This discussion is particularly relevant for many communities, including Bermuda, where diet-related chronic diseases remain a serious concern. More than 13 percent of Bermuda’s population has been diagnosed with diabetes and more than half of residents live with at least one chronic condition such as diabetes, heart disease or kidney disease. Diet is only one part of the picture, but it plays an important role in long-term health.
How foods are classified
To understand the issue, it helps to start with how foods are classified. One commonly used system, known as the NOVA food classification, groups foods according to the level of processing they undergo.
At one end are unprocessed or minimally processed foods such as fruits, vegetables, eggs, milk and whole grains. These foods are close to their natural state and provide many essential nutrients.
The next category includes processed culinary ingredients such as oils, butter, sugar and salt. These are typically used in cooking to prepare other foods. A third group includes processed foods like canned vegetables, cheese, freshly baked bread and canned fish. These foods have been altered to improve shelf life or flavour but still retain much of their nutritional value.
Ultra-processed foods represent the fourth category. These products are usually manufactured with multiple ingredients and additives designed to enhance flavour, texture or shelf life. Examples include sugary breakfast cereals, packaged snacks, instant noodles, processed meats, frozen ready-to-heat meals and sweetened drinks.
What the research shows
In many countries, ultra-processed foods now make up a large share of daily calorie intake. Researchers have explored whether this pattern may be contributing to rising rates of chronic disease. Some studies suggest that diets high in ultra-processed foods are linked with increased risks of conditions such as obesity, type 2 diabetes, cardiovascular disease and depression. However, most of this research shows associations rather than direct cause and effect.
Not all ultra-processed foods are the same
Another important point is that not all ultra-processed foods affect health in the same way. Some products that fall into this category can still provide useful nutrients. Foods such as whole-grain breakfast cereals, whole-wheat bread, yoghurt, plant-based milks, tofu and nut butters may technically be classified as ultra-processed but still contain fibre, protein, vitamins and minerals.
Because of this complexity, eliminating ultra-processed foods entirely is neither practical nor necessary for most people. Instead, the focus should be on overall diet quality.
Practical steps for healthier choices
A helpful starting point is to make minimally processed foods such as fruits, vegetables, whole grains, beans and lean proteins the foundation of most meals. Reading nutrition labels can also help guide healthier choices. While ingredient lists may contain unfamiliar names, many simply refer to added vitamins or minerals.
When choosing packaged foods, pay attention to levels of added sugar, sodium, saturated fat and fibre. Looking for foods that contain more whole ingredients and fewer highly refined ones can make a meaningful difference.
The bottom line
Ultimately, ultra-processed foods are not inherently bad. Problems tend to arise when diets rely heavily on foods that are high in added sugars, unhealthy fats and salt while lacking nutrient-rich whole foods.
For most people, the goal is balance. By building meals around whole foods and making thoughtful choices with packaged products, it is possible to maintain a healthy eating pattern while still enjoying the convenience of modern foods. For communities facing rising rates of diabetes and other chronic diseases, including Bermuda, small improvements in everyday eating habits can make a meaningful difference over time.
- Julia Lloyd, MPH, RD, LDN, CDCES Senior Dietitian, Concierge Medicine & Executive Health at Massachusetts General Hospital
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