You know ultra-processed foods are linked to health risks. Here's how to eat less of them
Ultra-processed food consumption has been linked to a higher cancer risk.
Researchers found ultra-processed food consumption "may be linked to an increased burden and mortality for overall and certain site-specific cancers especially ovarian cancer in women," they said in a recent study published in eClinicalMedicine.
This isn't the first study that's pointed to health risks associated with ultra-processed foods that are so popular and often well-marketed.
So, as eaters (and consumers), what do we need to know about food selection as we grocery shop and choose what to feed ourselves and others?
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'Processed' foods exist on a spectrum
"Processed" is not synonymous with "bad for you." But there are a few things to keep in mind when selecting what you plate for dinner — and choosing food that's been less processed isn't a bad idea according to nutritionists.
"There are plenty of foods that I believe are healthy and wholesome that have undergone processing," Gena Hamshaw, a registered dietitian in New York City, tells USA TODAY. "I think when we start talking about ultra-processed foods, that often implies that they're in a form where they bear very little resemblance to their original whole food source."
"Think about a potato (versus) a french fry or potato chip," Samantha Cassetty, a registered dietitian nutritionist, tells USA TODAY. "Or a rotisserie chicken compared to a slice of chicken deli meat. A 100% whole grain cereal is going to be less processed than a sugary cereal made from refined flour."
What are ultra-processed foods?
In the study, ultra-processed foods are considered to be foods containing little to no energy-dense whole foods, low in fiber, high in sugar, fat and salt and "liable to overcompensation — authors said, citing a 2019 article.
What is an unprocessed or minimally processed food?
Unprocessed or minimally processed food is food that is existing in or close to its natural state.
Unprocessed foods include fruits, vegetables, chicken, eggs — foods that are without additional ingredients.
"Frozen fruits and vegetables that are unseasoned or minimally seasoned or unsweetened fruits, those would be great examples of convenience items that have undergone some processing, but are still whole foods," Cassetty explains. "Canned beans, canned tuna fish — I would say is minimally processed."
Other minimally processed food examples include jarred marinara sauce or roasted and salted nuts.
How to avoid ultra-processed foods
When you pick up in the grocery store, picking up an item, you have two sources of information: A nutrition panel and an ingredient list.
When you are trying to determine if a food is processed you can't just look at the nutrition panel, Cassetty says. "That is like buying a car on the internet without ever looking under the hood."
You also need to look at the ingredients. Those are a better indicator of some degree of processing.
"On the nutrition facts, you're going to see that's high in sodium, high in added sugars and high in saturated fat. And then in the ingredients you're going to see that these are coming from non-whole food sources. And there may be no other preservatives, artificial or artificial sweeteners, artificial colors, that type of thing," Cassetty explains.
Refined grains are another key indicator of processing — which are often found in white bread, crackers, cereal, food items like that.
it's just about thinking about what you are choosing.
"I think there's some confusion about processed foods in the sense that when we hear to limit heavily processed foods we think it kind of means eliminate convenience," Cassetty says. "I want that to be clear that you can still have convenience of packaged foods, but it's just making different decisions when you're choosing them."
How to change poor eating habits
The idea of changing your eating habits can sound daunting.
"Start small always," Hamshaw advises. "I always say that with anything. But I would say that, for example, choosing whole grains over refined grains more often is a great place to start."
Then, consider swapping chicken breast for chicken nuggets or opting for plant-based proteins like legumes, she says.
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This article originally appeared on USA TODAY: Want to cut back on processed foods? Here's how to think about eating
