Ultra-processed food, a term we all are now familiar enough with, all thanks to RFK Jr. But to the uninitiated, these are additives used in food to make it more sellable and palatable. A diet that is rich in ultra-processed food is also associated with an increased risk of metabolic syndrome, type 2 diabetes, and certain cancers. Now that we all are aware of its adverse affects, what is important is that we know what we are consuming. Can we actually tell if the snack we are consuming is ultra-processed? Is there a way to tell that? Here’s what you can do to know:Food CategoriesThe first thing one must know is what are the kinds of food that fall under the category of ultra-processed. The unfortunate news is that food manufacturers are not required to state whether a particular food is ultra-processed. However, there are certain clues that you could look out for:Packaged baked goods: cookies and cakesFrozen entreesProtein barsSnacks like flavored chipsPackaged breadCereal Sauces and dressings Sodas and sports drinksIngredients That You Won’t Find In Any Other FoodOne way to tell if a food is ultra-processed food is by checking whether these ingredients are used on a day-to-day basis in kitchen cooking, also stated by the United Nations Food and Agriculture Organization. The typical ingredients used in ultra-processed foods are:CaseinLactoseGlutenWheyHydrogenated oilsProtein isolateMaltodextrin Inverted sugarHigh-fructose corn syrupFor instance, processed bread will have an ingredient list consisting of familiar ingredients like wheat flour, water, salt, and yeast. Breads considered ultra-processed will be made with additional, unfamiliar ingredients, including emulsifiers or added colors.There is also a long list of ingredient. How To Balance Nutrition?Ultra-processed foods often get a bad reputation, and for good reason—diets dominated by them have been linked to various health risks. But it’s also important to understand that not all ultra-processed foods are equally harmful.Some of them can actually provide valuable nutrients. Certain ultra-processed foods are nutrient-dense, offering vitamins, minerals, and other beneficial components while keeping added sugar, sodium, and saturated fat in check, explained nutrition experts. Examples include fortified soymilk and whole-grain breakfast cereals.Research backs this up. A study by USDA scientists found that it’s possible to meet the 2020–2025 Dietary Guidelines for Americans even when as much as 91% of total calories come from ultra-processed foods.Still, the key is balance. Sarah Garone, who is a registered nutrition and dietetics technician, told Health.com that there isn’t a single “ideal” ratio of ultra-processed foods in the diet. Individual needs, food accessibility, and affordability all play a role.“It won’t harm your health to enjoy an ultra-processed granola bar or ice cream sandwich once in a while,” Garone said. “The important thing is recognizing what qualifies as ultra-processed and making sure these foods don’t make up the majority of what you eat.”
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