Ultraprocessed foods have become a common part of American diets. They’re easy to make, affordable, and often taste great. These foods include items like chips, candy, frozen dinners, and processed meats. Anything that’s made with ingredients you wouldn’t find in a home kitchen—like artificial flavors and preservatives—falls into this category.
Recent research has put ultraprocessed foods back in the limelight. Dr. Chris Damman, a gastroenterologist at UW Medicine, emphasizes the importance of being mindful about what we eat, especially during the holiday season.
“We’ve known for some time that ultraprocessed foods are linked to poor health outcomes,” he mentions. Studies over the past decade show alarming connections between these foods and serious health issues. For example, a study published in The Lancet indicates that ultraprocessed foods can negatively affect every major organ system. Damman notes a significant rise in conditions like obesity and diabetes due to these foods.
Interestingly, recent findings from the Framingham Heart Study suggest that consumption of ultraprocessed foods could increase the risk of Alzheimer’s disease, particularly in middle-aged and older adults.
In response to these health concerns, the Nutrient Consumer Score was introduced to help people make better food choices. It rates products from A (healthy) to E (unhealthy). Many countries are already implementing similar systems, like warning labels in Chile and the NutriScore in Europe. Unfortunately, the U.S. still lacks such a system, something Dr. Damman hopes will change.
He encourages shoppers to look past flashy packaging and evaluate food labels. “Avoiding all ultraprocessed foods might be unrealistic,” he says. Instead, focus on comparing products. He suggests checking the ratio of carbohydrates to fiber or looking for foods with fewer ingredients—ideally five or less.
When shopping, stick to the produce and whole grain aisles. Choose whole versions of foods, like oats over sugary cereals, or fruit instead of fruit snacks. Dr. Damman also stresses that while not all processed foods are bad, we can enhance them by adding nutrients like fiber and healthy fats.
To help simplify healthy eating, Dr. Damman and his team developed the “Smart Bites” app. This app rates foods and helps users understand meal balance. “It provides a practical way to approach nutrition,” he explains.
With the holidays here, Damman advocates for balance rather than restriction. Filling up on veggies and being mindful of portions can allow you to enjoy your celebrations without guilt. Surprisingly, desserts like pumpkin pie can score well nutritionally, thanks to its fiber content.
In a world filled with ultraprocessed options, understanding what’s in our food can empower us to make better choices. It’s never too late to take control of our health, especially during joyful times like the holidays.
For more tips on nutrition, you can explore resources from the FDA and The Lancet.
