Recently, the U.S. government made a surprising recommendation. It urged people to cut down on “highly processed” foods. These foods are connected to a range of health problems, from obesity to diabetes. While many want to eat healthier, they often struggle to identify which items are ultra-processed.
Alexandra DiFeliceantonio, a food neuroscience expert at Virginia Tech, comments, “Advertising often makes these food products seem healthier than they really are.” She highlights how confusing it can be to label food types correctly.
Ultra-processed foods are typically industrial products loaded with ingredients unfamiliar in home cooking, like artificial sweeteners and preservatives. Numerous studies prove that these foods can increase risks for various diseases, including diabetes and heart disease.
Dr. Dariush Mozaffarian from Tufts University sheds light on commonly confusing terms like “grains” and “carbohydrates.” Many products that people assume are safe—like crackers or pasta—may fit into the ultra-processed category. He offers two useful tips to help consumers choose healthier options.
1. The 10-to-1 Test
Mozaffarian suggests a straightforward method: look for at least one gram of fiber for every ten grams of carbohydrates on nutrition labels. For instance, a granola bar with 30 grams of carbs should contain at least three grams of fiber. If not, opt for a different choice.
2. The Water Test
Another practical tip is the “water test.” Take a piece of starchy food, such as bread or a cracker, and soak it in a glass of water for three to four hours. If the food dissolves or becomes mushy, it’s likely ultra-processed. If it remains intact, it’s probably a healthier choice.
This method simulates how your digestive system reacts to the food. When you eat whole, minimally processed grains, they digest slowly, preventing spikes in blood sugar. Dr. Meroë B. Morse from MD Anderson Cancer Center explains that ultra-processed grains often lack protective cell walls, making digestion rapid and leading to unhealthy glucose spikes. These fluctuations can create long-term metabolic issues.
To illustrate these concepts, I recently baked whole wheat bread with my daughter as a science experiment. We compared it with a store-bought French baguette. We noticed that while my homemade bread stayed largely intact in the water, the baguette became limp and spongy. This visual difference highlighted the impact of processing on food.
Understanding these tests can equip consumers with the knowledge to navigate a food landscape overflowing with processed options. By focusing on whole foods with minimal processing, you not only improve your health but also support a more balanced lifestyle. So, the next time you shop, remember these tips—they can make a world of difference for your body.
