Indulging in Burgers and Chips? Discover the AHA’s Best and Worst Ultra-Processed Foods for Healthier Choices!

Craving a delicious burger and crispy chips? You’re not alone! But here’s some food for thought: these tasty treats fall into a category called ultra-processed foods (UPFs), which experts warn can harm our health.

A recent report from the American Heart Association (AHA) highlights the dangers of UPFs, linking them to chronic diseases like heart disease and obesity. UPFs are made with ingredients and additives not typically found in home cooking, such as artificial flavors and preservatives. Most of us consume a lot of these foods—up to 70% of our food supply!

According to Dr. Cheng-Han Chen, a cardiologist, reducing UPF consumption is key to improving cardiovascular health. But not all UPFs are created equal. Some can actually be better choices than others.

What You Should Know About UPFs

The AHA categorizes foods by processing levels using the NOVA system:

1. Unprocessed or Minimally Processed: Fresh fruits, vegetables, and whole grains.
2. Processed Culinary Ingredients: Oils and sugars from natural sources.
3. Processed Foods: Simple changes like adding salt or sugar to vegetables.
4. Ultra-Processed Foods: Items like soda, packaged snacks, and fast food.

UPFs are often high in unhealthy fats, sugars, and salt, contributing to a range of health problems. Despite this, some UPFs can be healthier choices. Examples include whole-grain breads, low-sugar yogurts, and plant-based alternatives like tofu.

Healthier Options

The AHA suggests focusing on better UPF options. Some examples are:

• Whole-grain breads and crackers
• Yogurts with low sugar
• Tomato sauces
• Plant-based milks

Keri Gans, a registered dietitian, emphasizes that some UPFs can provide essential nutrients. These foods can be convenient and affordable, especially when fresh options are hard to find.

Foods to Limit

On the flip side, certain UPFs should be limited or avoided altogether, like:

• Sugary drinks
• Processed meats
• Packaged snacks such as chips and cookies

Moderation is Key

Experts agree: you can enjoy healthier UPFs, but moderation is crucial. Pair them with plenty of whole, minimally processed foods for the best health benefits. Kathleen Moore, a registered dietitian, highlights that not all UPFs are bad; some can enhance your diet.

Cutting Back on UPFs

Worried about your UPF intake? Here are some easy ways to cut back:

• Stock Up on Whole Foods: Keep fruits, veggies, grains, and legumes at home.
• Limit the Worst Offenders First: Start by cutting out sugary drinks and processed meats.
• Make Gradual Changes: Progress is more important than perfection. Try swapping out unhealthy options for healthier ones gradually.

The AHA’s report shows that not every UPF is harmful. It’s about making informed choices. You can satisfy your cravings without compromising your health by selecting wisely.

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