Health risks of ultra-processed foods and why it’s important to swap them for healthier options

Ultra-processed foods: The presence of high-fructose corn syrup, hydrogenated oils, and artificial colours in these foods can cause inflammation, insulin resistance, and poor heart health (Image: Canva)

Packaged chips and snacks, sugary drinks, and processed meats have become the go-to foods for many thanks to the sheer convenience of opting for them and their flavours that please the tongue. However, these foods come with several health risks. According to The National Heart, Lung, and Blood Institute (NHLBI), there is a definite link between these foods and heart diseases, obesity, and many other chronic conditions.

Ultra-processed foods are packed with additives, preservatives, and artificial flavours that boost taste but can negatively impact health. Multiple studies show that excessive consumption of UPFs is strongly associated with heart disease. The presence of high-fructose corn syrup, hydrogenated oils, and artificial colours in these foods can cause inflammation, insulin resistance, and poor heart health.

Processed meats like hot dogs and deli meats are among the worst offenders, while seemingly healthier UPFs, like whole-grain cereals and flavoured yoghurts, still contain additives that should be consumed in moderation.

Also read | These 10 ultra-processed foods are silent killers, replace them with healthy alternatives

To cut back on UPFs, start by reading food labels and avoiding products with long ingredient lists containing artificial additives, suggests the NHLBI. Opting for home-cooked meals made with fresh ingredients can help reduce UPF intake and improve your health, it says.

Ultra-processed foods and obesity

One of the biggest concerns with UPFs is their role in overeating and weight gain. NHLBI research suggests that people consuming diets high in UPFs tend to eat more, even when calorie intake is controlled. This is because these foods are designed to be hyper-palatable, often leading to mindless eating. Beyond calorie concerns, UPFs can disrupt gut bacteria, contribute to inflammation, and weaken the immune system, thus increasing the risk of diabetes, hypertension, and even certain cancers.

However, simple strategies, such as, meal prepping, buying fresh ingredients in bulk, and choosing local produce, can prepare a healthier diet. Including fibre-rich foods, fermented products like homemade yoghurt, and plant-based protein sources can help counteract the effects of UPFs.

Also read | Why India must regulate the marketing of ultra-processed foods

Ultra-processed foods and heart disease

Reducing the consumption of UPFs can help improve heart health and prevent the risks of other diseases. The NHLBI suggests that even small changes like replacing packaged snacks with fresh fruits or swapping sugary sodas for homemade beverages can make a big difference. Making gradual shifts toward whole, natural foods will help build long-term healthy habits, thus reducing the risks associated with ultra-processed foods.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.