A new study has found ultra processed plant foods are bad for you. The research shows when plant foods are highly processed they lose many of their natural benefits and become harmful.
in the Journal of Nutrition it highlights the growing concern around ultra processed foods. These are foods that have been changed a lot from their original form. They often contain added sugars, unhealthy fats and artificial ingredients.
What Are Ultra Processed Foods?
Ultra processed foods are very different from their original form. They go through many processing steps. This can include adding ingredients not found in nature. Examples of ultra processed foods are chips, cookies, sodas and ready to eat meals.
Why Are Ultra Processed Plant Foods Unhealthy?
The study found ultra processed plant foods are just as unhealthy as ultra processed animal foods. When plant foods are highly processed they can lose nutrients. This includes fibre, vitamins and minerals.
Instead of these nutrients ultra processed foods often have added sugars, unhealthy fats and salt. These can cause health problems. People who eat a lot of ultra processed foods are at higher risk of obesity, diabetes, heart disease and other health issues.
The Study
The researchers looked at the diets of over 10,000 people. They measured how much ultra processed food each person ate. They followed these people for several years.
The more ultra processed foods people ate the worse their health outcomes were. They were more likely to be overweight and have high blood pressure. They had higher bad cholesterol.
The more ultra processed foods people ate the poorer their diet was. This means they ate fewer fruits, vegetables, whole grains and other healthy foods.
Impact on Plant-Based Diets
Plant-based diets are good. They’re linked to lower heart disease, diabetes and some cancers. But not all plant-based foods are good. Processing matters a lot.
People on plant-based diets should focus on whole, minimally processed foods. That means fresh fruits, vegetables, nuts, seeds and whole grains. These foods retain their natural nutrients and benefits.
Tips to Avoid Ultra-processed foods
Here are the tips:
- Read Labels: Foods with short ingredient lists. Avoid foods with ingredients you can’t pronounce.
- Cook at Home: Home-cooked meals are better than ready-made meals.
- Choose Whole Foods: Fresh fruits, vegetables, whole grains and nuts.
- Limit Packaged Snacks: Many packaged snacks are ultra-processed. Opt for fresh or homemade snacks.
- Watch Out for Added Sugars: Check for added sugars in foods like yogurt, cereal and sauces.
Key Take Away
The study is a reminder that not all plant-based foods are equal. Ultra-processed plant foods are just as unhealthy as other processed foods. To be healthy, focus on whole, minimally processed foods. Then you can enjoy the benefits of a plant-based diet without the ultra-processed foods.
This adds to the mounting evidence that diet quality matters. It’s not just about eating plant-based, it’s about choosing the right plant-based foods. Make informed choices and you’ll be healthier and happier.
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