00:00 Ultra-processed foods, or UPFs, have captured the headlines for recent insights into the negative impacts their consumption has on both your health and the wider world.
00:11 But what does ultra-processed food mean? What exactly are they? And what can you do to avoid them?
00:18 This is Decomplicated.
00:20 What does ultra-processed food mean?
00:24 Ultra-processed foods are a common sight on today's shelves, defining any food products made with industrial ingredients and additives that aren't normally found in your kitchen.
00:33 They're often high in calories, fat, sugar and salt, whilst being low in nutrients and fibre.
00:40 Designed to be convenient, cheap and appealing, new research into UPFs is bringing to light just how harmful they can be to your health.
00:48 Some of the negative consequences they pose to your health include increasing your risk of obesity, diabetes, heart disease, diet deficiencies, high blood pressure, cancers and other chronic conditions.
01:02 The usual definition of UPFs is based upon the NOVA classification system that categorises food and drink into four categories.
01:11 Unprocessed or minimally processed foods.
01:14 Processed ingredients.
01:16 Processed foods.
01:18 And ultra-processed foods.
01:20 Examples of UPFs include confectioneries, fried snacks, processed meats and cakes and biscuits.
01:27 Notably, meat and plant alternatives are also, on average, not as healthy as one would think.
01:33 Even sauces, dressings, dips and spreads fall under the banner of ultra-processed foods, containing thickeners and artificial flavours that lead them to be extremely high in salt and fat.
01:44 Are all processed foods bad for you?
01:47 No, not all processed foods are bad for you.
01:50 Some processed foods are necessary or beneficial to your health, such as pasteurised milk, wholemeal bread and low-fat yoghurt.
01:58 These foods undergo minimal processing to make them safe, suitable or nutritious.
02:03 But some, like sausages, have been linked to an increased risk of cancer.
02:08 Many countries have already created new dietary guidelines that advise against consuming ultra-processed foods.
02:14 Studies of UPFs have been observational, meaning that they can't definitely conclude cause and effect.
02:20 But research highlights that consumption of these foods offers no beneficial outcomes and instead create varying incidences of adverse health outcomes.
02:29 What are the impacts of ultra-processed foods?
02:33 Ultra-processed food also has a significant impact on society, especially on the environment and the economy.
02:40 A large study following more than 100,000 French adults over five years showed that eating more ultra-processed foods was linked with a greater risk of heart disease.
02:49 A similar analysis of the same participants found that a 10% increase in ultra-processed food consumption was linked with a significant increased risk of cancer as well.
02:58 Treating these issues weighs heavily on public health bodies, such as the NHS.
03:03 They are also detrimental to the environment.
03:06 For example, one study found that ultra-processed foods are responsible for up to one third of total diet-related greenhouse gas emissions, land use and food waste.
03:16 What can you do?
03:19 To reduce the impact of ultra-processed food on society, we need to take collective action at different levels.
03:26 We can choose to eat less ultra-processed foods and more fresh, whole or minimally processed foods, such as fruits, vegetables, nuts, seeds, grains, beans, eggs, fish and unprocessed meat.
03:42 We can also cook our own meals from scratch using natural ingredients and spices.
03:48 On a community level, we can support local and organic farmers, producers and retailers who offer healthy and sustainable food options.
03:56 Finally, advocate for policies and regulations that limit the production, distribution and marketing of ultra-processed foods, promoting the availability and affordability of healthy and nutritious foods.
04:08 With their widespread availability and convenience, ultra-processed foods will be part of our diets.
04:16 It's about trying to find the balance of making consumption occasional rather than consistent.
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