Processed foods often include additives that enhance their longevity. In contrast, unprocessed foods are obtained and consumed in their natural state, devoid of any additives. Ultra-processed foods, however, contain a greater quantity of these additives. In a discussion with Lifestyle, Dr. Pritam Kataria, Consultant in Medical Oncology at Sir HN Reliance Foundation Hospital, stated, “Ultra-processed foods are primarily composed of substances derived from food sources, such as fats, starches, added sugars, and hydrogenated fats. They may also incorporate additives like artificial colours, flavours, or stabilizers. Common examples include frozen meals, soft drinks, hot dogs, cold cuts, fast food, packaged cookies, cakes, and salty snacks.”

Dr Pritam Kataria further noted that research indicates a higher consumption of ultra-processed foods (UPF) correlates with an increased risk of various cancers, including colorectal, breast, and pancreatic cancers.

The many dangers of having ultra-processed foods:

The physician additionally documented the risks associated with the consumption of ultra-processed foods:

A 12% elevation in the risk of developing cancer.

A 10% increase in the likelihood of cardiovascular diseases.

A contribution to obesity, which impacts 27.8% of adults in India.

Elevated sugar levels, which heighten the risk of diabetes.

Significant amounts of trans fats are associated with heart disease.

How to cut down ultra-processed foods from the diet?

Differentiate between processed and ultra-processed foods:

It is essential to differentiate between processed and ultra-processed food categories, as many foods undergo processing before sale, which is not inherently negative. Techniques such as fermentation and canning can enhance the nutritional profile of foods and prolong their shelf life. Furthermore, certain ultra-processed items, such as sweetened yoghurt, may include added sugars, yet they also provide important nutrients like protein and calcium. Not all processed foods are detrimental to health. Additionally, it is advisable to consider research indicating a correlation between the consumption of ultra-processed foods and an elevated risk of mortality.

Cut back on foods with lesser nutritional value:

It is advisable to reduce the consumption of foods that offer minimal nutritional benefits or contain ingredients that may be detrimental to health when consumed in large quantities.

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